Unlock the hidden power of zinc for immunity, healing, and overall vitality.
Zinc is a trace mineral that your body needs for many functions, including cell division, immune function, wound healing, and hormone production. Unlike many nutrients, the body cannot synthesize zinc, so it must be obtained from food or supplements. A healthy diet typically provides enough zinc, especially if it includes meats, seafood, nuts, seeds, legumes, and whole grains.
Zinc is essential for the normal development and function of many immune cells, helping the body fight off infections.
It plays a crucial role in collagen synthesis and tissue repair, speeding up recovery from injuries.
Zinc contributes to neurotransmitter regulation and brain signaling, supporting memory and concentration.
It aids in the production of sex hormones and is linked to healthy testosterone levels.
Zinc deficiency can lead to skin inflammation, hair loss, and brittle nails.
Essential for normal growth in children and proper fetal development during pregnancy.
| Population | Men (mg/day) | Women (mg/day) |
|---|---|---|
| Children (1‑3 years) | 3 | 3 |
| Children (4‑8 years) | 5 | 5 |
| Children (9‑13 years) | 8 | 8 |
| Adult Men | 11[3] | 11[3] |
| Adult Women | 8[3] | 8[3] |
| Pregnant Women | 11[3] | 12[3] |
| Breast‑feeding Women | 11[3] | 13[3] |
| Athletes (moderate activity) | 12‑15 | 10‑12 |
Adults generally need between 7 and 16 mg per day, depending on gender and activity level[2].
While zinc is essential, excessive intake can lead to nausea, copper deficiency, and impaired immune function. Most people can meet their needs through diet. If you consider supplements, aim for no more than 40 mg/day and consult a healthcare professional, especially if you are pregnant or have a chronic condition.