There’s no denying it: Zinc is essential to our health. Not only is it the second most abundant mineral in our bodies,1 but it’s involved in more than 300 different enzyme reactions that support health.
It’s especially crucial to immune function.2 Here’s why.
Immune Support with Zinc
Zinc is not only an essential trace mineral, but also an important antioxidant that helps support the cells of the immune system and immune system balance, which is known as homeostasis.3
A 2021 review of 28 randomized clinical trials featuring 5,446 people found that taking zinc helped support immune system function, particularly the respiratory tract.4 In addition, research shows that low levels of zinc circulating in the body are associated with a weakened immune system and lower immunity.5
Since our body doesn’t produce zinc naturally, we have to get it from food. The richest source are oysters, but other seafood and fish contain zinc, as well as beef. Something to keep in mind: The amount of zinc absorbed from food can be anywhere from 5% to 50% so all of the zinc in these foods is not absorbed.6 That’s one of the reasons why it can be difficult to get enough zinc through diet alone, especially for the elderly, vegetarians, or vegans.2 To get optimal immune support with zinc, using a dietary supplement daily may make sense.
Best Zinc for Immunity
There are many options when it comes to zinc supplements. A highly bioavailable form of zinc is chelated zinc orotate. When that form of zinc is combined with sustained release technology, the body has more time to absorb the zinc which makes it easier to digest.
An immune booster with zinc may also contain other immune-supporting nutrients, such as vitamin C and elderberry. The optimal daily amount of zinc orotate as a dietary supplement to support immune function is 30 mg.
So, when you think “immunity supplement,” it’s only natural to think of zinc alongside vitamin C as your go-to immunity boosters.
References
- Jin D, Wei X, He Y, et al. The nutritional roles of zinc for immune system and COVID-19 patients. Frontiers in Nutrition. 2024;11. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1385591/full
- Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function. Nutrients. 2017;9(12):1286. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
- Weyh C, Kruger K, Peeling P, Castell L. The role of minerals in the optimal functioning of the immune system. Nutrients. 2022;14(3):644. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8840645/
- Hunter J, Arentz S, Goldenberg J, et al. Zinc for the prevention and treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomized controlled trials. BMJ Open. 2021;11(11). https://pubmed.ncbi.nlm.nih.gov/34728441/
- Hussain Z, Jiang W, Wang X, et al. Mechanistic impact of zinc deficiency in human development. Frontiers in Nutrition. 2022;9. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.717064/full
- National Institutes of Health Office of Dietary Supplements. Zinc fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#en57
