When autumn arrives, many people start thinking more about immune support. Zinc often comes into the conversation, but do you really need a zinc supplement?
Zinc is an essential mineral that supports normal immune function, healthy skin and wound healing. It is also involved in making new cells and processing nutrients. The key is knowing whether you are getting enough from your diet and when a supplement may actually be useful.
Before reaching for a zinc tablet or lozenge this autumn, let's look at what zinc does, where you can get it from food and what to consider before taking a supplement.
What Is Zinc and Why Does Your Body Need It?
Zinc is an essential mineral, meaning your body needs it but cannot make it on its own. You get zinc mainly through food, with supplements providing an additional source when needed.
It is involved in many normal processes throughout the body, including cell growth and repair, protein production and the proper functioning of enzymes. It also contributes to normal immune function and supports processes involved in maintaining healthy skin and normal wound healing.
Because the body does not store large amounts of zinc, getting enough through your diet on a regular basis is important. However, that does not mean everyone needs a supplement. Whether supplementation is useful depends on your diet, nutritional needs and individual circumstances.
How Does Zinc Support Immunity, Skin & Wound Healing?
Zinc and immune function
Zinc contributes to the normal function of the immune system, which is why it is often included in immune-support supplements. However, taking extra zinc does not guarantee protection from colds or infections. Evidence does not clearly show that zinc supplements prevent the common cold, although some zinc products may help shorten a cold when taken after symptoms begin. The evidence is uncertain and side effects can occur.
Zinc and skin health
Zinc contributes to normal skin maintenance and the processes involved in cell growth and repair. Getting enough zinc through a balanced diet helps provide the mineral your body needs for these functions. A supplement should not be considered a general treatment for unexplained skin problems, so persistent changes are best discussed with a pharmacist or GP.
Zinc and wound healing
Zinc is involved in normal cell production and tissue repair, making adequate intake important during wound healing. However, taking additional zinc does not necessarily speed up healing if you already get enough. Deep, infected or slow-healing wounds should be assessed by an appropriate healthcare professional.
Can You Get Enough Zinc From Your Diet?
For many people, a varied, balanced diet can provide enough zinc without the need for a supplement. Including a range of zinc-rich foods is a good place to start.
Good sources of zinc include:
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Meat and poultry
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Shellfish
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Milk, cheese and other dairy foods
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Bread and cereals
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Nuts and seeds
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Beans and pulses
Zinc from plant foods is not always absorbed as easily as zinc from some animal foods because compounds such as phytate can reduce absorption. This is one reason zinc needs can vary between people depending on their overall diet.
Zinc from plant foods is not always absorbed as easily as zinc from some animal foods because compounds such as phytate can reduce absorption. This is one reason zinc needs can vary between people depending on their overall diet.
When Should You Consider a Zinc Supplement?
A zinc supplement may be worth considering if you are concerned about your nutritional intake or have difficulty meeting your needs through your diet.
This may be relevant if you follow a restricted diet or have particular nutritional needs. However, symptoms such as tiredness, frequent colds or skin problems do not necessarily mean you are deficient in zinc. If you are concerned about your intake, speak with a pharmacist or GP for advice.
It is also worth checking your existing supplements before adding zinc. Multivitamins and other immune-support products may already contain it, so combining several products could increase your intake more than intended.
If you are considering zinc supplements in Ireland, a pharmacist can help you choose an option that is appropriate for your needs.
How Much Zinc Do You Need and Can You Take Too Much?
Your zinc needs vary with factors such as age and sex. Adults generally need around 9.5mg a day for men aged 19 to 64 and 7mg a day for women. Adults should not take more than 25mg of zinc from supplements per day unless advised otherwise by a GP.
Taking more zinc is not necessarily better. High doses can reduce the body's absorption of copper, while excessive intake may cause side effects such as nausea, stomach upset and an unpleasant taste.
Before taking a zinc supplement:
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Check the amount of zinc per daily serving.
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Check whether other supplements you take already contain zinc.
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Follow the recommended dose on the product.
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Do not exceed the recommended amount unless advised by a healthcare professional.
If you take regular medication, are pregnant or breastfeeding, or are considering zinc for a child, speak with a pharmacist or GP before starting a supplement.
The Bottom Line
Zinc is essential for normal immune function, skin health and wound healing, but taking more is not necessarily better. For many people, a varied diet can provide the zinc they need.
If you're considering a zinc supplement, check your existing intake and choose a product that suits your needs. If you're unsure, speak with a pharmacist for guidance.
Explore Ballyduff Pharmacy's Immunity range for zinc and other immune-support supplements.