Zinc
Zn · last AI check: 2026-07-19
In short
A trace element needed for immunity and wound healing. Better absorbed from animal products.
What it does in the body
The sentences below are officially authorised EU health claims.
Zinc contributes to the normal function of the immune system EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 291, 1757 · EFSA opinion: 2009;7(9):1229
Condition of use on a product: The product is at least a source of Zinc.
Zinc contributes to the maintenance of normal skin EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 293 · EFSA opinion: 2010;8(10):1819
Condition of use on a product: The product is at least a source of Zinc.
Zinc contributes to the maintenance of normal hair EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 412 · EFSA opinion: 2010;8(10):1819
Condition of use on a product: The product is at least a source of Zinc.
Zinc contributes to the maintenance of normal nails EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 412 · EFSA opinion: 2010;8(10):1819
Condition of use on a product: The product is at least a source of Zinc.
How much you need
| Country / organisation | Group | Value | Type |
|---|---|---|---|
| FAO | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| NASEM (US/CA) | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Philippines | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. | |
| India | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| United Kingdom | adult men | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. |
Reference values from different countries are not directly comparable — they differ in definition and age group. How to read reference values →
Every value states its source — click it to see the document, location and link.Data and content are prepared and cross-checked against source documents by several independent AI models. They have not been audited by a human editor.Before citing a value, check it in the source document — verification is automated (AI), not editorial.
Worth knowing
Zinc takes part in the work of hundreds of enzymes and in cell division, which is why its deficiency shows up fastest in tissues that renew quickly — skin, mucous membranes, the immune system.
Like iron, zinc from plant foods is less well absorbed than from meat — phytates present in grains and legumes limit its absorption. Soaking and sprouting seeds partly counteracts this.
Where to find it
red meat · seafood (especially oysters) · pumpkin seeds · legumes · wholegrain products
This material is for information and education. It does not replace advice from a doctor or dietitian. For health matters, consult a qualified medical professional.