In brief
A mineral that helps the immune system fight off bacteria and viruses, helps wounds heal and is important for taste and smell. The body also uses it to make proteins and DNA.
- Zinc supplements can interact with some antibiotics and other medicines.
- Zinc lozenges or syrup started at the first sign of a cold may speed recovery, but do not seem to make symptoms less severe.
- Zinc deficiency can cause a loss of taste and smell.
How it works
Oysters have very high amounts of zinc. Meat, fish, poultry and other seafood are good sources, and beans, nuts, whole grains, eggs and dairy foods provide some.
People at higher risk of low zinc include vegetarians and vegans, pregnant or breastfeeding women, people with digestive disorders or past gut surgery, and people with alcohol use disorder. Too much zinc can cause nausea, dizziness, headaches and an upset stomach, and long-term high intake can lower copper levels.
Food sources
- Oysters and other seafood
- Meat and poultry
- Fish
- Eggs and dairy foods
- Beans
- Nuts
- Whole grains
From the AskBioMap food guide:
Connections
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Zinc is needed for
Zinc helps your immune system fight off invading bacteria and viruses.
Source: NIH Office of Dietary Supplements, Zinc fact sheet for consumers
Sources
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Summarised from the NIH Office of Dietary Supplements. Sources read on 13 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.