Minerals
Zinc
Zinc is an essential trace element that you obtain through your diet. It has important roles in enzymes and other proteins.
Your body needs zinc in small amounts but cannot make it, so it must come from your diet. As a mineral micronutrient, zinc supports enzyme activity, helps stabilise protein structures and has regulatory roles in many biological processes. Zinc is a chemical element with the symbol Zn, not a food or a compound. Names such as zinc gluconate and zinc sulfate refer to specific zinc-containing compounds used, for example, in supplements; they are not synonyms for the nutrient itself.
Zinc: needed in small amounts, important throughout the body
Zinc is an essential trace element. Your body needs it in small amounts but cannot make it, so it must come from your diet. Zinc supports enzyme activity, helps stabilise protein structures and has regulatory roles in many biological processes.
What does your body need zinc for?
- Zinc contributes to the normal function of the immune system.
- It contributes to normal protein synthesis.
- It contributes to the maintenance of normal bones.
- It has a role in the process of cell division.
These are authorised health claims under Regulation (EU) No 432/2012. To use them, a food must meet the EU conditions for being a source of zinc. They describe normal body functions, not a proven extra benefit from zinc supplements when your intake is already adequate. In particular, they do not mean guaranteed protection against infections or additional muscle growth.
Why absorption matters
Dietary phytate reduces zinc absorption in the intestine. EFSA therefore accounts for phytate intake in its reference values: with higher phytate intake, more dietary zinc is needed to meet the same physiological requirement. These reference values are still not an exact calculation of your personal needs.
What zinc supplements cannot promise
Some studies found favourable changes in blood glucose or blood lipid markers with zinc supplementation, mainly in adults with type 2 diabetes or metabolic risk factors. However, findings are inconsistent and the evidence is limited. Better laboratory markers do not establish diabetes prevention or fewer cardiovascular events. They do not justify a general recommendation to take zinc supplements.
Can a blood test identify zinc deficiency?
A single blood zinc result alone cannot provide a reliable, definitive assessment of your zinc status. Serum or plasma concentrations vary with sampling time and infection, among other factors. Symptoms and risk factors also need to be considered.
How nutrition works
Protein synthesis
Zinc contributes to normal protein synthesis. [1]
Bone health
Immune system
Zinc contributes to the normal function of the immune system. [1]
Cell division
Glycaemic control
Blood cholesterol
Some meta-analyses found lower total cholesterol and triglyceride levels with zinc supplementation, but the benefit remains uncertain. [2]
Metabolism of carbohydrates, fats and protein
Zinc contributes to normal carbohydrate metabolism. [1]
DNA synthesis
Zinc contributes to normal DNA synthesis. [1]
Cognitive function
Zinc contributes to normal cognitive function. [1]
Skin, hair and nails
Zinc contributes to the maintenance of normal hair. [1]
Protection from oxidative stress
Zinc contributes to the protection of cells from oxidative stress. [1]
Common cold
Zinc supplements may shorten an existing cold, but a reliable preventive benefit has not been established. [4]
Statements & evidence
Zinc contributes to normal acid-base metabolism [5]
This claim may only be used for foods that meet the EU conditions for being a source of zinc. It does not mean that zinc supplements make the body more alkaline.
Zinc contributes to normal carbohydrate metabolism [5]
The food must meet the EU conditions for being a source of zinc. This is not a claim that zinc supplements lower blood glucose.
Zinc contributes to normal cognitive function [5]
This claim may only be used for foods that meet the EU conditions for being a source of zinc. It does not promise improved memory from additional zinc supplements.
Zinc contributes to normal DNA synthesis [5]
This authorised claim describes a normal body function. The food must meet the EU conditions for being a source of zinc.
Zinc contributes to normal fertility and reproduction [5]
The food must meet the EU conditions for being a source of zinc. This is not a promise that zinc supplements increase fertility or treat infertility.
Zinc contributes to normal macronutrient metabolism [5]
This authorised claim describes a normal body function. The food must meet the EU conditions for being a source of zinc.
Zinc contributes to normal metabolism of fatty acids [5]
The food must meet the EU conditions for being a source of zinc. This is not a claim that zinc supplements lower blood lipid levels.
Zinc contributes to normal metabolism of vitamin A [5]
This authorised claim describes a normal body function. The food must meet the EU conditions for being a source of zinc.
Zinc contributes to the maintenance of normal hair [5]
This claim may only be used for foods that meet the EU conditions for being a source of zinc. It does not promise treatment of hair loss.
Zinc contributes to the maintenance of normal nails [5]
This authorised claim concerns the maintenance of normal nails. The food must meet the EU conditions for being a source of zinc.
Zinc contributes to the maintenance of normal skin [5]
This claim may only be used for foods that meet the EU conditions for being a source of zinc. It does not promise treatment of skin conditions.
Zinc contributes to the maintenance of normal testosterone levels in the blood [5]
The food must meet the EU conditions for being a source of zinc. Maintaining normal levels does not mean that additional zinc supplements raise testosterone.
Zinc contributes to the maintenance of normal vision [5]
This claim may only be used for foods that meet the EU conditions for being a source of zinc. It is not a claim about treating eye diseases.
Zinc contributes to the protection of cells from oxidative stress [5]
This authorised claim describes a normal body function, not prevention of a particular disease. The food must meet the EU conditions for being a source of zinc.
Zinc is an essential mineral that must be obtained through the diet. [2]
Zinc occurs naturally in foods and is also available in fortified foods and supplements. This general nutrient information is not an additional authorised EU health claim.
Dietary phytate reduces intestinal zinc absorption. [6]
EFSA therefore accounts for phytate intake in its zinc reference values. Higher phytate intake requires a higher dietary zinc intake to meet the same physiological requirement.
EFSA population reference intakes for zinc range from 7.5–12.7 mg/day for adult women and 9.4–16.3 mg/day for adult men, depending on phytate intake. [6]
These ranges correspond to phytate intakes of 300–1,200 mg/day. They are population reference values, not exact personal requirements or recommended supplement doses.
EFSA sets additional zinc population reference intakes of 1.6 mg/day during pregnancy and 2.9 mg/day during lactation. [6]
These amounts are added to the corresponding reference intake for non-pregnant, non-lactating women. They concern total intake and do not automatically imply a need for zinc supplements.
The European tolerable upper intake level for zinc is 25 mg/day for adults, including during pregnancy and lactation. [7]
This value concerns long-term total intake from foods and supplements. It is a safety reference, not an intake target or recommended supplement dose. Different values apply to children.
Excess zinc can cause nausea, vomiting and gastrointestinal discomfort. Sustained high intake can interfere with copper absorption. [2]
Impaired copper absorption can lead to low copper status. Include all zinc-containing supplements when considering total intake, and avoid combining high-dose products without professional advice.
Zinc supplements can impair absorption when taken together with quinolone or tetracycline antibiotics. They can also reduce the absorption and action of penicillamine. [2]
With these antibiotics, taking them together can reduce absorption of both the medicine and zinc. Check the appropriate dosing interval with a pharmacist or prescriber.
A single blood zinc result alone cannot provide a reliable, definitive assessment of zinc status. [2]
Serum or plasma zinc is commonly measured, but concentrations vary with age, sex, sampling time and infection, among other factors. The limited rating concerns the usefulness of an isolated result; the test's limitations are well established. Assessment also requires clinical context and risk factors.
Safety information
Side effect
Excess zinc can cause stomach upset
High zinc intake can cause nausea, stomach discomfort, vomiting and loss of appetite. Headache and dizziness are also possible; this warning mainly concerns excessive intake, not usual amounts from food. [10]
Side effect
Adverse effects of zinc products used for colds
People taking zinc to treat a cold probably experience more non-serious adverse effects, particularly unpleasant taste and gastrointestinal symptoms. The products and doses studied varied. [4]
Caution
Prolonged high zinc intake can cause copper deficiency
Taking 50 mg of zinc or more daily for several weeks can impair copper absorption. Severe copper deficiency can cause anaemia and neurological injury. This amount is a warning range, not a universal toxicity threshold; changes in immune function and HDL cholesterol have also been reported. [2][8]
Caution
Do not use zinc-containing nasal products
Zinc-containing nasal sprays, gels or swabs have been linked to long-lasting or permanent loss of smell. Do not use these products. This warning concerns nasal use, not zinc taken by mouth. [11]
Upper level · Adults
European upper limit: 25 mg daily for adults
The European tolerable upper intake level is 25 mg of zinc daily for adults, including during pregnancy and breastfeeding. It applies to long-term total intake from food, fortified food and supplements. Amounts refer to elemental zinc, not the weight of the zinc compound. The limit is neither an intake target nor an additional supplement allowance; medically supervised treatment requires separate assessment. [7][8]
Upper level · Children and adolescents (1–17 years)
Children have lower, age-specific upper limits
European upper limits for long-term total intake are: 7 mg daily at 1–3 years, 10 mg at 4–6, 13 mg at 7–10, 18 mg at 11–14 and 22 mg at 15–17. Do not simply give children an adult supplement dose. The European summary does not establish a zinc upper limit for infants; this does not mean unrestricted amounts are safe. [7][8]
Caution
Avoid casually combining several zinc supplements
Germany's BfR recommends no more than 6.5 mg of zinc per recommended daily dose of an individual supplement. Above 3.5 mg, it recommends a warning against taking additional zinc-containing supplements. This is product-level guidance, not a legal limit or the upper limit for total daily zinc intake. [12]
Interaction
Separate zinc from certain antibiotics
If you take a quinolone or tetracycline antibiotic, taking zinc at the same time can reduce absorption of both the antibiotic and zinc. NIH advises taking the antibiotic at least 2 hours before or 4–6 hours after zinc. Ask a pharmacist to confirm the interval for your particular medicine. [2]
Interaction
Interaction with penicillamine
Zinc can reduce penicillamine absorption and action. If you take this medicine, NIH recommends separating it from zinc by at least 1 hour. For Wilson's disease treatment, follow the specialist's dosing plan. [2]
Interaction
Higher-dose iron can reduce zinc absorption
Taking a supplement containing at least 25 mg of elemental iron at the same time as zinc can reduce zinc absorption. This interaction concerns zinc uptake and is not evidence that the combination is toxic. Ask a pharmacist about timing if you need both supplements. [2]
Interaction
Thiazide diuretics can increase zinc losses
If you take thiazide diuretics such as hydrochlorothiazide or chlorthalidone, urinary zinc losses can increase and zinc status may fall. This does not automatically mean you need a zinc supplement or should stop your medicine. [10]
Caution
Avoid unsupervised high doses with copper deficiency
If you have known copper deficiency, unexplained anaemia or neurological symptoms, do not take high-dose zinc without medical advice. Zinc-induced copper depletion can cause or worsen such problems. This is a precaution, not a general contraindication to zinc in food. [8][2]
Caution
Avoid overusing zinc-containing denture adhesives
If you use zinc-containing denture adhesives, follow the instructions. Excessive use can cause high zinc exposure, copper deficiency and neurological problems. This warning concerns overuse, not use as directed. [10]
Caution
Zinc treatment for Wilson's disease needs specialist care
Prescription zinc acetate treatment for Wilson's disease is not equivalent to ordinary supplementation. It requires monitoring of copper status. Because its action is slow, zinc alone is not recommended as initial treatment in symptomatic patients. Combinations or transitions involving copper chelators such as trientine must follow a specialist's plan. [13]
Caution
Special precautions during prescription zinc treatment
If you take Wilzin for Wilson's disease and are pregnant, close medical monitoring is needed to avoid fetal copper deficiency. The product information advises avoiding breastfeeding during this treatment because copper deficiency in the infant is possible. Do not stop prescribed treatment on your own. These precautions do not apply to normal dietary zinc or automatically to every zinc supplement. [13]
Frequently asked questions
What does your body need zinc for?
Zinc contributes to normal immune function, normal protein synthesis and the maintenance of normal bones. It also has a role in cell division; these functions do not establish an extra benefit from supplements when your intake is already adequate.
How much zinc do you need each day?
EFSA population reference intakes are 7.5–12.7 mg of zinc daily for adult women and 9.4–16.3 mg for adult men, depending on dietary phytate intake. Phytate reduces zinc absorption, so these ranges are not freely selectable targets or recommended supplement doses.
Can you take too much zinc?
Yes: excess zinc can cause nausea, vomiting and gastrointestinal discomfort, while sustained high intake can impair copper absorption. The European adult upper limit is 25 mg daily from food and supplements combined, not an intake target.
Can you take zinc alongside medicines?
Taking zinc supplements at the same time as quinolone or tetracycline antibiotics can reduce absorption of both the medicine and zinc. Zinc can also reduce penicillamine absorption and action; ask a pharmacist about the appropriate dosing interval.
Can a blood test reliably show whether you have zinc deficiency?
A single blood zinc result alone cannot provide a reliable, definitive assessment. The result can vary with sampling time and infection, among other factors, so symptoms and risk factors also need consideration.
More entries
Calcium
Calcium is an essential mineral. It provides structure to bones and teeth and contributes to normal muscle function, nerve transmission and blood clotting.
Iodine
Iodine is an essential trace mineral. Your body needs it to make thyroid hormones, which help regulate metabolism and support growth and development.
Iron
Iron is an essential trace element and a component of haemoglobin, which transports oxygen in the blood.
Selenium
Selenium is an essential trace element. Your body needs small amounts to make selenium-containing proteins involved in thyroid hormone metabolism and protection against oxidative damage.
Magnesium
Magnesium is an essential mineral. Your body needs it for energy metabolism, normal muscle and nerve function, and bone structure, among other roles.
Potassium
Potassium is an essential mineral and electrolyte. It supports normal nerve and muscle function and helps regulate the distribution of fluid in the body.
Sources
- 01European Commission · 2012Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and healthOpen source
- 02National Institutes of Health, Office of Dietary SupplementsZinc - Health Professional Fact SheetOpen source
- 032019Zinc supplementation improves glycemic control for diabetes prevention and management: a systematic review and meta-analysis of randomized controlled trialsPubMed 31161192Open source
- 04Cochrane Database of Systematic Reviews · 2024Zinc for the prevention and treatment of the common coldDOI 10.1002/14651858.cd014914.pub2
- 05European Commission · 2025Consolidated text of Commission Regulation (EU) No 432/2012, 20 August 2025Open source
- 06EFSA Journal · 2014Scientific Opinion on Dietary Reference Values for zincEFSA Panel on Dietetic Products, Nutrition and AllergiesDOI 10.2903/j.efsa.2014.3844
- 07European Food Safety AuthoritySummary tables of tolerable upper intake levels for vitamins and minerals, version 8Open source
- 08European Commission, Scientific Committee on Food · 2003Opinion of the Scientific Committee on Food on the Tolerable Upper Intake Level of ZincScientific Committee on FoodOpen source
- 09European Parliament and Council of the European Union · 2011Regulation (EU) No 1169/2011 on the provision of food information to consumersOpen source
- 10National Institutes of Health, Office of Dietary SupplementsZinc - ConsumerOpen source
- 11National Institutes of Health, National Center for Complementary and Integrative HealthColds, Flu, and Complementary Health Approaches: Usefulness and SafetyOpen source
- 12German Federal Institute for Risk Assessment (BfR)Proposed maximum levels for the addition of zinc to foods including food supplementsOpen source
- 13Agencia Española de Medicamentos y Productos SanitariosFicha técnica: Wilzin 50 mg cápsulas durasOpen source
- 14Deutsche Gesellschaft für ErnährungAusgewählte Fragen und Antworten zu ZinkOpen source
- 15European Food Safety Authority · 2017Dietary Reference Values for nutrients: Summary reportOpen source
- 16Cochrane Database of Systematic Reviews · 2023Do antioxidant vitamin and mineral supplements slow down the progression of age-related macular degeneration (AMD)?Open source
- 17World Health Organization · 2024Guideline on management of pneumonia and diarrhoea in children up to 10 years of ageOpen source
- 18Cochrane Database of Systematic Reviews · 2023Is zinc supplementation effective for preventing death and disease, and for promoting growth, in children aged 6 months to 12 years and does it cause unwanted effects?Open source
- 19Cochrane Database of Systematic Reviews · 2016Oral zinc supplementation for treating diarrhoea in childrenOpen source
- 20Royal Society of ChemistryZinc - Element information, properties and uses | Periodic TableOpen source
- 21Cochrane Database of Systematic Reviews · 2021Zinc supplementation for improving pregnancy and infant outcomeOpen source