Zinc: Benefits, How Much You Need, Best Foods and Best Form (UK)

What is zinc good for? Zinc benefits explained

Zinc is a trace mineral: you need only a few milligrams a day. The NHS says it helps make new cells and enzymes, process the carbohydrate, fat and protein in food, and heal wounds.

The main authorised health claims for zinc in Great Britain, worded as they appear on the government register:

• Zinc contributes to the normal function of the immune system.
• Zinc contributes to the maintenance of normal skin.
• Zinc contributes to the maintenance of normal hair.
• Zinc contributes to the maintenance of normal nails.
• Zinc contributes to the maintenance of normal bones.
• Zinc contributes to the maintenance of normal vision.
• Zinc contributes to normal cognitive function.
• Zinc contributes to normal fertility and reproduction.
• Zinc contributes to the maintenance of normal testosterone levels in the blood.
• Zinc contributes to the protection of cells from oxidative stress.

Other authorised claims cover DNA and protein synthesis, cell division, and the metabolism of carbohydrates, fatty acids and vitamin A. Notice the word “normal”: getting enough keeps these systems working as they should, but extra zinc on top of an adequate diet won’t supercharge them. For how zinc compares with magnesium, see magnesium vs zinc.

Is zinc healthy? Yes, in the right amount. The NHS says most people can get all the zinc they need from food. The risks come from the other direction: long-term high-dose supplements, which reduce how much copper you absorb (see zinc side effects).

How much zinc do you need a day?

The NHS says you should be able to get all the zinc you need from your daily diet. Men need a little more than women, but for most people a varied diet covers it.

iPregnancy and children: needs rise in pregnancy and during growth. Speak to your GP or midwife before taking any supplement while pregnant, and don’t give children adult zinc supplements unless a doctor or pharmacist advises it.

Best food sources of zinc (UK portions)

The NHS lists meat, shellfish, dairy foods such as cheese, bread, and cereal products such as wheatgerm. Here’s the zinc in typical portions, from the UK government’s food composition data (CoFID):

Red meat and shellfish lead, and dark chicken meat has nearly three times the zinc of breast. The NHS 25mg ceiling is about supplements, so it doesn’t apply to an occasional plate of oysters.

Zinc from plant foods is less well absorbed. If you eat little or no meat, include beans, lentils, tempeh, seeds, nuts, wholegrains and oats every day. Many of the same foods appear in our guides to iron-rich foods and gut health.

Who may be low in zinc?

• Vegans and vegetarians. A 2013 meta-analysis of 26 studies found lower zinc intakes and lower blood zinc in people on vegetarian diets, with a bigger gap in vegans and in women.
• Older adults. A 2025 review points to smaller diets, poorer absorption and medicines that interact with zinc.
• Heavy drinkers. Zinc deficiency is one of the shortfalls seen with long-term heavy drinking.
• People with conditions that affect absorption from the gut, or with chronic kidney disease, and people on certain long-term medicines, such as penicillamine or some diuretics.

Signs of zinc deficiency: a classic review describes rough skin, poor appetite, slow wound healing, changes in taste, poor night vision and low energy, with rashes, hair loss, diarrhoea and frequent infections in severe cases. These signs have many other causes, including low iron or B12 (see iron deficiency symptoms and B12 deficiency symptoms), so see a GP rather than self-treating with high doses.

Zinc supplements: who might need one?

Most people in the UK don’t need a zinc supplement. The NHS says you should be able to get all the zinc you need from your diet. A supplement makes sense mainly when your diet or health makes a shortfall more likely, or when a GP finds you are low.

Choosing a zinc supplement in the UK

• Dose: keep the total from all supplements at 25mg a day or less. A product giving 100% NRV provides 10mg.
• Add it all up: multivitamins, “immune” sachets, hair and skin blends and cold lozenges often contain zinc too. See how to choose a multivitamin.
• Form: gluconate, citrate or bisglycinate rather than oxide (see best form of zinc).
• Medicines: check the interactions below if you take antibiotics, penicillamine, iron or alendronate.
• Hair and skin goals: zinc only helps if you were low. For other options, see best supplements for hair growth and do collagen supplements work?

Zinc claims vs the evidence

Does zinc help colds?

• Prevention: probably not. The 2024 Cochrane review (34 trials, 8,526 people) found zinc may make little or no difference to your chances of catching a cold.
• Shorter colds: maybe. The same review found zinc may shorten a cold once it has started, though studies varied widely. A 2021 meta-analysis in adults found symptoms cleared about 2 days sooner on average with zinc lozenges or nasal zinc, but rated that evidence very low certainty.
• High doses. A 2017 meta-analysis of seven lozenge trials found colds were about a third shorter, but every trial included used more than 75mg of zinc a day: at least three times the NHS supplement ceiling. That makes it a short-term option at most, so check with a pharmacist first.
• Side effects. Nausea, a bad taste and mouth irritation were more likely with zinc in both reviews.

Zinc acetate lozenges: are they better?

Zinc acetate is one of the two forms used in most cold lozenge trials; the other is zinc gluconate. In the 2017 meta-analysis of seven lozenge trials, colds were 40% shorter in the three acetate trials and 28% shorter in the four gluconate trials, but the difference between the two was not statistically significant. The author concluded that properly made gluconate lozenges may work as well as acetate, and found no sign that more than 100mg of zinc a day worked any better.

Things to know before you buy:

• These were lozenge trials. The results don’t tell you much about swallowing a zinc acetate tablet.
• Short term only. The trial doses were well above the NHS 25mg ceiling, so treat lozenges as a few days at the start of a cold, not a daily habit, and check with a pharmacist first if you take other medicines or are pregnant.
• Side effects. The 2024 Cochrane review found non-serious side effects, such as a bad taste and nausea, were probably more common when zinc was used to treat a cold.

Our honest take: zinc lozenges might shorten a cold a little for some people, at the cost of side effects, and won’t stop you catching one. Rest, fluids and time still do the heavy lifting. See cold or flu: how to tell the difference, vitamin C and colds and what actually supports your immune system.

Zinc for skin and acne

Zinc contributes to the maintenance of normal skin, and rough skin and slow wound healing are recognised signs of deficiency.

For acne, a 2020 meta-analysis found people with acne tended to have lower blood zinc, and that zinc treatment reduced the number of inflamed spots, alone or alongside other treatments. The NHS says a pharmacist can recommend acne treatments, including tablet supplements such as zinc, as well as skin treatments such as benzoyl peroxide. Prescription treatments from a GP are stronger and can be very effective for more severe acne, so see a GP if spots are severe, scarring or getting you down. Stress can make acne flare too: see stress acne.

Zinc for hair growth and hair loss

Zinc contributes to the maintenance of normal hair, and hair loss is a sign of severe zinc deficiency. That’s where the “zinc for hair growth” idea comes from.

The evidence for extra zinc if you aren’t low is thin. A 2019 dermatology review called the role of vitamins and minerals, zinc included, in hair loss “not entirely clear” and said large placebo-controlled trials are needed. A 2025 meta-analysis found lower blood zinc in people with alopecia areata (patchy hair loss), which shows a link, not that supplements regrow hair.

iThe NHS lists stress and iron deficiency among the common causes of hair loss, so start there. See stress hair loss, and ask a GP about blood tests rather than stacking hair supplements.

Does zinc increase testosterone?

Only if you’re low in zinc to begin with. Two authorised claims apply: zinc contributes to the maintenance of normal testosterone levels in the blood, and zinc contributes to normal fertility and reproduction. A shortfall can lower testosterone. But in men who already get enough zinc, extra zinc hasn’t been shown to push testosterone higher.

What the studies show:

• When zinc is low, testosterone can fall, and recover. In a small 1996 US study, four young men put on a low-zinc diet for 20 weeks saw their testosterone drop sharply. Nine older men who were marginally low in zinc had higher testosterone after 3 to 6 months of zinc supplements. These are very small numbers.
• When zinc is already adequate, no change. In a 2009 study of 14 regularly exercising men with an adequate zinc intake, a zinc and magnesium (ZMA) supplement raised blood zinc but made no significant difference to total or free testosterone.
• Reviews agree it depends on your starting point. A 2023 systematic review (8 human and 30 animal studies) concluded zinc deficiency lowers testosterone and that the effect of supplements varies with a person’s starting zinc and testosterone levels. A 2024 systematic review of 52 studies of “testosterone boosters” found most, including zinc and magnesium products, failed to raise total testosterone.

So a zinc tablet is not a testosterone booster. If you might be low (see who may be low in zinc), food first, and keep any supplement within the NHS 25mg a day ceiling. More on ZMA in magnesium vs zinc, and on another popular men’s supplement in ashwagandha for men: testosterone, sperm and libido.

For the supplements that are worth a look in midlife, see supplements for men over 40.

Best form of zinc: gluconate, citrate, picolinate, bisglycinate or oxide?

A 2024 review, written by scientists working for a supplement maker, concluded glycinate and gluconate are absorbed better than other forms. Our reading: skip zinc oxide, and choose gluconate, citrate or bisglycinate. The dose matters far more than the small differences between those three.

Best time to take zinc, and what not to take it with

There’s no magic time of day. Take it with food if it upsets your stomach, since nausea is a common side effect. Keep it apart from:

• Iron tablets. The BNF notes iron and zinc reduce each other’s effect, so take them at different times of day. See iron-rich foods.
• Calcium supplements, which reduce zinc absorption. See magnesium and calcium on spacing minerals.

iThis isn’t a full list, so ask a pharmacist before starting zinc if you take any prescribed medicine. For other supplements, see the best time to take vitamin D.

Zinc side effects, and how much is too much?

Nausea is one of the side effects seen more often with zinc in trials, so take it with food if it upsets your stomach. The bigger risk is taking too much for too long. The NHS says not to take more than 25mg of zinc supplements a day unless a doctor advises it.

• Copper deficiency. High doses of zinc reduce how much copper you absorb, which the NHS warns can lead to anaemia and weaker bones. See zinc and copper below.
• Stomach upset. Nausea, vomiting, stomach cramps and a bad taste are among the side effects reported in zinc trials.
• Loss of smell. Linked with zinc nasal gels and sprays, and listed as a possible side effect in the Cochrane review (see zinc for colds).
• Hidden doses. A multivitamin, an “immune” sachet and cold lozenges can easily add up to more than 25mg a day.

Zinc and copper: why they go together

Taking high doses of zinc for a long time can leave you short of copper. The NHS says high doses of zinc reduce the amount of copper the body can absorb, which can lead to anaemia and weakening of the bones. In rare cases, copper deficiency from too much zinc also damages the nerves in the spinal cord, causing numbness, tingling and balance problems that can look like B12 deficiency.

Should you take a zinc and copper supplement?

Some higher-dose zinc products add a little copper. The best-known example is the formula from the US AREDS eye-disease trial, which gave people with eye disease 80mg of zinc together with 2mg of copper as part of a clinical trial. Adding copper doesn’t make a high zinc dose fine for everyday use: the NHS 25mg zinc ceiling still applies unless a doctor advises more.

For most people, a varied diet covers both minerals and no supplement is needed. If you take zinc, add up every source (multivitamin, immune sachets, lozenges) and keep the total within 25mg a day. If you’ve taken high-dose zinc for months and feel unusually tired, breathless, numb or tingly, see a GP and mention the zinc.

Does Evopure sell zinc?

No. Evopure doesn’t make a zinc supplement, and most people don’t need one. Vitamin D is the one the NHS does suggest for everyone in a UK winter: between October and early March we don’t make enough from sunlight, so everyone should consider a daily 10 microgram supplement in autumn and winter. See vitamin D in winter and winter wellness.

If you already use CBD oil, our Evolabs Mint CBD Oil with vitamin D3 adds 10 micrograms (400 IU, 200% NRV) of vegan, algae-based vitamin D3 per half pipette to its CBD, the same as the NHS daily amount. Vitamin D contributes to the normal function of the immune system. It doesn’t contain zinc, the CBD itself has no authorised health claims, and we don’t claim it supports your immunity. Read why we added algae-based D3.

The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.

Our Magnesium Glycinate Sleep Complex is a caffeine-free evening drink with magnesium bisglycinate and citrate. Magnesium contributes to a reduction of tiredness and fatigue and to normal muscle function. It contains no zinc, so it won’t add to your zinc total.

Our Reishi Mushroom Adaptogenic Complex is a reishi hot chocolate made with cacao and maca. It isn’t a zinc supplement, reishi has no authorised health claims, and it contains a little natural caffeine from the cacao.

Our products are for adults (18+) only. We don’t recommend our products during pregnancy or breastfeeding.

Related guides

• See how zinc compares with vitamin D, B12 and creatine in our guide to supplements for men over 40.
• How to stop coughing at night.
• The NHS lists low zinc among the possible causes of mouth ulcers.
• Wondering whether zinc or biotin will fix weak nails? See what actually helps brittle nails.
• What actually helps a sore throat.
• How to choose a multivitamin and avoid doubling up.
• Iron and zinc can affect each other, so space them apart. See iron tablets and other supplements.
• Does elderberry help colds? The evidence and who should avoid it.
• Zinc is often sold alongside echinacea; see echinacea side effects and evidence.
• The benefits of pumpkin seeds, one of the best plant sources of zinc.
• Shilajit benefits: the evidence for men’s fertility claims.
• Why is my hair falling out? for the causes worth ruling out first.
• For the trend in CBD cuticle oils and nail serums, see what the research says on CBD for nails.
• Best supplements for hair growth, ranked by evidence.
• If you take a zinc and magnesium capsule, add up your zinc from every product; our Myprotein magnesium and ZMA guide shows how much one capsule contains.
• Pumpkin seeds, cashews and wholegrains are also among the top magnesium-rich foods.
• Zinc contributes to the maintenance of normal skin, but most dry skin comes from weather and washing: see what causes dry skin and what helps.
• Taking magnesium too? Morning zinc and evening magnesium is an easy split: see the best time to take magnesium.
• For midlife symptoms men often blame on hormones, see our guide to the male menopause.

• For a zinc and magnesium capsule label worked through, see Myvitamins zinc and magnesium.

• For a magnesium and zinc capsule label worked through, see Bettervits magnesium with zinc and D3.

• Taking zinc alongside a multivitamin? Our guide to taking too many vitamins shows how doses add up.