Name: Zinc
Published: Oct 17, 2023

Zinc

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Reviewed on Oct 17, 2023. by Dr Alexandra Cristina Cowell Writer & Clinical Content Reviewer Next review due on October 18, 2026.

Last updated on Oct 17, 2023.

Product info

Zinc is an essential mineral your body needs for lots of different functions.
It can help heal wounds, support immunity, synthesise proteins, and keep skin healthy.
It’s generally safe, but taking too much zinc can cause side effects.

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Prices include:

Express shipping
24 hour shipping by secure courier.
Consultation + Access to our clinicians
Ask our experts anything you like, any time you want.
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£42.95

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Zinc: essential info
Zinc: instructions
Important stuff you need to know
FAQ

What is Zinc?

Zinc is an essential nutrient needed for normal bodily functions. Our body can’t make zinc, so we have to rely on eating foods that contain it, like eggs, meat and seeds, to make sure we get enough. However, the amount of zinc we get from our diet varies, and sometimes you might not get enough. This can lead to a zinc deficiency, which can cause problems like poor wound healing, hair loss and decreased immunity.^[1]

Taking zinc supplements can help increase the levels of zinc in your body, helping to keep it healthy and well-functioning. This can be especially useful if you’re pregnant or lactating, or vegetarian, or vegan, as you’ll be at a higher risk of deficiency.^[2] So by taking one supplement a day, you can improve your skin health, immunity and more.

How do Zinc tablets work?

Zinc plays an important role in maintaining a range of bodily processes. So without enough, some of your bodily functions can worsen. Zinc is involved in:

Wound healing – Platelets are cells that form clots on your skin to repair it after an injury. Zinc enhances the activity of platelets, making wound healing more efficient. It also increases the production of immune cells for tissue growth and repair.^[3]
Skin health – Many studies have found a zinc deficiency can worsen eczema symptoms. This is because it’s involved in the production of filaggrin, a protein needed for the formation of your skin’s barrier.^[4] Without zinc, your skin barrier can’t work as well.
Insulin regulation – Zinc plays an important role in insulin regulation. It helps with insulin storage, secretion and production. Although a zinc deficiency doesn’t directly cause diabetes, many studies have found low levels of zinc in people with diabetes^[5]
Fighting infections – Zinc has antibacterial and antifungal properties. It can inhibit the growth of many microorganisms, including Staphylococcus aureus,^[6]

In addition to the above processes, it can help reduce diarrhoea, improve mood, decrease the risk of cancer and lower blood pressure.^[2]

Is taking Zinc dangerous?

Under normal circumstances, taking zinc supplements isn’t dangerous. But, as with all medicines, taking too much can cause side effects. These include nausea, abdominal pain and vomiting. Additionally, excess zinc can interfere with the absorption of iron and copper, which could lead to anaemia. But for it to be harmful, you would have to take about 40mg a day.^[6]

Treated trusted sources:

National Institute of Health. 2023. Dietary Supplement Fact Sheets: Zinc – Health Professionals.
Harvard. T. Chan – School of Public Health. 2023. Zinc.
Lin, H., Sermersheim, M., Li, H., U. Lee, P. H., Steinberg, S. M., & Ma, J. (2018). Zinc in Wound Healing Modulation. Nutrients, 10(1).
Ogawa, Y., Kinoshita, M., Shimada, S. and Kawamura, T. “Zinc in Keratinocytes and Langerhans Cells: Relevance to the Epidermal Homeostasis”, Journal of Immunology Research, vol. 2018, Article ID 5404093, 11 pages, 2018.
Poudel, R.R., Bhusal, Y., Tharu, B. and Kafle, N.K. 2017. Role of zinc in insulin regulation and diabetes. Journal of Social Health and Diabetes.
Wang, V., Boguniewicz, J., Boguniewicz, M. and Ong, P.Y. (2020) The infectious complications of atopic dermatitis. Annals of Allergy, Asthma & Immunology. 1081-1206.

This page was written by The Treated Content Team.

This page was medically reviewed by Dr Alexandra Cristina Cowell on October 18, 2023. Next review due on October 18, 2026.

How we source info.

When we present you with stats, data, opinion or a consensus, we’ll tell you where this came from. And we’ll only present data as clinically reliable if it’s come from a reputable source, such as a state or government-funded health body, a peer-reviewed medical journal, or a recognised analytics or data body. Read more in our editorial policy.

FAQ: Zinc

Have something specific you want to know? Search our info below, or ask our experts a question if you can’t find what you’re looking for.

What strength of Zinc tablets should I take?

Answer:

The recommended daily intakes for men, women and children differ. On average, a man (aged 14+) requires 11 mg of zinc a day, compared to 8mg for a woman (14+). For children, intake varies depending on their age:^[1]

Under 6 months: 2mg

7 months to 3 years: 3mg

4-8 years: 5mg

9-13 years: 8mg

And pregnant or lactating women need more zinc than those who aren’t (approximately 12-13 mg a day).

Can’t I just eat zinc-enriched food instead of taking zinc supplements?

Answer:

Yes, you can. If you have a well-balanced meal every day, with foods that are high in zinc, like milk, eggs, and meat, it can be enough for your daily intake. However, since most zinc-rich foods come from animal products, vegetarians and vegans might find it hard to get the amount they need. Seeds, legumes and fortified cereals contain some amounts of zinc, but you would have to eat large portions of them to meet your daily zinc needs. It’s up to you to decide whether you think zinc supplements are necessary. If you feel you’re getting enough with your diet as it is then you don’t need to take supplements.

How do I know if I’m zinc deficient?

Answer:

There are a few symptoms you can look out for to see if you're zinc deficient. If you’ve been recently injured and your wound is taking longer than usual to heal, you might be zinc deficient. You might also notice hair loss, experience skin changes like acne or eczema, or get diarrhoea. The best way to check is to get a blood test, but if this isn't possible try taking zinc for a few weeks to see if your symptoms improve.

Can I take Zinc if I'm pregnant or breastfeeding?

Answer:

It's recommended to take zinc supplements when you're pregnant or breastfeeding. Zinc is important for the growth and development of babies.[popover id=ref8] However, before taking any supplements, check in with your doctor or midwife to ensure they’re safe for you.

How does zinc compare to other supplements for immunity?

Answer:

There are a range of supplements you can take to improve your immunity, such as echinacea tablets, vitamin C, and vitamin D.

Echinacea is a plant that’s been shown to help prevent and fight the common cold. It can also give your immune system the little boost it needs.

Vitamin C is important for skin and bone health. It also helps with wound healing.

Typically, your primary source of vitamin D will be sunlight. It helps prevent fatigue and keeps your immune system healthy. But if you live in a country where there’s a lack of sunlight, or you work indoors, it's quite possible you could be deficient.