Zinc is a vital mineral that our body needs in small amounts, but it cannot produce it on its own. That means we must get it from our diet. Even though we don’t need much zinc, our body also doesn’t store it well, so regular intake through food is essential.
But how do we make sure we’re getting enough? And what happens if we don’t?
Why Does the Body Need Zinc?
Zinc is essential for many biological processes. Over 300 enzymes in the body rely on it to help carry out chemical reactions. This includes digesting proteins and carbohydrates, and the normal production of DNA.
Zinc also:
-
Supports healthy bone development by working with calcium and other minerals.
-
Acts as an antioxidant, protecting cells from damage.
-
Is critical for a properly functioning immune system.
-
Plays a key role in reproductive health—in women, it helps egg development, while in men, it’s important for sperm production and movement.
-
Aids brain and nervous system development in children.
Does Zinc Help With the Common Cold?
Zinc has been used for decades to treat colds, ever since studies in the 1980s suggested it might limit virus growth—at least in animals.
More recent studies have found that zinc may not prevent colds, but it might help shorten their duration by a day or two if taken early.
However, since different studies used varying zinc types, dosages, and treatment durations, experts believe the evidence is still not strong enough to confirm its effectiveness.
Also, high doses of zinc can cause side effects like:
-
Stomach discomfort
-
Nausea
-
A metallic taste in the mouth
How Much Zinc Do We Need?
In the UK, recommended daily intake is:
-
9.5 mg for men
-
7 mg for women
Breastfeeding women need more:
-
An extra 6 mg daily during the first four months
-
An extra 2.5 mg daily after that
Which Foods Are High in Zinc?
Some of the best sources of zinc include:
-
Shellfish (especially oysters)
-
Red and white meat
-
Legumes (peas, beans, lentils)
-
Nuts and seeds
-
Whole grains (like wheat, corn, and barley)
-
Eggs
-
Dairy products
While fruits and vegetables are rich in other nutrients, they are generally low in zinc.
Plant-based foods also contain a substance called phytate, which binds to zinc and makes it harder for the body to absorb. That’s why zinc from plant sources is not absorbed as easily as from animal foods.
Studies show that people on vegetarian diets may have lower initial zinc levels, but the body adjusts over time by:
-
Increasing absorption
-
Reducing loss of zinc
This helps maintain healthy zinc levels even with a plant-based diet.
Is Zinc Deficiency Common?
Globally, the World Health Organization (WHO) estimates that about 30% of people are at risk of zinc deficiency.
However, in developed countries like the UK, zinc deficiency is not very common. Surveys show:
-
Around 6% of men
-
And 7% of women do not meet their daily zinc needs.
What Increases the Risk of Zinc Deficiency?
-
Not eating enough zinc-rich foods, especially if your diet is high in phytate (found in many plant foods)
-
Digestive issues like inflammatory bowel disease, which impair nutrient absorption
-
Long-term use of certain medications like diuretics or heart medications
-
Kidney disease
Does Eating Less Meat Cause Zinc Deficiency?
Not necessarily.
Red meat does contribute a significant amount of zinc in many diets, but you don’t have to eat a lot of it to meet your needs.
The British Nutrition Foundation found that even a small amount of red meat—up to 70 grams per day—is enough to get adequate zinc.
A well-planned vegetarian or plant-based diet can also provide sufficient zinc, especially if you include a variety of zinc-rich plant foods.
Tips to Boost Zinc in a Low-Meat or Vegetarian Diet:
-
Add fortified cereal or porridge to your breakfast, topped with nuts or seeds.
-
Eat a handful of seeds and nuts daily—especially pumpkin seeds and cashews.
-
Include chickpeas, lentils, and beans in soups and salads.
-
Consider adding a small portion of meat to your dinner, if you eat meat.
