Zinc is an essential trace mineral that plays a crucial role in various bodily functions. It is required for the activity of over 100 different enzymes and is vital for processes such as DNA synthesis, cell division, and protein synthesis¹. Additionally, zinc is important for immune function, wound healing, and the senses of taste and smell².

Zinc is found in a variety of foods, including red meat, poultry, beans, nuts, and whole grains. Despite being available in plant foods, the zinc in animal products is more easily absorbed by the body³.

Regarding supplementation, zinc is often included in multivitamins and can also be found in forms such as zinc gluconate, zinc sulfate, or zinc acetate. It's commonly used in cold remedies, such as lozenges³.

Adequate zinc intake is essential to prevent a deficiency, which can lead to issues like impaired immune function, hair loss, and delayed wound healing². However, excessive intake can cause adverse effects like nausea, vomiting, and can interfere with the absorption of other minerals like copper¹³.

The Recommended Dietary Allowance (RDA) for zinc varies by age and gender, but for adults, it is 11 mg per day for men and 8 mg for women². Pregnant and lactating women require slightly higher amounts². The upper intake level for adults is set at 40 mg per day².

Footnotes

1. Mayo Clinic: Zinc ↩ ↩²

2. Harvard T.H. Chan School of Public Health: Zinc ↩ ↩² ↩³ ↩⁴ ↩⁵

3. MedlinePlus: Zinc ↩ ↩² ↩³