mineral
Zinc
Supports immunity, skin repair, and enzymatic function.
What It Does
Zinc supports innate and adaptive immune function.
It contributes to wound healing and protein synthesis.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| all, age:19-120 | 8 mg (F) / 11 mg (M) | 40 mg |
| female, pregnant | 11-12 mg | 40 mg |
| all, vegan, vegetarian | 11 mg (higher for plant-based: ~16 mg) | 40 mg |
| male, ttc | 30-50 mg | 40 mg (discuss with doctor for higher doses) |
| all, thyroid | 8-11 mg | 40 mg |
| all, mental_health | 15-30 mg | 40 mg |
| all, digestive | 8-11 mg | 40 mg |
| all, heavy_alcohol | 11-15 mg | 40 mg |
Signs of Deficiency
- Reduced taste/smell
- Frequent infections
- Poor wound healing
Best Food Sources
Oysters
Very high
Beef
Moderate
Pumpkin seeds
Moderate
Supplement Guide
Best forms: Zinc picolinate, Zinc citrate
What to look for: Balanced copper strategy for long-term use
What to avoid: Long-term high doses that suppress copper
Timing: With food, away from iron/calcium when possible.
Who Should Avoid It
Long-term high-dose use
High zinc can induce copper deficiency over time.
Source: NIH ODS
The Research
PubMed citations are temporarily unavailable.
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