Zinc and the Immune System: Food Sources, Intake and Forms

Zinc is a trace mineral, which means you only need a small amount, but you need it every day because the body has no dedicated store of it. It is best known for its role in the immune system, and it has several other authorised claims too. This guide explains what zinc does, where to find it and how to read a zinc label.

What zinc does

These are authorised health claims in Great Britain, word for word:

• Zinc contributes to the normal function of the immune system.
• Zinc contributes to the maintenance of normal skin.
• Zinc contributes to the maintenance of normal hair.
• Zinc contributes to the maintenance of normal nails.
• Zinc contributes to normal cognitive function.
• Zinc contributes to normal fertility and reproduction.
• Zinc contributes to the protection of cells from oxidative stress.
• Zinc contributes to the maintenance of normal bones.
• Zinc contributes to the maintenance of normal vision.

How much zinc do you need?

The NHS says adults aged 19 to 64 need about 9.5 mg of zinc a day for men and 7 mg a day for women, and that you should be able to get all you need from your daily diet. On labels, the Nutrient Reference Value (NRV) is 10 mg.

The NHS advises not taking more than 25 mg of zinc supplements a day unless a doctor advises it. Taking high doses of zinc reduces the amount of copper the body can absorb, which can cause problems over time.

Food sources of zinc

Animal foods

• Meat, especially red meat
• Shellfish, such as crab, mussels and oysters
• Dairy foods, such as cheese

Plant foods

• Bread and cereal products such as wheatgerm
• Pumpkin seeds, hemp seeds and cashews
• Chickpeas, lentils and beans
• Oats and other wholegrains
• Tofu and tempeh

Wholegrains and pulses contain phytates, natural compounds that reduce how much zinc the body absorbs from them. Soaking, sprouting and fermenting, as in sourdough bread or tempeh, reduce phytate levels. This matters most for people who eat no meat or fish, who may need to pay more attention to zinc-rich plant foods.

How to read a zinc label

Elemental zinc

Zinc in supplements is always bound to another compound, such as citrate, gluconate, bisglycinate or picolinate. The number that matters is the elemental zinc per capsule. For example, 80 mg of zinc citrate provides 25 mg of elemental zinc.

%NRV and your total intake

Check the %NRV, then add up zinc from every product you take. Multivitamins, beauty formulas and immune blends often contain zinc as well.

Copper

Some products include a small amount of copper alongside zinc. If you take zinc for a long time, check whether your overall routine includes copper and ask a pharmacist if you are unsure.

Our zinc products

• Zinc Citrate 80mg Vegan Capsules: 80 mg zinc citrate providing 25 mg elemental zinc (250% NRV) per capsule. One capsule daily, and do not exceed this amount. This is a high-strength product at the NHS upper guidance of 25 mg a day, so speak to your doctor before use and do not combine it with any other zinc-containing supplement.
• Vitamin C 150mg + Zinc 4.3mg Vegan Capsules: 150 mg vitamin C (188% NRV), 4.3 mg elemental zinc from zinc gluconate (43% NRV) and 20 mg magnesium per capsule. One capsule daily. A lower-strength option if you want zinc alongside vitamin C.

Both use vegan HPMC capsules. Browse related products in our Immune Support collection, or read our overview of vitamin D, zinc and vitamin C.

Who should speak to a doctor or pharmacist first

• Anyone taking antibiotics or other prescription medication, as zinc can affect how some medicines are absorbed
• Anyone pregnant, trying for a baby or breastfeeding
• Anyone considering 25 mg of zinc a day or more from supplements
• Anyone under 18, as our products are not intended for under 18s

Frequently asked questions

How much zinc should I take a day?

The NHS says adults need 7 to 9.5 mg a day, which most people get from food. If you take a supplement, do not take more than 25 mg a day unless your doctor advises it.

Can I take zinc every day?

Yes, within the label directions and the NHS guidance. Add up zinc from all the products you take.

Which form of zinc is best?

Citrate, gluconate, bisglycinate and picolinate are all common forms. Compare the elemental zinc per capsule rather than the weight of the compound, and choose a form that suits your stomach.

Should I take zinc with food?

Some people find zinc on an empty stomach causes nausea. If that happens, take it with a meal.

Does zinc stop colds?

Food supplements are not intended to prevent, treat or cure any illness. The authorised claim is that zinc contributes to the normal function of the immune system.

This article is for general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.

Sources

• NHS. Vitamins and minerals: others, zinc section.
• Department of Health and Social Care. Great Britain nutrition and health claims register.