Zinc - Everything You Need To Know

by Carly Neubert, BA, NC , Published October 21, 2020 | Updated October 01, 2026

What do you think about zinc?

Do you want to boost your cellular metabolism, immune function, wound healing, as well as support daily cellular function?

Zinc supplements just might be the perfect addition to your routine. Zinc comes in a few over-the-counter forms: zinc oxide, zinc picolinate, zinc glycinate or bisglycinate, and zinc lozenges. All of these zinc supplements have some pretty incredible health benefits. To learn more about what exactly zinc is, how it can help your body, what it does for you sexually, overcoming zinc deficiency, as well as general information about appropriate supplement usage, keep on reading. This all-in-one zinc source has got you covered!

What actually is Zinc, and what can it do for your body?

Zinc is a naturally occurring mineral that can be found throughout your body. Your body doesn’t make zinc, so you must get it in your diet or through supplements. If you aren’t eating enough protein and green vegetables, you are likely not getting adequate amounts of zinc. More info on zinc deficiency is contained below.

Zinc is a vital mineral. It plays an important role in cell function, including protein synthesis, DNA synthesis, and cell division. It is important for healing skin wounds, from scratches to surgical incisions. Plus, zinc maintains your body’s metabolic structures; it is responsible for the operations of approximately 100 enzymes!

Without zinc, over 100 enzymes within your body cannot be activated and perform their essential roles. Moreover, zinc contributes to your body’s overall immune system, helping your immune cells to fight off invasive bacteria and viruses. Clearly, zinc has a variety of applications within your body, thus, it is crucial to your overall health.

What does zinc do for you sexually?

Zinc is critical for producing testosterone in both men and women. Several studies have been executed using zinc as a treatment for erectile dysfunction. Erectile dysfunction (ED) is a relatively common condition in the U.S. (affecting more than 30 million men), which results in the difficulty of the penis becoming or staying erect during sex. According to an article medically reviewed by health psychologist Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, zinc is vital to the development and function of male sex organs.

In fact, zinc-deficient males have been observed to have less-developed testes in addition to lower sperm count. Zinc may be the key to male sexual performance and sexual competency in males.

A study published in the Journal of Human Reproductive Sciences found a correlation between zinc and the sexual capabilities of rats. Based on the results, it appeared that “Zinc therapy improves sexual competence of male rats.”

An additional recent study identified the impacts of zinc in combination with folic acid and the herb golden root. It determined that zinc supplements were able to improve male ejaculatory control.

Lastly, zinc supplements have been identified as a possible treatment for ED in those with kidney disease.

Altogether, zinc’s improvement of ED is due to the fact that zinc supports the production of key sex hormones, such as prolactin and testosterone. It is also the main component of prostatic fluid. All of these factors are crucial to male sexual performance.

What is zinc deficiency?

According to Oregon State University, dietary zinc deficiency is quite common. It affects an estimated 2 billion people in the world. Do you like to smell and taste your food? Then make sure your zinc levels are optimal. Other signs of zinc deficiency include: loss of appetite, weak immune system/frequent infections, diarrhea, weight loss, lethargy, fatigue, and low libido.

On the other hand, severe zinc deficiency is rare. Severe zinc deficiency is inherited by a condition called acrodermatitis enteropathica. It can also be acquired, via malabsorption syndromes (think of IBS and Crohns’ disease) and chronic alcoholism. Dietary zinc deficiency most often occurs as a result of decreased consumption of animal byproducts, as well as the increased consumption of diets high in phytates.

This form of zinc deficiency has been associated with immune dysfunction, impaired growth in children, and pregnancy complications. Some additional symptoms of zinc deficiency include: loss of energy, poor appetite, slow healing wounds, long-term respiratory infections, acne, dermatitis, and psoriasis.

What types of zinc supplements are available?

Zinc supplements that are available include zinc oxide, zinc picolinate, zinc glycinate or bisglycinate, and zinc citrate. Zinc oxide is a topical ointment typically used to treat diaper rash and other minor skin irritations. This application is meant for skin only. It should be applied as directed on the product package or as instructed by a doctor. You will also find zinc oxide in sunblock.

Zinc picolinate is the most widely used form of zinc you will find in a supplement. Thorne Zinc picolinate is easily absorbed into the body. It aims to support general wellness, contributes to your body’s overall immune system, promotes healthy connective tissue, and helps maintain healthy eye and reproductive health. Suggested use is 1 capsule, one to two times daily, or as recommended by your healthcare practitioner.

Zinc lozenges are also a method of receiving portions of your body’s well-needed zinc. Recently, studies have demonstrated that taking a zinc lozenge has the capability to decrease the length of a cold by a day. This is due to the fact that most common colds are caused by one thing: the rhinovirus.

Zinc lozenges can stop the rhinovirus from multiplying and taking refuge in your throat and nose. This considered, zinc may be more effective when consumed in the lozenge form, however, it is important to note that it can also come with some side effects, including nausea or a bad taste in the mouth. Consuming excessive amounts of zinc can also lead to copper deficiency, anemia, and damage to the nervous system.

How much zinc is too much?

The respective recommended dietary allowance (RDA) for adult men and women is 11 mg/day and 8 mg/day of zinc. If you are zinc deficient, or have genetic SNPs related to zinc, you may need to take higher doses. If you have been practicing a vegetarian diet, which is known to deplete zinc levels, you may need to take large doses to restore your cellular zinc levels.

The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences) identifies four different intake recommendations:

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

(Source: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/)

The table below is from the National Institutes of Health and can serve as an excellent guide when considering the appropriate amount of supplementary zinc to take.

When should you take zinc?

Zinc supplements are best when taken approximately one hour before or two hours after meals. Nonetheless, if you find that zinc supplements cause stomach irritation, they can be taken with a meal.

What foods contain naturally-occurring zinc?

Ideally, you would consume all of your zinc simply through the foods you eat. According to the National Institutes of Health, red meat and poultry provide the most zinc in the American diet. Other sources include beans, nuts, and certain types of seafood (oysters contain the most zinc per serving than any other food). Below is the full list provided by the National Institutes of Health:

However, many people fail to get adequate zinc through food alone. If you are deficient or looking to support your immune cells, a zinc supplement provides therapeutic doses.

The most reliable method for testing zinc levels is through hair analysis.

Can you take zinc every day?

Zinc is naturally found in foods, so you eat food forms and may take supplemental doses every day. Keep in mind that many multivitamins and mineral supplements contain zinc as part of their daily formula. However, if you are taking more than 5mg per day, you will want to have your zinc levels monitored or at very least, do a zinc taste test about every 4-6 weeks.

How much zinc you need depends on your diet, age, health status, and whether you are already getting zinc from other supplements or food.

For most adults, the recommended daily amount is 11 mg for men and 8 mg for women. The tolerable upper intake level for adults is 40 mg per day from food and supplements combined. This doesn’t necessarily mean that no one should ever take more than 40 mg. Higher amounts may sometimes be recommended for a specific reason, but larger doses are generally best used with guidance from a qualified healthcare practitioner.
It is also important to remember that more is not always better with minerals. Taking high amounts of zinc for extended periods can affect your levels of other nutrients, particularly copper.

What is a zinc taste test?

A zinc taste is an informal, DIY, at home assessment of you zinc status. It is not a true medical test and you should follow up with hair mineral analysis or serum blood testing.

A zinc taste test is a simple taste-acuity test that uses a dilute zinc sulfate solution. It is quick reference for your relative zinc levels but it should not be presented as a reliable diagnostic test for zinc deficiency. Research has found that taste response can vary for reasons other than zinc status, and reviews have concluded that the test is not sufficiently validated to diagnose marginal zinc deficiency. Use this is a starting point for your zinc testing or usage.

How do you do a zinc taste test?

A zinc taste test is a simple way to observe how you perceive the taste of liquid zinc. If you are using BodyBio Liquid Zinc, start by shaking the bottle and adding the recommended serving of 25 drops (1.25 mL) to approximately 2–4 ounces of filtered water. Take a small sip, swish it around your mouth, and pay attention to both the initial flavor and the aftertaste. You do not need to drink the entire glass just to perform the taste test.
The taste can be rated on this seven-point taste scale:

Sweet
Pleasant
No taste
You can taste something, but it isn't unpleasant
So-so
You don't like the taste
Very unpleasant

Around #4 is the optimal target taste response. A sweeter, pleasant, or nearly tasteless response is interpreted as suggesting that you may have a greater need for that mineral, while an increasingly unpleasant taste is interpreted as suggesting that your body may not need as much at that time. The more you taste the ickiness of zinc, the less supplementation you need.

Should you take zinc with copper?

Taking high doses (10 mg and above) of supplemental zinc over time can interfere with copper absorption over time. I recommend that you test both zinc and copper if you are taking 50 mg or more for several weeks.

Can zinc interfere with medications?

Yes, zinc can interfere with many medications. Specifically, it can interact with quinolone and tetracycline antibiotics and penicillamine, while thiazide diuretics can increase zinc loss. For certain antibiotics. I recommend taking zinc supplements 2 hours away from any medications.

Can you take zinc with iron, calcium, or magnesium?

Minerals can compete for absorption, so I recommend taking mineral supplements spread out during the day. If you are taking 25 mg or more of supplemental iron at the same time as zinc, the iron supplement will block the absorption of zinc.

Who is most at risk for zinc deficiency?

Unfortunately, many populations are at risk for zinc deficiency. The most notable are:

Vegetarians
Vegans
Those with IBS or other digestive disorders
Those with chronic infections such as SIBO, Lyme, parasites
Pregnant women
Those with low testosterone (men or women)

Do vegetarians and vegans need more zinc?

Yes, vegetarians and vegans often need to supplement zinc because they are lacking zinc in their diets. Plant foods can contain zinc, but phytates in foods such as whole grains and legumes can reduce zinc bioavailability.

Can pregnant or breastfeeding women take zinc?

Zinc requirements increase during pregnancy and lactation. NIH lists an RDA of 11 mg/day during pregnancy and 12 mg/day during lactation for adults, while the adult upper limit remains 40 mg/day unless medically supervised.

What are the side effects of taking too much zinc?

Common side effects of excessive zinc include nausea, vomiting, stomach upset, headaches, dizziness and loss of appetite. Excessive long-term intake can also contribute to copper deficiency and impaired immune function.

How long does it take for zinc supplements to work?

It depends on your zinc levels and goals. Someone correcting an actual deficiency is different from someone taking zinc simply to help meet nutritional needs. I recommend starting with a zinc blood test, hair analysis, or taste test to record a baseline before supplementing.

For more information about a home test for measuring your zinc levels, set up a consultation with Carly Neubert, BA, NC. Happy zinc-ing!

Carly Neubert BA, NC

For additional recipes, biohacking tips and lifestyle hacks -- check out my other blog on my coaching site www.cleancoachcarly.com! I post weekly about nutrition and lifestyle topics, all backed by science. Happy Reading!

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