When we think about nutrients for the immune system, vitamin C and vitamin D tend to steal the spotlight. But there’s another essential mineral that deserves just as much attention: zinc.
Needed in relatively small amounts, zinc is involved in numerous processes throughout the body. It contributes to the normal function of the immune system, helps protect cells from oxidative stress and plays a role in maintaining healthy skin, hair, nails, bones and vision.
Unlike some nutrients, our bodies don’t have a specialised system for storing large quantities of zinc, which means getting enough regularly through a balanced diet is important.
Why Is Zinc Important for the Immune System?
One of zinc’s best-known roles is its contribution to the normal function of the immune system. Our immune defences rely on a complex network of cells and processes, and zinc is required for many of these to function normally.
Zinc also contributes to the protection of cells from oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and the body’s antioxidant defences.
This makes adequate zinc intake important throughout the year, rather than something to think about only when winter arrives.
What About Zinc for Colds?
Search online for zinc for colds and you’ll find plenty of discussion about taking zinc at the first sign of a sniffle. Research has investigated whether zinc preparations can influence the duration of common cold symptoms, with some studies suggesting certain zinc products may have an effect when taken early. However, results vary depending on the type of zinc, dose and how it is taken.
Importantly, food supplements shouldn’t be promoted as preventing, treating or curing a cold. A better reason to make sure you're consuming enough zinc is its established role in supporting the normal function of the immune system.
In other words, zinc isn't something you necessarily need to save for the moment everyone in the office starts sneezing. It's an essential nutrient your body needs as part of everyday nutrition.
Are You Getting Enough Zinc?
In the UK, the recommended daily intake of zinc varies according to age and sex. Most people should be able to obtain sufficient zinc by eating a varied, balanced diet.
However, what you eat can affect how easily zinc is absorbed. Zinc from animal foods tends to be readily available, whereas plant foods can contain compounds called phytates that reduce zinc absorption.
This doesn't mean people following plant-based diets can't get enough zinc, but it makes eating a varied range of zinc-containing foods particularly important.
Natural Sources of Zinc
If you're looking for natural sources of zinc, there are plenty of everyday foods to choose from. Some particularly useful sources include meat, shellfish, dairy products, eggs, nuts, seeds, beans and wholegrains. Oysters are famously high in zinc, although they're probably not going to become everyone's new Tuesday afternoon snack.
Pumpkin seeds make an especially easy addition to your diet. Sprinkle them over porridge, yoghurt or salads, or simply eat a small handful as a snack. Beans and chickpeas can be added to soups, curries and salads, while wholegrain cereals can contribute towards daily intake too.
The best approach is variety rather than relying heavily on one particular food.
Zinc Does More Than Support Immunity
Although immune support gets much of the attention, the benefits of zinc extend considerably further. Zinc contributes to normal cognitive function and normal fertility and reproduction. It also contributes to the maintenance of normal skin, hair, nails, bones and vision.
It's involved in normal carbohydrate metabolism, normal acid-base metabolism and normal DNA synthesis, while also contributing to normal protein synthesis.
This broad range of functions demonstrates why zinc shouldn't simply be viewed as a seasonal "winter nutrient". Your body requires it throughout the year.
Zinc and Healthy Skin, Hair and Nails
Zinc is also frequently found in supplements designed for beauty and skin support - and there's good reason for this.
Zinc contributes to the maintenance of normal skin, hair and nails. Alongside a nutritious diet, adequate zinc intake therefore forms part of supporting these tissues from within.
However, taking more isn't necessarily better. If you're already consuming sufficient zinc, increasingly large quantities won't automatically give you stronger nails or shinier hair.
Should You Take a Zinc Supplement?
For many people, a varied diet will provide enough zinc. However, a zinc supplement can offer a convenient way to complement dietary intake where required.
If you're comparing zinc supplement benefits, check the label to see how much elemental zinc the product actually provides and what percentage of the Nutrient Reference Value (NRV) that represents.
It's also worth checking other supplements you're already taking. Zinc is frequently included in multivitamins and mineral formulas, so combining several different products could result in you consuming considerably more than you realise.
More isn't always better with vitamins and minerals, and consistently taking high doses of zinc can interfere with the absorption of other nutrients, including copper.
Supporting Your Immune System This Autumn and Winter
Zinc can be part of your approach to supporting normal immunity, but no single nutrient works in isolation. As we move into the colder months, concentrate on the bigger picture: eat a varied diet containing plenty of fruit and vegetables, stay physically active, and make time for rest and recovery.
Vitamin C, vitamin D, selenium and zinc all contribute to the normal function of the immune system, making a balanced intake of nutrients far more important than focusing on one supposed "super nutrient".
Zinc: Small Mineral, Important Role
Zinc might be needed only in small quantities, but its contribution to everyday health is surprisingly extensive. From supporting normal immunity and protecting cells from oxidative stress to maintaining normal skin, hair, nails, bones and vision, there are plenty of reasons to make sure your diet contains adequate zinc.
And rather than waiting until you feel a cold coming on, think of zinc as part of your everyday nutritional foundations. A varied diet rich in natural sources of zinc, complemented by a suitable zinc supplement where necessary, can help ensure your body receives this essential mineral throughout the year.
Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
