Zinc: Benefits for Immunity and More

Zinc is an essential mineral your body can’t store well, so you need a steady supply. It’s vital for immunity, healing and hormones — and deficiency is common in some diets.

What zinc does

• Immunity — crucial for immune function; deficiency raises infection risk.
• Wound healing and skin health.
• Hormones, including a role in testosterone.
• Taste, smell and growth.

Sources and who’s at risk

Food sources: meat, seafood (especially shellfish), eggs, dairy, and — for vegetarians — legumes, nuts, seeds and whole grains (though plant zinc is absorbed less well). Vegetarians and those with poor diets are more likely to fall short. A short course of zinc may modestly shorten colds for some. Don’t megadose — too much zinc causes problems and blocks copper. Get tested/advised rather than guessing (disclaimer).

Quick answers

What are the benefits of zinc?

Zinc supports immunity, wound healing, hormones (including testosterone), and taste/smell. Deficiency weakens immune function.

Should I take a zinc supplement?

If your diet is low (e.g. vegetarian) or you’re deficient, a sensible dose can help. Avoid megadosing — too much causes issues.

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