Zinc
Zinc is an essential mineral used in hundreds of processes throughout the body — from immunity and skin repair to hormone balance, digestion and energy production. Because we can’t store large amounts, we rely on regular dietary intake.
For some people, especially those with limited intake of zinc-rich foods, higher stress levels or increased nutritional needs, zinc supplementation can offer gentle support. It works best alongside a balanced, varied diet and doesn’t replace foundational nutrition.
What It Is
Zinc is an essential trace mineral that plays a role in:
immune function
DNA repair and cell growth
skin health and wound healing
hormone production
digestion (stomach acid formation)
taste and smell
energy metabolism
Because the body uses zinc continuously and cannot store large amounts, consistent intake is important.
What It’s Used For
Zinc supplements are commonly used to support:
immune resilience
skin health and repair
hormonal balance
energy levels
digestive function
hair and nail strength
recovery during or after illness
low dietary intake from plant-based or restrictive diets
People who experience frequent colds, low appetite, skin issues or slow wound healing sometimes notice improvement when zinc intake is optimised.
What the Evidence Says
Research shows that zinc:
plays a direct role in immune cell activity
supports skin integrity and repair
contributes to normal fertility and reproductive health
is required for protein and DNA synthesis
helps maintain taste and smell
supports cognitive and psychological function
Evidence also suggests that:
zinc deficiency is more common in older adults
those with plant-based diets may have lower zinc intake due to reduced absorption
stress, illness and intense activity can increase zinc requirements
As with any supplement, zinc is not a cure, but can be supportive when intake is low.
When It Can Be Helpful
Zinc may be helpful to consider if you:
frequently catch colds or feel run-down
have skin concerns such as slow healing or breakouts
experience low appetite or altered taste
follow a plant-based diet
are pregnant or breastfeeding (with guidance)
experience PMS symptoms
have signs of low stomach acid (such as bloating after meals)
have increased stress or physical activity levels
have low zinc revealed through testing or dietary assessment
It may also be supportive during periods of recovery.
When Caution Is Needed
Zinc supplements should be used with awareness, as too much can interfere with other nutrients.
Caution is needed if:
you are already taking a multivitamin containing zinc
you experience nausea when taking supplements on an empty stomach
you take high-dose zinc long term (it can affect copper levels)
you have digestive disorders affecting absorption
you are pregnant and considering high-strength supplements
you have metallic taste, low copper or low iron — signs of excess zinc
Moderation and correct dosing matter.
Why It’s Not Always the First Step
Zinc can be extremely helpful when someone has low intake or increased demands — but it isn’t always the first place to start.
Foundational steps usually have a greater impact, such as:
prioritising protein-rich meals
including nuts, seeds, beans and whole grains
improving digestion and stomach acid support
increasing dietary variety
managing stress
getting enough sleep and regular nourishment
These create the environment in which zinc can be used effectively by the body.
Nutrition Support
Zinc-rich foods include:
pumpkin seeds and sunflower seeds
chickpeas and lentils
cashews
beef, lamb and poultry
eggs
whole grains
tofu and tempeh
seafood (especially oysters, crab and prawns)
Supporting digestion naturally helps zinc absorption:
eating slowly
including bitter foods or lemon before meals
reducing stress at mealtimes
balancing meals with protein and healthy fats
Dietary zinc is usually absorbed more effectively when gut and digestive function are supported.
If You’re Unsure Whether Zinc Is Right for You
If you're unsure whether zinc supplementation would be beneficial, or you’re experiencing symptoms that might relate to low intake, we can explore your diet and overall health picture together. Sometimes small dietary changes can make a big difference.
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