Zinc is not only vital to our overall health, but it’s also one of the most important minerals for our immune system. Here’s everything you need to know about zinc, including what it is, how to get it and the importance of zinc for the immune system.
Quick summary: Zinc and immune health
- Zinc is an essential mineral that supports your immune system health, helps reduce free radical damage to body cells, and supports skin healing.
- Your body can’t produce or store zinc, so it must be consumed through diet or supplements.
- Foods rich in zinc include seafood, red meat, poultry, beans, nuts and fortified cereals.
- Daily needs: Women = 8mg, Men = 11mg.
- Low zinc levels can weaken immune function — talk to a health professional if unsure.
What is zinc?
Zinc is an essential mineral that plays an important role in many bodily processes, according to the Australian Nutrient Reference Values (NRV, 2020)1. From skin healing to reducing free radical damage to body cells, zinc plays an important role in our body. It’s also a trace mineral, meaning that although it’s crucial, our bodies don’t need vast amounts of it.
As our bodies do not produce zinc and can only store limited amounts, it needs to be consumed through the diet.
The good news is, most people meet their RDI (recommended daily intake) of zinc through their diet alone, with women needing 8mg and men needing 11mg. Foods rich in zinc include:
- Oysters
- Crab
- Prawns
- Mussels
- Red meat
- Poultry
- Beans
- Nuts
- Fortified cereals
Zinc also supports general health and wellbeing during pregnancy, childhood and adolescence, as noted by the National Institutes of Health (NIH, 2023)2, so it’s well worth ensuring that you’re consuming zinc-rich foods.
What does zinc do?
Zinc is necessary for almost 100 enzymes to carry out their work2. Zinc fosters the creation of DNA, helps reduce free radical damage to body cells and helps protein synthesis, as detailed by Harvard School of Public Health (2023)3. Zinc is also required to support your sense of taste and smell3.
Zinc is a vital element in various physiological processes. It plays a pivotal role in helping the metabolism of vitamin A and protein synthesis2. One of the key benefits of zinc is that it helps you maintain a healthy immune system. Let’s take a closer look at the relationship between zinc and the immune system.
How does zinc support the immune system?
So, how does zinc help the immune system? The role of zinc differs depending on the aspect of our immune system defence. It’s crucial for the normal development of cells that are responsible for our innate immune defences.
But that’s not all when it comes to zinc and the immune system. Another role of zinc for immune health is for the communication between immune cells, helping them signal to each other. Immune responses are also dependent on zinc when macrophages (large white blood cells which are an important part of our immune system) are released.
Is zinc good for your immune system?
Overall, zinc is good for your immune system and zinc supplements for colds and immunity support can be taken daily.
How much zinc should I take for my immune system?
As we only need a small amount of zinc in our bodies, we can usually obtain enough by consuming a healthy and varied diet. However, some people may benefit from taking a multivitamin containing zinc or a standalone zinc supplement, such as elderly or vegetarians, to ensure they are consuming the recommended amount.
Before taking any supplement — like zinc for immune system support — it’s always best to talk to your healthcare professional before taking any supplements.
Want more information about how to support your immune system? Read up on foods to support your immune system or explore immune system function 101 on our Wellness Hub.
Always read the label and follow the directions for use.
References:
- Zinc | Nutrient Reference Values, 2020. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc
- National Institutes of Health, US Department of Health & Human Services. Zinc Factsheet. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Harvard School of Public Health. The Nutrition Source: Zinc. https://www.hsph.harvard.edu/nutritionsource/zinc/ Sourced 26 July 2023
