Zinc: What Is It and Where Can You Get It?

Learn about zinc’s health benefits, its role in the body, top zinc-rich foods, and the best supplements to support your wellbeing. 

Content Outline

• What is zinc? 
• What is the function of zinc in the human body?  
• Zinc: Which is the active form? 
• Zinc-rich foods  
• Zinc recipe: Beef and shrimp stir-fry
• Zinc supplements
  • Which is the best zinc supplement?
• Why buy food-born vitamins?

What is zinc?

Zinc is an essential mineral found in many plant and animal foods. The human body cannot make it, so you must get it from your diet to ensure adequate amounts to support your overall health and wellbeing. Zinc is involved in more than 300 enzymatic processes in the human body1.

Zinc is what is known as a trace element. That means it is present in very small amounts in the body, but it has essential roles. In fact, zinc is classified as one of the most important trace elements and is involved in homeostasis, oxidative stress, and aging2.  Behind iron, it is the second most abundant trace mineral in the body and is present in every single cell3. 

Although zinc is present in many foods, breakfast cereals and snack bars are often fortified with the mineral in an attempt to boost the population's intake.

What is the function of zinc in the human body?  

Zinc plays pivotal roles in supporting the immune system, maintaining skin health, and aiding cellular function, particularly through its role in enzyme reactions. Let’s explore how zinc contributes to various body functions and its importance in general health.

• Immune system support: Zinc is critical for a healthy immune system and supports the development of several immune cells, including B cells, T cells, and macrophages, which are needed to fight infections4. It also acts as an antioxidant5, neutralizing free radicals and protecting the body from oxidative damage which is linked to the development of various chronic diseases.

• Wound healing: Zinc promotes cell growth and repair and supports collagen synthesis, vital for skin health and wound healing after injury6. Adequate zinc levels can speed up recovery from cuts, burns, and other wounds. It’s why you may see zinc plasters available in your local pharmacy.

• Protein synthesis: Zinc is a cofactor for over 300 enzymes and is involved in the structural integrity of thousands of proteins7. Zinc deficiency can lead to various health issues, including impairing protein synthesis, which can result in reduced muscle mass, immune dysfunction, and poor wound healing8.

• Skin health: 23% of people with acne have low zinc levels9 and some research suggests that topical zinc treatments can inhibit the growth of acne-causing bacteria, reduce inflammation, and suppress oil gland activity, improving the appearance of acne-prone skin10. 

• Cognitive function: Zinc is an important component in healthy brain function, including cognitive processes, like learning, memory, and attention. It’s also important for the production of neurotransmitters like acetylcholine. However, deficiency can impair neurological function, contribute to cognitive decline and accelerate aging11. 

Zinc: What is the active form? 

When you consume zinc, it must be converted into zinc ions to be absorbed. These then bind to transport proteins to help them enter intestinal cells, and then ultimately the bloodstream12.

The body maintains zinc balance primarily through intestinal absorption, which depends not just on dietary intake but also on how well your gut absorbs the mineral

Later in the article, we will discuss the different types of zinc that are used in supplements and to fortify foods. 

Zinc-rich foods

Zinc can easily be incorporated into your diet thanks to its natural occurrence in many foods. Rich sources include animal products, legumes and nuts. It’s also not too difficult to reach your Recommended Daily Allowance of zinc by eating a healthy, balanced diet. Men require 11 mg and women need 8 mg daily, although this increases during pregnancy and breastfeeding14.  

Some zinc-rich food sources are shown in the table below:

Zinc recipe: Beef and shrimp stir-fry

This beef and shrimp stir fry is super easy to prepare and versatile. Add in your favourite ingredients to create a dish to your liking. It’s packed with nutrients, including zinc.

Ingredients:

• 200g shrimp, peeled and deveined
• 150g lean beef (e.g., sirloin), thinly sliced
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 tbsp olive oil
• 2 tbsp soy sauce (low-sodium)
• 1 tbsp sesame oil
• 1 garlic clove, minced
• 1 tsp fresh ginger, grated
• 1 tbsp sesame seeds (optional)
• Salt and pepper to taste

Method:

1. Heat the olive oil in a large skillet or wok over medium-high heat.

2. Add the garlic and ginger, sautéing for about 30 seconds until fragrant.

3. Add the beef slices and stir-fry until browned, about 3-4 minutes. Remove from the pan and set aside.

4. In the same pan, add the shrimp and cook for 2-3 minutes on each side until pink and cooked through.

5. Return the beef to the pan along with the bell pepper, broccoli, and carrot. Stir-fry for an additional 4-5 minutes until vegetables are tender-crisp.

6. Drizzle soy sauce and sesame oil over the stir-fry, and toss everything to combine.

7. Season with salt, pepper, and sesame seeds if desired.

8. Serve hot with brown rice or quinoa for an extra zinc boost!

Why not add in some egg noodles for a carbohydrate boost or a cup of cooked brown rice to enhance the zinc content further?

Zinc supplements

While most people will get all the zinc they need from the food they eat, supplements may be necessary for some individuals who struggle to meet their daily zinc requirements. There is also a range of different zinc supplements available, making some more appropriate than others for specific groups.

Some of the groups who may benefit from supplementation are:

• People with immune system weakness: Because zinc is fundamental for a healthy immune system, people who have weakened immunity, perhaps because of age, illness, or certain medical conditions, may find zinc supplementation beneficial.

• Pregnant and breastfeeding women: Zinc is important for fetal development, immunity, and lowering the risk of preterm births. Pregnant and breastfeeding women require a slightly increased amount of zinc, 11 mg per day, but it is crucial not to exceed these levels.

• Vegans and vegetarians: Some research suggests that zinc intake and levels are lower in vegetarians and vegans, so they may benefit from a daily supplement15.

• People with digestive disorders: Conditions like inflammatory bowel disease (IBD) or celiac disease can impair zinc absorption or increase zinc loss, which could lead to deficiency16. Therefore, supplementation in these groups might be considered.

• Older adults: Because zinc absorption reduces with increasing age, older people may be at risk of deficiency. Older adults may benefit from supplementation to maintain skin health, immune function, and cognitive health.

Several types of zinc supplements are available, such as:

• Zinc gluconate: one of the most common forms and is often used in cold remedies.
• Zinc acetate: another common example that’s added to cold lozenges to speed up recovery.
• Zinc picolinate: a form that is potentially better absorbed in the body17.
• Zinc sulfate: can prevent deficiency and even treat acne.
• Zinc citrate: another well-absorbed supplement form18.
• Zinc orotate: a common form of zinc supplement that is bound to orotic acid.

Which zinc supplement is best?

With so many zinc supplements available, choosing the best one can be confusing. Some forms are better absorbed than others, and you may have specific preferences, for example, from where they are sourced, and needs. When choosing the best zinc supplement for you, you should consider the following:

Why buy food-born zinc?

Zinc is a crucial mineral that has many integral roles in immune function, promoting wound healing, and maintaining your overall health. Although it is only required in small amounts, it has a mighty impact. While it can be obtained from a variety of rich food sources, some people may benefit from supplementation, especially if they follow a restricted diet or have certain health conditions. 

Food-based zinc supplements, like those from The Clear Jar, including Food-Born Multivitamin For Men and Women and our Food-Born Multivitamin for Women with Iron, are naturally derived and may offer better bioavailability with a lower risk of side effects. Our range is 100% food-sourced, free from additives, and made to support your health with minimal toxicity.

Explore our full range in our shop.

Written by: Leanne Edermaniger MSc.