Introduction

Zinc is an essential trace mineral involved in over 300 enzymatic reactions in the body. It plays a vital role in immune defense, wound healing, DNA synthesis, growth, hormone regulation, and sensory functions such as taste and smell.

What Is Zinc?

Zinc is a trace mineral required for normal growth, immune function, and cellular metabolism.

• Type: Essential trace mineral
• Main role: Immunity and enzyme function
• Storage: Muscles, bones, and organs

How Zinc Works in the Body

Zinc supports enzyme activity, gene expression, and immune cell development.

• Supports immune cell production and function
• Plays a role in wound healing and tissue repair
• Supports hormone production and metabolism
• Helps maintain normal taste and smell

Sources of Zinc

• Oysters and shellfish
• Meat and poultry
• Eggs and dairy products
• Legumes and chickpeas
• Pumpkin seeds
• Whole grains

Zinc Deficiency

Zinc deficiency is common in developing regions and among individuals with poor dietary intake or malabsorption.

Common deficiency symptoms include:

• Frequent infections
• Slow wound healing
• Hair loss
• Loss of taste or smell
• Growth delay in children

Dosage & How to Take Zinc

• Adult men: 11 mg/day
• Adult women: 8 mg/day
• Pregnancy: 11–12 mg/day
• Upper limit: 40 mg/day

Zinc is best taken with food to avoid stomach upset.

Forms of Zinc

• Zinc sulfate
• Zinc gluconate
• Zinc citrate
• Zinc picolinate
• Zinc acetate

Benefits & Uses

• Boosts immune defense
• Supports wound healing
• Maintains hormonal balance
• Supports growth and development
• Improves skin and hair health

Safety, Side Effects & Precautions

• Excess intake may cause nausea or copper deficiency
• Avoid long-term high-dose use without guidance
• Do not combine with iron or calcium at the same time
• Safe within recommended limits

Special Populations

• Children: Important for growth
• Pregnant women: Supports fetal development
• Elderly: Supports immune health
• Vegetarians: Higher deficiency risk

Frequently Asked Questions

What does zinc do in the body?

Zinc supports immunity, wound healing, hormone balance, and growth.

Can zinc be taken daily?

Yes. Daily intake within recommended limits is safe.

Is zinc good for immunity?

Yes. Zinc is essential for immune cell function.

Can too much zinc be harmful?

Yes. Excess zinc may interfere with copper absorption.

Best time to take zinc?

Zinc is best taken with meals to avoid stomach upset.