What Does Zinc Do in the Body?
Zinc is an essential mineral involved in hundreds of normal biological processes. It has structural, catalytic and regulatory roles within the body and forms part of many enzymes and proteins.
Zinc contributes to:
- Normal immune function
- Skin health and wound healing
- Normal growth and development during pregnancy, childhood and adolescence
- The senses of taste and smell
- Normal cell division and gene expression
- The structure and function of many proteins and enzymes
More than 85% of the body’s zinc is found in skeletal muscle and bone.
What Are the Symptoms of Zinc Deficiency?
Possible signs of zinc deficiency can include changes to the skin and hair, slow wound healing, reduced appetite, changes in taste or smell, impaired immune function and, in children, impaired growth.
More significant deficiency may also contribute to diarrhoea and delayed sexual development.
However, these symptoms are not specific to zinc deficiency. Hair loss, recurrent infections, poor appetite and skin problems can have many other causes, so they should not automatically be attributed to low zinc.
How Much Zinc Do You Need Per Day?
Australian zinc requirements vary according to age, sex and life stage.
| Age | Male | Female | Pregnancy / Lactation |
|---|---|---|---|
| 0–6 months | 2 mg (AI) | 2 mg (AI) | — |
| 7–12 months | 3 mg | 3 mg | — |
| 1–3 years | 3 mg | 3 mg | — |
| 4–8 years | 4 mg | 4 mg | — |
| 9–13 years | 6 mg | 6 mg | — |
| 14–18 years | 13 mg | 7 mg | 10 mg pregnancy / 11 mg lactation |
| 19+ years | 14 mg | 8 mg | 11 mg pregnancy / 12 mg lactation |
AI = Adequate Intake. These are Australian dietary reference values, not universal supplement doses.
People following vegetarian diets may need particular attention to zinc intake because zinc from plant foods is generally less readily absorbed.
What Foods Are High in Zinc?
Zinc is found in both animal and plant foods. Animal-derived zinc is generally absorbed more efficiently, while plant foods can still make an important contribution to total intake.
Vegetarian Sources of Zinc
- Pumpkin seeds (pepitas): approximately 2 mg per 30 g
- Rolled oats: approximately 3 mg per 120 g uncooked
- Eggs: approximately 1.5 mg per 2 large eggs
- Cheddar cheese: approximately 1 mg per 2 slices
- Peanuts: approximately 0.9 mg per 30 g
- Lentils, chickpeas and other legumes
- Whole grains
- Nuts and seeds
Animal Sources of Zinc
- Oysters: approximately 15 mg per 90 g
- Crab: approximately 6 mg per 100 g
- Sardines: approximately 3 mg per 100 g
- Other seafood
- Red meat
- Poultry
- Dairy foods
Food zinc values vary according to the species, brand, preparation method and serving size, so these figures are useful guides rather than exact targets for every meal.
Can Vegetarians and Vegans Get Enough Zinc?
Yes, but zinc deserves extra attention in plant-based diets.
Zinc from many plant foods is less bioavailable because compounds such as phytates, naturally present in grains, legumes, nuts and seeds, can reduce zinc absorption.
This does not mean these foods should be avoided. They remain nutritious foods, and techniques such as soaking, sprouting, fermenting and leavening can help reduce phytate levels in some foods.
Australian Nutrient Reference Values note that people following strict vegetarian diets may require substantially higher zinc intake because absorption is lower from predominantly plant-based diets.
Zinc-Rich Meal Ideas
If you would like practical ideas for increasing zinc-rich foods, we have also prepared a dedicated meal guide.
View Morkare’s Zinc-Rich Meal Plan
The meal plan is designed to complement your personalised nutrition advice. If your practitioner has given you specific dietary instructions, follow your individual plan.
Zinc, Iron and Copper: Do They Interact?
Minerals can influence one another when taken in supplemental doses.
High-dose zinc supplementation over a prolonged period can interfere with copper absorption and potentially contribute to copper deficiency.
Iron and zinc can also compete for absorption under some supplemental conditions, particularly when taken together in larger doses. This is more relevant to supplements than to eating normal mixed meals.
If you have been prescribed both iron and zinc, follow the timing recommended by your practitioner rather than routinely separating food sources of these minerals.
Should Zinc Be Taken With Food?
Zinc supplements can cause nausea or stomach discomfort in some people, particularly when taken on an empty stomach.
If zinc has been prescribed and it upsets your stomach, taking it with food may improve tolerance. Follow your practitioner’s directions because supplement form, dose and timing can vary.