Zinc is not only vital to our overall health, 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.
What is zinc?
Zinc is an essential mineral that plays an important role in many bodily processes1. From wound healing to cell growth and building protein, zinc plays an important role in our body. It’s also a trace mineral, meaning 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 normal growth and development during pregnancy, childhood and adolescence2 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 plays a role in the creation of DNA, the growth of cells, building proteins, healing damaged tissue and supporting a healthy immune system3. Zinc is also required for proper sense of taste and smell3.
Zinc is a vital element in various physiological processes. It plays a pivotal role in our cellular metabolism (converting food to energy) 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. Zinc also helps support the normal functioning of our cells and the antibodies in our immune system4.
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.
With the relationship between zinc and immunity, it’s important to be aware of signs of deficiency. One of the clinical signs of zinc deficiency is a weakened immune system. Severe zinc deficiency has been found to lead to a compromised immune system5 and even mild to moderate degrees of deficiency have been found to reduce immune function6.
Does zinc actually help a cold?
Research does suggest that zinc could reduce the severity and duration of cold symptoms. However, it’s not how much but when you take the zinc that can make a difference. According to research, the best time to start taking zinc is soon after the onset of symptoms of a cold7. Overall, zinc is good for your immune system and supplements with zinc for 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.
References:
- Zinc | Nutrient Reference Values, 2020
- 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
- https://nutritionaustralia.org/app/uploads/2021/02/Supporting-Your-Immune-System.pdf
- Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered resistance to infection. Am J Clin Nutr 1998;68:447S-63S. [PubMed abstract]
- Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab 2007;51:301-23. [PubMed abstract]
- Rao, Goutham, and Kate Rowland. “PURLs: Zinc for the Common Cold--Not If, but When.” The Journal of Family Practice, vol. 60, no. 11, 2011, pp. 669–71, www.ncbi.nlm.nih.gov/pmc/articles/PMC3273967/.
