Education Lab
Zinc & Immunity
Zinc is essential for hundreds of enzymes and is a cornerstone of immune defence. Learn how to choose the right form and avoid deficiency.
Zinc's role in the body
Zinc supports innate and adaptive immunity, wound healing and cellular metabolism. It also plays a role in taste and smell.
The immune system relies on zinc to develop white blood cells, coordinate inflammatory responses and fight pathogens. Zinc also supports skin integrity and mucosal barriers. Even marginal zinc deficiency can impair immune function and slow recovery from illness.
Bioavailability matters
Different zinc salts have different absorption rates. Zinc picolinate and zinc citrate are among the best absorbed oral forms. Zinc oxide is poorly absorbed and may simply pass through the gastrointestinal tract. Chelated forms (like bisglycinate) can improve tolerability. Be cautious of extremely high doses, which can interfere with copper absorption and cause nausea.
When to supplement
Zinc status can be compromised by poor diet, chronic stress or intense exercise. Supplementation may be helpful during cold seasons, after intense training or when fighting an infection. Typical maintenance doses range from 15–30 mg of elemental zinc. Always consider the entire diet and potential interactions with medication.
Consequences of deficiency and excess
Too little zinc can result in impaired immunity, slow wound healing and skin issues. Too much zinc, particularly in synthetic lozenges or high‑dose supplements, can cause nausea, copper deficiency and a metallic taste in the mouth. Balance is key.
Key takeaways
- Zinc is critical for immune function, wound healing and metabolism.
- Choose highly bioavailable forms like picolinate, citrate or bisglycinate.
- Avoid excessive doses; too much zinc can cause side effects and nutrient imbalances.
- Deficiency can lead to impaired immunity and skin problems.