A Working Checklist for Zinc

A trace mineral required for immune function, wound healing and taste. Deficiency genuinely impairs immunity; supplementing beyond sufficiency does not improve it and can interfere with copper absorption.

Key takeaways

• UK reference intake, men: 9.5mg a day
• UK reference intake, women: 7mg a day
• Most useful single change: Meet requirements from food where possible.
• Commonest mistake: Long-term high-dose supplements, which can cause copper deficiency.
• See a doctor if any of the signs under "When to speak to a doctor" below apply to you.

Do

• Meet requirements from food where possible
• Vegetarians and vegans may need to pay more attention to intake
• Soaking and fermenting pulses and grains improves absorption

Do not

• Long-term high-dose supplements, which can cause copper deficiency
• Zinc nasal sprays, associated with loss of smell
• Assuming more improves immunity beyond sufficiency

The numbers behind the list

Those two lists follow from the published figures here.

If you change one thing

Meet requirements from food where possible. If you only change one thing, make it that.

Where to go next

• A Q and A on Zinc
• The Short Guide to Zinc
• Zinc — the reference entry
• Gut Health and Immunity: What the Evidence Actually Says
• The Evidence on Infection Prevention at Home, Without the Hype

When to speak to a doctor

See a GP for persistent poor wound healing, hair loss, recurrent infections or loss of taste, which can indicate deficiency but have many other causes. Do not take high-dose zinc long term without medical advice.

Where this comes from

• NHS — Vitamins and minerals
• British Nutrition Foundation — minerals and trace elements

How this page was put together

Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.