What is zinc and what does it do?

Zinc is an essential trace mineral needed for immune function, DNA synthesis, growth, and many enzyme-driven reactions. It also supports healthy skin and mucous membranes.

How much zinc should I take per day?

Common supplemental intake ranges from about 8–25 mg of elemental zinc daily. Needs vary by diet and health status, so follow product labels and clinician guidance.

What are good dietary sources of zinc?

Zinc is found in foods such as oysters and other seafood, meat, poultry, dairy, beans, nuts, and whole grains. Absorption can be lower from some plant foods due to phytates.

What are signs of zinc deficiency?

Zinc deficiency can present with frequent infections, slow wound healing, skin changes, reduced taste or smell, and poor growth in children. A clinician can assess risk and consider testing when appropriate.

Can zinc cause side effects or interact with medications?

Zinc supplements can cause nausea or stomach upset, especially on an empty stomach. Zinc can also interfere with absorption of certain antibiotics and other minerals, so spacing doses may be needed.

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Vitamin B

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

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Vitamin B12 (Cobalamin)

Vitamin A & Carotenoids

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Vitaminoids

Trimethylglycine (Betaine)

NMN (Nicotinamide Mononucleotide)

Pyrroloquinoline Quinone (PQQ)

D-Chiro-Inositol

Coenzym Q10 (Ubiquinone)

Betaine HCL

Nicotinamide Riboside

Vitamin B8 (Myo-Inositol)

Choline

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Coenzyme Q10 (Ubiquinol)

Calcium

Calcium Alpha-Ketoglutarate

Magnesium

Magnesium Bisglycinate

Magnesium L-Threonate

Trace Minerals

Copper (Bisglycinate)

Chromium Picolinate

Manganese (Bisglycinate)

Zinc

Pentadecanoic Acid (C15:0)

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Omega-3

Docosapentaenoic acid (DPA)

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AminoMar

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Bifidobacterium longum BB536

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Zinc

Strong study situation·10/10

A higher score indicates better study conditions, but not necessarily effectiveness.

Zinc is an essential trace mineral involved in immune function, wound healing, skin health, and numerous enzymatic reactions.

Essential Nutrient Antioxidant Male Fertility Immune Booster Bone Health Skin Health Anemia Support

dose range

8–25 mg elemental zinc

single daily dose or divided doses with meals

Consumption

Can be taken on an empty stomach for better absorption, but with food if stomach upset occurs.

Not fat-soluble.

Best time

Best taken away from high-iron or high-calcium meals or supplements, due to potential absorption competition.

Description

Zinc is a vital micronutrient necessary for immune response, growth, DNA synthesis, and maintaining healthy skin and mucous membranes. It must be consumed regularly through diet or supplementation since the body does not store zinc.

benefits

Main effects with level of evidence

Strong

Note on evidence

Zinc's roles in immune health, enzyme activity, and deficiency disorders are well-supported by robust clinical and epidemiologic evidence.

Supports normal immune function

Strong

Zinc is crucial for the development and function of immune cells, with deficiency increasing susceptibility to infections.

Particularly relevant for: general · high-risk infection · elderly

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals examine_zinc · Examine.com: Zinc cdc_zinc · CDC: Micronutrient Facts — Zinc pubmed_review_2020 · Wessels I, et al. Zinc as a Gatekeeper of Immune Function. Nutrients. 2020.

Promotes healthy skin and wound healing

Moderate

Zinc plays an important role in collagen synthesis and tissue repair and is widely used for skin conditions and wound healing.

Particularly relevant for: general · dermatology

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals pubmed_skin · Ogawa Y, et al. Zinc and Skin Disorders. Nutrients. 2018.

Supports male reproductive health

Moderate

Adequate zinc is required for normal testosterone production and sperm health; deficiency may worsen infertility issues in men.

Particularly relevant for: male · fertility · andrology

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals examine_zinc · Examine.com: Zinc

May help in anemia management

Limited

Supplemental zinc can support normal red blood cell production and is sometimes used alongside other therapies for certain types of anemia.

Particularly relevant for: anemia · hematology

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals

Supports bone health

Moderate

Zinc contributes to bone mineralization and is necessary for normal skeletal development.

Particularly relevant for: general · bone health

pubmed_bone · Rossi L, et al. Zinc and the bone: new insights. Curr Opin Clin Nutr Metab Care. 2018.

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

Zinc is generally safe at recommended dosages, but excess intake can cause copper deficiency, gastrointestinal upset, and other adverse effects.

warning notices

Excess zinc intake (>40 mg/day) can cause copper deficiency, impaired immune response, and low HDL cholesterol.
Acute high doses may cause nausea, vomiting, loss of appetite, or abdominal pain.
Chronic excess may result in altered iron function and reduced absorption of other minerals.
Do not exceed 40 mg elemental zinc per day long-term except under medical supervision.
Prolonged high-dose zinc supplementation can cause copper deficiency—monitor status if taking more than 25 mg/day for extended periods.
Use caution in those with kidney disease due to risk of accumulation.
Separate zinc supplements by 2 hours from tetracycline or quinolone antibiotics to avoid impaired drug absorption.

Known interactions with medications

Tetracycline antibiotics
Quinolone antibiotics

Contraindications / special precautions

Known hypersensitivity to zinc compounds
Copper deficiency or unexplained anemia (without monitoring)

interactions

Important interactions between active ingredient ↔ supplement / medication / food

Zinc can interact with several minerals, some medications, and dietary factors affecting absorption and efficacy.

Zinc supplementation can reduce copper absorption.

nutrient · Copper

MonitorStrong

Why

High-dose or prolonged zinc intake induces metallothionein, which binds copper in intestinal cells and impairs its absorption, risking copper deficiency.

recommendation

Monitor copper status and supplement copper if using high-dose zinc long-term (>25 mg/day).

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals pubmed_copper · Fischer Walker CL, Black RE. Zinc and the risk for infections and immune deficiency. Ann Nutr Metab. 2004.

Zinc and iron can inhibit each other's absorption when taken together in large doses.

nutrient · Iron

SeparateModerateSeparate by 2h

Why

Supplemental zinc and iron use similar intestinal transporters and may compete for absorption when consumed simultaneously in supplemental doses.

recommendation

Take zinc and iron supplements at least 2 hours apart if using both regularly.

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals

Calcium supplements may reduce zinc absorption when taken simultaneously.

nutrient · Calcium

SeparateLimitedSeparate by 2h

Why

High-dose calcium competes with zinc for absorption in the intestine.

recommendation

Take zinc at a different time of day from calcium supplements for optimal zinc absorption.

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals

Zinc can significantly reduce absorption of tetracycline and quinolone antibiotics.

drug · Tetracycline antibiotics

SeparateStrongSeparate by 2h

Why

Zinc forms insoluble complexes with these antibiotics in the gut, decreasing their effectiveness.

recommendation

Take zinc and these antibiotics at least 2 hours apart.

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals

mechanisms of action

Brief explanations of how it works

Immune cell growth and function

Zinc is necessary for the development, differentiation, and function of neutrophils, natural killer cells, and T lymphocytes.

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals pubmed_review_2020 · Wessels I, et al. Zinc as a Gatekeeper of Immune Function. Nutrients. 2020.

Enzymatic cofactor

Acts as a cofactor for over 300 enzymes involved in metabolism, DNA synthesis, and cell signaling.

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals examine_zinc · Examine.com: Zinc

Skin and tissue repair

Zinc supports collagen production, cell division, and tissue regeneration, promoting wound healing and skin health.

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals pubmed_skin · Ogawa Y, et al. Zinc and Skin Disorders. Nutrients. 2018.

Hormone regulation

Required for synthesis and regulation of thyroid and sex hormones, particularly important for male reproductive health.

ods_zinc · NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals examine_zinc · Examine.com: Zinc

Sources & References

Primary literature and reviews on which these statements are based

8 sources

ods_zinc

NIH Office of Dietary Supplements: Zinc Fact Sheet for Health Professionals

examine_zinc

Examine.com: Zinc

pubmed_review_2020

Wessels I, et al. Zinc as a Gatekeeper of Immune Function. Nutrients. 2020.

cdc_zinc

CDC: Micronutrient Facts — Zinc

efsa_zn_ul

EFSA: Tolerable Upper Intake Level for Zinc

pubmed_skin

Ogawa Y, et al. Zinc and Skin Disorders. Nutrients. 2018.

pubmed_bone

Rossi L, et al. Zinc and the bone: new insights. Curr Opin Clin Nutr Metab Care. 2018.

pubmed_copper

Fischer Walker CL, Black RE. Zinc and the risk for infections and immune deficiency. Ann Nutr Metab. 2004.

Copper interaction and immune function.

Last updated: February 6, 2026

This information is for educational purposes only and does not replace medical advice.