If you’ve ever noticed that you catch every cold that goes around, or that cuts and scrapes seem to linger longer than they should, you know how frustrating it can be to feel like your body isn’t bouncing back the way it used to. Perhaps you’ve also experienced bouts of low mood or mental fog that just won’t lift. These issues, which range from frequent infections to slow wound healing and unstable moods, can sometimes be traced back to a single nutritional gap: zinc deficiency.
You've probably heard it before: "Take zinc to prevent getting sick." But is there real truth to this advice? Let's dive into what makes zinc such an interesting mineral and why it might be worth considering, especially during cold and flu season.
The Science of Zinc
Zinc is vital to our health: it plays a key role in over 300 reactions in the body, helps the immune system fight off invading bacteria and viruses, and allows for DNA synthesis, wound healing, and cellular repair. It also protects cells from oxidative stress and inflammation and is essential for neurotransmitter function in the brain. Research also shows that maintaining adequate zinc levels helps keep our mood stable and our mind sharp while decreasing depression symptoms.[1] When our levels of zinc dip too low, in turn, we become more vulnerable to infections, mood swings, and overall fatigue.
Alcohol makes the problem of zinc deficiency even more pronounced, creating a perfect storm for a range of health setbacks. It’s notorious for depleting zinc levels by disrupting its absorption in the gut and increasing its loss through urine. On top of that, alcohol directly interferes with the immune system and neurotransmitter levels in the brain. The result is a double-pronged attack: in addition to depleting our zinc levels it undermines the very systems that need zinc in order to function properly.
That said, too much of anything — including zinc — can bring on a host of new problems as well. For example, you might have heard that high levels of zinc can hinder the absorption of copper — another crucial element.[2] So how much zinc do we actually need, and what does the latest research say about its exact effects in the body?
Zinc: A Comprehensive Overview
A 2022 Frontiers in Nutrition study takes a deep dive into the ins and outs of zinc functions in the body and provides insights that can help us navigate this important mineral.[3] By analyzing 43 studies and over 90 health outcomes, this review reveals the benefits and limitations of both dietary and supplemental zinc.
The researchers found that zinc supports immunity, growth, and overall health, particularly in children and zinc-deficient populations. Moderate increases in zinc intake (around 5–20 mg per day) appear to offer significant benefits, particularly for reducing inflammation, improving digestion, and supporting mental health.
- Digestive health. High dietary zinc intake was linked to a lower risk of digestive cancers, such as colorectal and esophageal cancers. A 5 mg daily increment of zinc reduced these risks significantly, showcasing zinc's protective effects on the digestive tract.
- Immune function. Zinc supplementation was particularly effective in children, reducing the incidence of diarrhea and pneumonia, two common illnesses in low-income countries. It also helped improve markers of inflammation in adults, such as lower C-reactive protein (CRP) levels.
- Mental health. Both dietary and supplemental zinc were associated with reduced symptoms of depression. Zinc appears to play a key role in stabilizing mood and supporting brain health by reducing oxidative stress and inflammation.
- Reproductive health. In adults, zinc supplementation improved sperm quality, including motility, concentration, and morphology. This effect translated into a higher clinical pregnancy rate in couples experiencing fertility challenges.
- Growth and development. In children, zinc supplementation supported growth, including gains in height and weight, especially true in regions with prevalent zinc deficiency.
- Antioxidant and anti-inflammatory effects. Zinc boosted antioxidant capacity and reduced inflammatory markers like tumor necrosis factor-alpha (TNF-α), which could have broader implications for chronic disease prevention.
That said, zinc isn’t a universal fix. Supplementation didn’t reduce all-cause mortality or improve survival rates for certain diseases, such as prostate cancer and Parkinson’s disease. And when it comes to COVID-19 and respiratory infections, the results were mixed: while zinc supplementation was associated with faster recovery from viral respiratory infections (including COVID-19), it did not reduce in-hospital mortality or guarantee better outcomes for severe cases. Also, while zinc supplementation showed promising effects on femoral bone density and markers of bone turnover, it didn’t consistently improve overall bone health.
Moreover, the review mentions that over-supplementation of zinc (especially doses above 100 mg per day) can lead to side effects such as nausea, gastrointestinal discomfort, and vomiting. Excess zinc can also suppress immune function by disrupting the balance of other trace minerals, such as copper.
How To Add Zinc to Your Routine
Nonetheless, adding zinc to your routine can give you an extra edge when it comes to boosting your immune system, improving mood, supporting growth and repair, and even enhancing reproductive health. Especially when detoxing from the lingering effects of alcohol, incorporating zinc into your daily life can help you build momentum in reaching a new level of well-being and health. The key is starting with the most natural changes first and proceeding with care, especially if you decide to go the supplement route.
1. Start With Zinc-Rich Foods
The best way to increase your zinc levels is through food. Here’s how to maximize your intake:
- Start with animal-based sources. Oysters, red meat, poultry, and fish like salmon are excellent sources of bioavailable zinc. Aim to include these in your meals at least three times a week.
- Include some plant-based options. Chickpeas, lentils, pumpkin seeds, and cashews are great for plant-based eaters. To improve zinc absorption from these foods, soak or sprout them before eating to reduce phytates.
- Plan meals that regularly include zinc-rich ingredients. For example, make a hearty chili with turkey (zinc) and beans (zinc) or a salad topped with roasted pumpkin seeds and grilled chicken.
2. Pair Zinc with Anti-Inflammatory Foods
The review emphasized zinc’s role in lowering inflammation markers such as C-reactive protein (CRP). To enhance zinc’s anti-inflammatory benefits, combine it with foods rich in antioxidants.
- Add vitamin C-rich foods such as bell peppers, strawberries, or oranges to zinc-rich meals. For instance, serve salmon (zinc) with a side of roasted Brussels sprouts and a squeeze of lemon.
- Incorporate healthy fats from sources such as avocados or olive oil, which complement zinc’s role in fighting oxidative stress.
- Create zinc-boosting meal combinations, such as a spinach and chickpea salad with an orange dressing or grilled chicken with avocado salsa.
3. Avoid Common Zinc Blockers
The study also points out that certain foods and beverages can interfere with zinc absorption, so try to minimize these when consuming zinc-rich meals.
- High-phytate foods. While whole grains, nuts, and seeds are good sources of zinc, they also contain phytates that can inhibit absorption. Soaking or fermenting these foods can reduce phytate levels.
- Calcium and iron supplements. Avoid taking calcium or iron supplements alongside zinc-rich meals or zinc supplements, as they compete for absorption.
Tip: Time your meals and supplements carefully. If taking a zinc supplement, wait 2–3 hours before or after taking calcium or iron.
4. Consider Fortified Foods
Fortified foods can be an easy and convenient way to add more zinc to your diet.
- Breakfast cereals. Many whole-grain cereals are fortified with zinc. Check labels for 25% or more of the daily value. Pair it with milk or plant-based milk for an extra zinc boost.
- Snack bars. Some protein or granola bars include zinc fortification, which can make for a great on-the-go option.
Tip: Keep a few zinc-fortified snacks in your pantry or bag for a quick boost during the day.
5. Supplement Zinc for Targeted Benefits
The review found that zinc supplements improve depression symptoms, sperm quality, and growth in children. If supplementation is necessary, follow these guidelines:
- Dosage. Stick to 8–11 mg daily for adults unless directed by a healthcare professional. Avoid exceeding 40 mg per day to prevent side effects like nausea or copper deficiency.
- Form. Choose easily absorbed forms like zinc gluconate or zinc citrate.
- Timing. Take zinc supplements on an empty stomach for better absorption, unless they cause nausea — then pair with a light snack.
Consult with a healthcare provider to determine if supplementation is right for you, especially if you’re addressing a specific issue like depression, growth concerns, or immune function.
Note of Caution
While adding zinc to your routine can help you feel your best, make sure to stay within the recommended dose. Remember, overdoing it with zinc supplements might cause a copper deficiency — an imbalance can lead to neurological issues and actually weaken your immune system. Zinc should also not be mixed with high doses of iron or calcium supplements, as they can compete for absorption and reduce zinc's effectiveness in the body. It can also interact with immune-boosting supplements like echinacea or vitamin C, potentially overstimulating the immune system and leading to imbalances or digestive upset.
Plus, zinc can interact with certain medications (such as antibiotics and diuretics), potentially affecting how they work. That's why it's a good idea to check with a healthcare provider before starting any new supplement, especially if you're already taking other medications.
Summing Up
Our bodies are remarkably capable of recovery and resilience when given the right tools, and zinc is a key player in that process — it’s a catalyst for your body’s natural ability to heal, repair, and thrive. By addressing zinc deficiencies, you’re empowering your immune system, stabilizing your mood, and even lowering risks for chronic diseases like certain digestive cancers. Whether you choose to focus on zinc-rich foods or consider supplementation, small, intentional steps can help unlock your body’s full potential for well-being.
