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Zinc

Zinc

What is zinc?

Zinc is a trace mineral that forms part of various enzymes involved in regulating gene expression and protein structure.1,2 More than 85% of total body zinc is found in skeletal muscle and bone.1

Zinc plays important roles in:2

  • Cell growth
  • Immunity
  • Wound healing
  • Childhood and adolescent growth and development
  • Pregnancy and lactation

Recommended dietary intake of zinc1

Age groupZinc (mg/day)
1–3 years3
4–8 years4
9–13 years6
14–18 years13 (boys);
7 (girls)
19–70 years14
>70 years8
Pregnancy11
Lactation12

NOTE: The tolerable upper intake level is the maximum daily intake unlikely to cause harmful effects on health. The tolerable upper intake level for zinc is 40 mg daily for all males and females ages 19+ years.

Sources of zinc2

Zinc is present in both animal-based food sources including:

  • Beef
  • Pork
  • Poultry
  • Shelfish

Plant-based food sources of zinc may contain phytates that can bind to and lower the absorption of zinc. These include:

  • Legumes
  • Nuts
  • Seeds
  • Whole grains

You may also supplement dietary zinc with oral nutritional supplements or fortified cereals.

Signs and consequences of zinc deficiency2

Decreased immunity, delayed wound healing

Loss of taste or smell

Hair loss

Poor appetite

Zinc deficiency is rare. People who are at risk of zinc deficiency include those experiencing:

  • Inflammatory bowel, chronic liver or kidney disease
  • Excessive or prolonged diarrhea
  • Burns
  • Sepsis
  • Pregnant women, due to increased needs for the fetus
  • Vegetarians and vegans, because of lower absorption of Zinc from plant sources
  • People with digestive disorders such as inflammatory bowel diseases or who have undergone gastrointestinal surgery
  • Those with chronic liver or kidney disease
Tags:
IMMUNITY
NUTRITION ACADEMY

Food for Special Medical Purposes. Use only under medical supervision.

References: 1. National Health and Medical Research Council, Australian Government Department of Health Ageing, New Zealand Ministry of Health, Nutrient Reference Values for Australia and New Zealand. Canberra: National Health and Medical Research Council. (2006). 2. Harvard School of Public Health. The Nutrition Source – Zinc. Available at: https://www.hsph.harvard.edu/nutritionsource/zinc/. Accessed: September 2023.

ANZ.2023.42467.ALL -AND -PND.1 (v1.1)

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