Zinc

Trace mineral · immunity & repair

What does Zinc do in your body?

Needed by about 100 enzymes plus many proteins that read DNA. Important for immunity, wound healing, taste and growth.

What does Zinc do?

Structural and catalytic part of enzymes; forms 'zinc fingers' that let proteins bind DNA; supports immune cell development.

Where does Zinc act in the body?

Immune cells, skin, every cell nucleus.

Which foods contain Zinc?

Oysters (very high), red meat, poultry, beans, pumpkin seeds, cashews, dairy, fortified cereals.

How much Zinc do adults need?

RDA: 11 mg (men), 8 mg (women). Upper limit: 40 mg.

What happens with too little Zinc?

Can impair immunity, wound healing, taste and growth. More common with plant-based diets high in phytates, alcohol use and gut disorders.

Can you get too much Zinc?

Long-term high doses cause copper deficiency. Zinc nasal sprays have been linked to permanent loss of smell.

What does Zinc interact with?

High zinc blocks copper absorption. Phytates in whole grains and legumes reduce zinc absorption.

What is known and unknown about Zinc?

Zinc lozenges may shorten colds slightly — evidence is mixed.

Evidence & sources

• Long-term high zinc intake can cause copper deficiency. Evidence: strong. Known: Zinc induces a protein in gut cells that traps copper. Unknown: — Source: NIH Office of Dietary Supplements, Zinc — Health Professional Fact Sheet (Current revision).

Connected topics

• Immune & Lymphatic
• Skin
• Copper
• Pumpkin Seeds
• Zinc Oxide

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General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.