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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Eicosapentaenoic acid (EPA)Vitamin D3 Docosahexaenoic acid (DHA)Zinc (Bisglycinate)

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Zinc

Araştırma durumu güçlü·10/10

Daha yüksek puan, daha iyi bir çalışma durumuna işaret eder, ancak mutlaka etkinlik anlamına gelmez.

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

Doz aralığı

8–25 mg elemental zinc

single daily dose or divided doses with meals

Gelir

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

Yağda çözünmez.

En iyi zaman

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

Açıklama

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.

Avantajlar

Kanıt derecesi ile ana etkiler

Strong

Kanıtla ilgili not

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.

Özellikle ilgili olduğu kişiler: 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.

Özellikle ilgili olduğu kişiler: 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.

Özellikle ilgili olduğu kişiler: 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.

Özellikle ilgili olduğu kişiler: 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.

Özellikle ilgili olduğu kişiler: general · bone health

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

Güvenlik ve Uyarılar

Önemli güvenlik bilgileri ve bilinen riskler

Sadece eğitim amaçlıdır • tıbbi tavsiye değildir

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

Uyarılar

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.

İlaçlarla bilinen etkileşimler

Tetracycline antibiotics
Quinolone antibiotics

Kontrendikasyonlar / özel dikkat gerektiren gruplar

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

etkileşimler

Etkin madde ↔ takviye / ilaç / gıda arasındaki önemli etkileşimler

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

Zinc supplementation can reduce copper absorption.

nutrient · Copper

MonitorStrong

Neden

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

Öneri

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.