Fall is when a lot of us start paying attention to our immune system again, and zinc comes up quickly. It is a trace mineral your immune cells need to grow and do their work. Your body can't make it, so it has to come from food or a supplement.
So how does zinc support immune system function? It helps immune cells develop and send signals to each other. It matters most when your levels are low.
What Does Zinc Do for the Body?
Zinc is found in cells all through your body. According to the NIH, it helps your immune system fight off bacteria and viruses. Your body also uses it to:
- make DNA and proteins
- heal wounds
- keep your sense of taste working
On the immune side, zinc plays a part in first-response cells like neutrophils, natural killer cells and macrophages. It is also involved in T cells, which learn to recognize specific threats. Cytokines, the signals immune cells use to talk to each other, depend on it too.
What the Research Shows
Most of the human studies look at older adults or at people who were low on zinc to begin with. That is where the results look strongest.
One review of zinc and immune function covers two small trials in adults aged 56 to 87 who took zinc daily for six to twelve months. The people taking zinc had lower markers of inflammation than the people who didn't.
These were small studies, so they can't tell us whether extra zinc helps someone who already gets enough.
What Are Signs of Zinc Deficiency?
The NIH says most people in the US get enough zinc from the food they eat. When zinc does run low, these are some of the signs it lists:
- loss of taste and smell
- slow wound healing, especially in older adults
- hair loss and frequent infections in older children
- loss of appetite
Many of these can have other causes. A blood test through your doctor is the reliable way to know your level.
Some people have a harder time getting enough zinc. That includes people who eat vegetarian or vegan, people with digestive conditions or past stomach surgery, and women who are pregnant or breastfeeding.
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How Much Zinc Do You Need?
The NIH recommends 11 mg a day for adult men and 8 mg for adult women. The upper limit for adults is 40 mg a day from all sources, food included, unless a doctor is managing your dose. Taking too much for a long time can lower your copper levels and cause nausea, headaches or an upset stomach.
Zinc can also change how some antibiotics and other medicines are absorbed. If you take a regular medication, check with your doctor or pharmacist first.
A Simple Way to Add Zinc to Your Day
HI-Z is our liquid chelated zinc citrate. One serving is 5 drops, which gives you 11.42 mg of zinc, well under the 40 mg daily limit. It has three ingredients: zinc citrate, distilled water and citric acid. A 1 fl oz bottle holds about 600 drops, so it lasts around four months.
Everything we make at 3rd Rock Essentials is food-grade. If it isn't safe to eat, we don't put it in or on your body. You can read more about how we choose ingredients in How to Find Non-Toxic Products This Fall.
FAQ
How does zinc support immune system function?
Zinc helps immune cells like neutrophils, natural killer cells and T cells develop and work, and it is part of the signaling between them. Research shows the clearest benefit in people whose zinc levels are low.
What are signs of zinc deficiency?
The NIH lists loss of taste and smell, slow wound healing, hair loss and loss of appetite, among others. These can have other causes, so a blood test is the reliable way to check.
How much zinc should I take daily?
The NIH recommends 11 mg a day for adult men and 8 mg for adult women, with an upper limit of 40 mg a day for adults. Follow your supplement's label and talk to your doctor before taking more.
Sources
- Zinc: Fact Sheet for Consumers, NIH Office of Dietary Supplements. Recommended amounts, upper limit, signs of deficiency, groups at risk and medicine interactions.
- Zinc and immune function review. Covers two randomized trials in older adults taking zinc daily for six and twelve months.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for education and is not medical advice.
