Zinc
Zinc is an essential trace element needed for catalytic, structural, and regulatory functions, including immune function, wound healing, DNA synthesis, and growth.
Overview
Biological role
Zinc supports hundreds of enzymes and transcription factors and is required for immune function, protein synthesis, DNA synthesis, wound healing, growth, taste, and smell.
Mechanism of action
Zinc acts as a catalytic cofactor, stabilizes protein structures including zinc-finger transcription factors, and contributes to cell signaling and immune-cell function.
Chemical forms
Dietary zinc; supplement forms include zinc gluconate, zinc sulfate, zinc acetate, zinc citrate, and zinc oxide.
Quick answers before choosing a supplement
Chemical forms and absorption
Common forms
Dietary zinc; supplement forms include zinc gluconate, zinc sulfate, zinc acetate, zinc citrate, and zinc oxide.
Absorption context
Phytates in whole grains and legumes can reduce zinc absorption, though these foods can still contribute zinc to the diet.
Clinical use
Zinc is essential, but routine high-dose supplementation is not equivalent to correcting deficiency. Clinical benefit depends on indication, baseline status, and dose.
Absorption and action pathway
What to take with, and what to avoid
Works Well With
Avoid / Use Caution
Best time to take
Frequently asked questions
When is the best time to take Zinc?
Use with meals if the supplement irritates the stomach; separate from medicines or competing minerals when needed.
Can Zinc be taken with coffee or milk?
Some minerals compete with foods, drinks, or medicines. Separate timing is useful when treating a deficiency.
Who should be careful with Zinc?
Higher-risk groups include people with gastrointestinal disease, vegetarians with high-phytate diets, pregnant or lactating people, older infants who are exclusively breastfed, and people with alcohol use disorder.
Food and Intake
| Age / group | Male | Female | Pregnancy | Lactation | Upper limit |
|---|---|---|---|---|---|
| 1-3 years | 3 | 3 | – | – | UL 7 |
| 4-8 years | 5 | 5 | – | – | UL 12 |
| 9-13 years | 8 | 8 | – | – | UL 23 |
| 14-18 years | 11 | 9 | 12 | 13 | UL 34 |
| 19+ years | 11 | 8 | 11 | 12 | UL 40 |
International reference intake comparison
| Country / authority | Common reference value |
|---|---|
| USA / NIH-FNB | RDA 11/8 mg men/women; pregnancy 11; UL 40 |
| Europe / EFSA | PRI depends on phytate intake about 7.5-16.3 mg |
| Australia-New Zealand / NRV | RDI generally 14 mg men and 8 mg women |
| Thailand / Thai FDA | Thailand: use Thai RDI and Thai FDA / Ministry of Public Health regulations for labeling and supplement products. Do not interpret labeling values as therapeutic doses; product-specific limits must be checked against the latest notification and formula. |
This table compares reference-intake frameworks across authorities. Values may use different terms such as RDA, AI, PRI, or NRV and should not be merged into one universal dose.
Food source comparison for Zinc
| Food | Serving amount | Zinc | %DV | %DV bar | Servings to reach 11 mg |
|---|---|---|---|---|---|
| oysters | 3 oz | 32 mg | 291% | 0.3 | |
| beef | 3 oz | 3.8 mg | 35% | 3 | |
| crab | 3 oz | 3.2 mg | 29% | 3 | |
| fortified cereal | 1 serving | 2.8 mg | 25% | 4 | |
| pumpkin seeds | 1 oz | 2.2 mg | 20% | 5 | |
| yogurt | 1 cup | 1.7 mg | 15% | 6 |
Food values are practical comparison values. Actual content varies by variety, preparation, fortification, and serving size.
Safety
Deficiency
Deficiency can impair growth, immune function, wound healing, taste, smell, and reproductive function; severe deficiency can cause dermatitis, alopecia, diarrhea, and delayed sexual maturation.
Excess and toxicity
Excess zinc can cause nausea, vomiting, appetite loss, abdominal cramps, diarrhea, headaches, reduced copper status, altered immune function, and reduced HDL cholesterol.
Precautions
Long-term high-dose zinc can cause copper deficiency. Intranasal zinc products have been associated with loss of smell and should not be used.
Special populations
Higher-risk groups include people with gastrointestinal disease, vegetarians with high-phytate diets, pregnant or lactating people, older infants who are exclusively breastfed, and people with alcohol use disorder.
Fast risk map
LOW: insufficient intake
Deficiency can impair growth, immune function, wound healing, taste, smell, and reproductive function; severe deficiency can cause dermatitis, alopecia, diarrhea, and delayed sexual maturation.
UL: excess intake
Excess zinc can cause nausea, vomiting, appetite loss, abdominal cramps, diarrhea, headaches, reduced copper status, altered immune function, and reduced HDL cholesterol.
Precautions: interactions and timing
Long-term high-dose zinc can cause copper deficiency. Intranasal zinc products have been associated with loss of smell and should not be used.
SP: special populations
Higher-risk groups include people with gastrointestinal disease, vegetarians with high-phytate diets, pregnant or lactating people, older infants who are exclusively breastfed, and people with alcohol use disorder.
Interactions and Clinical Context
Drug interactions
ODS lists interactions with quinolone and tetracycline antibiotics, penicillamine, and thiazide diuretics. Zinc can reduce absorption of some antibiotics if taken together.
Food interactions
Phytates in whole grains and legumes can reduce zinc absorption, though these foods can still contribute zinc to the diet.
Clinical notes
Zinc is essential, but routine high-dose supplementation is not equivalent to correcting deficiency. Clinical benefit depends on indication, baseline status, and dose.
Evidence level
High for essentiality, deficiency effects, RDA, UL, and interaction cautions.