Zinc — Nutrient Deep Dive

At a glance

Essential · watch copper

Supports immunity Needed for immune cells to signal and respond. why ↓
Heals wounds and skin Supports tissue repair and barrier tissues. why ↓
Controls genes Holds the shape of "zinc finger" proteins that switch genes on. why ↓

Strong human evidence

How to take it

8–11 mg a day
Oysters, beef, shellfish, pumpkin seeds
Soak or sprout grains and legumes, whose phytates block absorption

Watch out

Upper limit 40 mg a day
High-dose zinc can drain copper over time

Signs you're low

Frequent infections
Slow wound healing
Hair loss, changes in taste or smell

Functions

Mechanism

Regulates immune cell signaling and cytokine responses; supports barrier tissues (skin and mucosa).

Intake

RDA 8 mg/day (women), 11 mg/day (men); upper limit 40 mg/day (adults). Absorption is reduced by high-phytate diets (whole grains, legumes eaten without preparation methods like soaking/sprouting that reduce phytate).

Deficiency effects

Impaired immune function, poor wound healing, hair loss, taste/smell changes; in severe deficiency, growth delay and skin lesions.

Cross-reference: zinc and copper

The Metabolic Health hub's supplement section notes that isolated high-dose zinc supplementation can drive copper deficiency over time — the two minerals compete for absorption. See Copper.

Top foods

Source page has no linked citations for this entry beyond its own summary text. Top Foods list is unusually short in the source database — likely incomplete (oysters, beef, and shellfish are typical top zinc sources not currently linked here).