Zinc is an essential trace element that your body cannot store, so you need it every day. Its authorised benefits include the normal function of the immune system, the maintenance of normal skin, hair, nails, bones and vision, normal fertility and reproduction, normal cognitive function, and the protection of cells from oxidative stress. Adults need about 7 to 10 mg (women) and 11 to 16 mg (men) a day, depending on how much phytate their diet contains. From supplements and food together, stay below the EU upper level of 25 mg a day.
Key facts about zinc
- The adult body contains only 2 to 3 g of zinc, mostly in muscle and bone, and has no real zinc store.
- D-A-CH reference values: women 7, 8 or 10 mg and men 11, 14 or 16 mg a day, for diets low, medium or high in phytate.
- The nutrient reference value (NRV) on European labels is 10 mg.
- Hemp seeds (about 10 mg per 100 g), pumpkin seeds (about 8 mg) and oat flakes (about 3.6 mg) are among the best plant sources.
- EFSA's tolerable upper intake level for adults is 25 mg a day from all sources.
What are the benefits of zinc?
Zinc is part of several hundred enzymes and is needed wherever cells grow, divide or repair. In the European Union and Switzerland, zinc has more authorised health claims than almost any other mineral. Zinc contributes to:
- normal function of the immune system;
- normal DNA synthesis, and it has a role in the process of cell division;
- normal protein synthesis;
- normal macronutrient, carbohydrate and fatty acid metabolism;
- normal acid-base metabolism;
- normal metabolism of vitamin A;
- normal cognitive function;
- normal fertility and reproduction;
- the maintenance of normal testosterone levels in the blood;
- the maintenance of normal bones, hair, nails and skin;
- the maintenance of normal vision;
- the protection of cells from oxidative stress.
These are the zinc benefits backed by EFSA's review of the evidence. Statements you may read elsewhere, for example that zinc cures acne, protects against depression or shortens every cold, are not authorised.
Zinc and the immune system
Zinc contributes to the normal function of the immune system. Immune cells divide quickly, and zinc is needed for that cell division and for the signalling between them, which is why low zinc intake is linked to more frequent infections. Researchers have also studied zinc lozenges taken at the first signs of a cold. The results are mixed, the doses used are well above the 25 mg upper level, and no authorised claim covers colds. For a balanced intake, food and a moderate supplement are enough. Zinc works alongside vitamins A, C, D, B6, B12, folate, iron and selenium; our guide to natural supplements for the immune system compares all of them in one table.
Zinc for men and women
Men
Men need more zinc than women, 11 to 16 mg a day, mainly because of their larger body and muscle mass. Zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. The prostate also has a high zinc content, and researchers have looked at zinc and prostate health, but there is no authorised claim, and very high intakes over many years are not advisable. Prostate symptoms belong with a urologist, not a supplement.
Women
Women need 7 to 10 mg a day, rising to 9 to 13 mg in the second half of pregnancy and 11 to 14 mg when breastfeeding. Zinc contributes to the maintenance of normal skin, hair and nails; for the other nutrients involved, read the best vitamins for your skin.
How much zinc do you need per day?
How much zinc your body absorbs depends heavily on phytate, a compound in wholegrains and legumes that binds zinc in the gut. The D-A-CH societies (DGE 2019, also used in Switzerland) therefore give three values for adults:
| Diet | Women | Men |
|---|---|---|
| Low phytate (few wholegrains and legumes, mostly animal protein) | 7 mg | 11 mg |
| Medium phytate (mixed diet with wholegrains, or vegetarian with refined, sprouted or fermented grains) | 8 mg | 14 mg |
| High phytate (lots of wholegrains and legumes, mainly plant protein) | 10 mg | 16 mg |
| Pregnancy, 1st trimester | 7 to 11 mg | – |
| Pregnancy, 2nd and 3rd trimester | 9 to 13 mg | – |
| Breastfeeding | 11 to 14 mg | – |
A vegan diet rich in wholegrains and legumes usually counts as high phytate. Soaking, sprouting and sourdough fermentation break down phytate and make more zinc available, as does eating protein in the same meal.
The best food sources of zinc
| Food | Zinc per 100 g (approx.) | Typical portion | Vegan |
|---|---|---|---|
| Oysters | 16 to 90 mg (varies by species) | 6 oysters: well above daily needs | No |
| Wheat germ | 12 mg | 15 g = 1.8 mg | Yes |
| Hemp seeds, hulled | 10 mg | 30 g = 3 mg | Yes |
| Pumpkin seeds | 7.8 mg | 30 g = 2.3 mg | Yes |
| Sesame seeds / tahini | 7.8 mg | 15 g = 1.2 mg | Yes |
| Beef, cooked | 5 to 8 mg | 120 g = 6 to 9 mg | No |
| Cashew nuts | 5.8 mg | 30 g = 1.7 mg | Yes |
| Hard cheese (Emmental, Gruyère) | 4 mg | 40 g = 1.6 mg | No |
| Oat flakes | 3.6 mg | 50 g = 1.8 mg | Yes |
| Lentils, dried | 3.3 mg | 60 g dry = 2 mg | Yes |
| Tofu, firm | 1.6 mg | 150 g = 2.4 mg | Yes |
| Egg | 1.3 mg | 2 eggs = 1.3 mg | No |
Values are rounded averages from food composition databases and vary by product. Zinc from meat and dairy is absorbed better than zinc from plants, but a plant-based day with oats and seeds for breakfast, a lentil or tofu dish and a handful of cashews comfortably reaches 8 to 10 mg. Athletes on a plant-based diet will find more practical meal ideas in vegan nutrition for athletes.
Signs of low zinc intake and who is at risk
Severe zinc deficiency is rare in Europe. Mild shortfalls are more common and hard to spot, because blood zinc levels change little. Possible signs include:
- loss of appetite and a reduced sense of taste or smell;
- more frequent infections;
- slow wound healing, dry or inflamed skin;
- hair loss and brittle nails;
- diarrhoea, and in children, slower growth.
None of these signs is specific to zinc, so ask your doctor before assuming a deficiency. People more likely to be low include vegans and vegetarians on high-phytate diets, older adults, pregnant and breastfeeding women, people with digestive conditions such as Crohn's disease or coeliac disease, people with high alcohol intake, and people taking diuretics long-term.
Zinc supplements: forms, upper limit and interactions
Which form of zinc is best?
Supplements contain zinc as gluconate, citrate, bisglycinate, picolinate, sulfate, acetate or oxide. Studies suggest that citrate and gluconate are absorbed somewhat better than oxide, while oxide contains more zinc per gram and keeps tablets small. Taking zinc with a meal reduces stomach upset; taking it away from wholegrain-rich meals improves absorption.
How much zinc is safe?
EFSA's tolerable upper intake level for adults is 25 mg a day, counting food and supplements together. Short-term doses well above this can cause nausea, vomiting and stomach cramps. Over months, too much zinc reduces copper absorption and can lead to copper deficiency, with anaemia and nerve problems.
Interactions
- Copper: high zinc intakes block copper absorption; this is why moderate doses are preferable for long-term use.
- Iron: high-dose iron supplements taken at the same time on an empty stomach can reduce zinc absorption. More in the benefits of iron for women and men.
- Antibiotics: zinc reduces the absorption of tetracycline and quinolone antibiotics. Take the antibiotic at least 2 hours before or 4 to 6 hours after zinc, or as your pharmacist advises.
- Other medicines: penicillamine is affected by zinc, and thiazide diuretics increase zinc losses. If you take regular medication or are pregnant, ask your doctor or pharmacist before adding a zinc supplement.
Zinc in Sanbera formulas
Daily Essential Women contains 2.5 mg of zinc per 3 tablets (25 % of the NRV), and Daily Essential Men contains 4 mg (40 % NRV), reflecting men's higher needs. In both formulas zinc is present as zinc oxide. Zinc contributes to the normal function of the immune system and to the maintenance of normal skin, hair and nails; in Daily Essential Men, it also contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. The Nightly Reload formulas contain no zinc.
These amounts are deliberately moderate: they complement a zinc-rich diet and keep your total well below 25 mg, even with zinc-rich foods. If you also take a separate zinc product, add the amounts together.
Frequently asked questions
What does zinc do in the body?
Zinc is part of several hundred enzymes. It contributes to the normal function of the immune system, normal DNA and protein synthesis, normal cognitive function, normal fertility and reproduction, and the maintenance of normal skin, hair, nails, bones and vision. It also contributes to the protection of cells from oxidative stress. Because the body cannot store zinc, you need a regular supply from food.
How much zinc should I take a day?
Adult women need 7 to 10 mg and men 11 to 16 mg a day from all sources, with the higher values for diets rich in wholegrains and legumes. Most people reach this through food. A supplement providing 2.5 to 10 mg is usually enough to close a typical gap; keep the total from food and supplements below 25 mg a day.
Is zinc good for men?
Men need more zinc than women, and zinc contributes to normal fertility and reproduction and to the maintenance of normal testosterone levels in the blood. Good sources are pumpkin seeds, hemp seeds, legumes, oats, meat and cheese. There is no authorised claim for the prostate, so prostate complaints should be checked by a doctor rather than handled with high-dose supplements.
What are the signs of zinc deficiency?
Typical signs are loss of appetite, a weaker sense of taste or smell, more frequent infections, slow wound healing, skin changes, hair loss and diarrhoea. These signs also have many other causes, and blood tests for zinc are not very reliable for mild shortfalls. If you notice several of them, talk to your doctor about your diet and possible risk factors.
Is zinc good for the skin?
Zinc contributes to the maintenance of normal skin, hair and nails, and to the protection of cells from oxidative stress. Low zinc intake can show up as dry or inflamed skin. If your intake is already adequate, extra zinc has not been shown to add a benefit for the skin. Persistent acne or eczema should be assessed by a dermatologist.
Sources
- National Institutes of Health, Office of Dietary Supplements: Zinc, Health Professional Fact Sheet
- German Nutrition Society (DGE): Reference values for zinc
- European Food Safety Authority (EFSA): Overview of tolerable upper intake levels
- European Commission: EU Register of nutrition and health claims
- Swiss Food Composition Database: naehrwertdaten.ch
- U.S. Department of Agriculture: FoodData Central
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.