Zinc
Helps immunity, wound healing, growth, and sense of taste.
Why it matters
Zinc supports immune function, wound healing, DNA and protein synthesis, growth, and your sense of taste and smell.
- Supports immune function and wound healing.
- Helps with growth and protein synthesis.
- Supports taste and smell.
If intake is too low
Low zinc can affect immunity, skin healing, hair, appetite, and taste. Deficiency is more likely when diets are low in animal foods or absorption is impaired.
- Poor wound healing or more infections.
- Hair loss, skin changes, or loss of appetite.
- Reduced sense of taste or smell.
If intake is too high
Too much zinc can cause nausea and interfere with copper status. Long-term excess can suppress immunity and lower HDL cholesterol.
- Nausea, vomiting, or stomach pain.
- Copper deficiency with prolonged high intake.
- Lower HDL cholesterol and immune disruption at high chronic intakes.
Adult upper limit: 40 mg/day
The upper limit exists because long-term excess zinc can create nutrient imbalance, especially with copper.
Common food sources
Zinc is richest in oysters and meats, but beans, nuts, and fortified foods contribute too.
- Oysters and other shellfish
- Red meat, poultry, and dairy foods
- Beans, nuts, seeds, and fortified cereals
Who may need closer attention
Lower intake or absorption is more likely when animal foods are limited or the digestive tract is not absorbing well.
- Vegetarians and vegans
- People with malabsorption disorders or GI surgery
- Pregnant or breastfeeding people with high needs and low intake
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You use zinc lozenges, immune blends, or multiple multivitamin-type products. Zinc can add up faster than expected and quietly push copper low.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Zinc often appears in cold-season formulas, lozenges, and multis.
- More zinc is not always better, especially if copper is not considered.
- Check the total across lozenges plus a multivitamin before assuming the dose is modest.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.