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Zinc and your health
7-minute read
Key facts
- Zinc is a mineral that your body needs to function normally.
- You need zinc during pregnancy and childhood to support normal growth.
- Zinc is found in many foods, but is better absorbed from animal-based foods.
- It is safe to supplement with zinc, but it is important to check with a doctor before taking supplements.
What is zinc?
Zinc is a mineral that helps your cells grow and divide. It’s needed for many of your body's normal functions.
Your body can’t make zinc, so you need to get it from the food you eat. It’s mainly stored in your muscle and bone.
Why is zinc important for my health?
Zinc plays an important role in many parts of your body.
Immune system
Your body needs zinc to fight off infection. If you don't have enough zinc, you may have a greater chance of infections. This often effects children and older people.
Wound healing
Zinc supports skin health. If you don't have enough zinc in your diet, it can lead to skin changes. It can also lead to wounds that are very slow to heal.
Pregnancy
Having enough zinc is especially important during pregnancy. Zinc helps your baby to grow and develop properly.
Where does zinc come from?
Zinc is found in many foods. The best sources of zinc are:
- meat and chicken
- seafood — fish and oysters
- dairy foods
- cereals and whole grains
- eggs
- legumes
- nuts and seeds
The amount of zinc your body can absorb (take in) is affected by how much protein is in your diet.
Zinc tends to be better absorbed from animal-based foods than plant-based foods. This means that vegetarians or vegans are more likely to have zinc deficiency.
If your doctor finds that you have low zinc levels, you may need to take a zinc supplement.
Adults can take a 50mg zinc supplement, as guided by your doctor. After 2 months, your doctor will organise for you to have a blood test. If your zinc levels have returned to normal, you should stop taking the supplement.
How much zinc do I need?
Having the right amount of zinc is important. Having too much or too little zinc can lead to health problems.
How much zinc you need depends on your age, sex and stage of life.
| Stage of Life | Recommended dietary intake* of zinc (milligrams per day) |
|---|---|
| 0-6 months | 2 |
| 7-12 months | 3 |
| 1-3 years | 3 |
| 4-8 years | 4 |
| 9-13 years | 6 |
| 14-18 years males | 13 |
| 14-18 years females | 7 |
| Adult males | 14 |
| Adult females | 8 |
| During pregnancy | 10 to 11 |
| While breastfeeding | 11 to 12 |
*Recommended dietary intake (RDI): is the average daily dietary intake level that is needed to meet the nutrient requirements of nearly all (97–98%) healthy individuals in a certain life stage and gender group.
Can I have too little zinc?
Healthy people who don't have enough zinc in their diet may have symptoms including:
- fatigue (tiredness)
- delayed growth
- diarrhoea
- hair loss
- slower wound healing
Some people are more likely to have low zinc levels including:
- after illness or surgery
- high alcohol use
- older than 65 years
- during pregnancy
- long term vegetarian or vegan diet
- medical conditions that effect digestion
Find out more about zinc deficiency.
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Can I have too much zinc?
Having too much zinc can lead to:
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Resources and support
Eat for Health uses the Australian dietary guidelines to provide advice about the amount and types of food you need.
Visit Nutrition Australia for information about healthy eating.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.