Zinc is a nutrient that’s involved in immune function, wound healing, and DNA synthesis. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 11mg for adult men, 8mg for adult women per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Meat and shellfish, especially oysters
- Beans and legumes
- Nuts and seeds
- Dairy products
Worth knowing
Zinc from plant sources is absorbed less efficiently than from animal sources, which is worth factoring in for plant-based diets.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
