How Can Zinc Make Your Immune System Stronger?

Written by Naomi Meza


Posted on October 06 2023

There are many minerals we depend on that we may not be aware of.

Learning about these minerals helps us stay on top of our nutrition by ensuring we receive a well-rounded and truly balanced diet.

With this in mind, let's look at the benefits of zinc for immunity support.

What is Zinc?

Zinc pills

Zinc is a trace mineral falling in the same category as copper, iron and manganese. They are found in the environment and we cannot produce them.

These minerals are needed by your body in modest amounts to maintain normal body functions.


Related Post: How to Optimize Immune Health in 5 Ways


Why Do We Need Zinc?

Adult woman in pink shirt smiling

Our bodies are amazing works of genius.

It takes millions of chemical reactions and coordination to get itself functioning normally every day.

Although some reactions may seem minute, they still play a gigantic part in keeping us in top-notch condition.


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One of these reactions is the function of zinc in the creation of DNA, building muscle, and supporting a healthy immune system.

Zinc also plays a crucial role in healing damaged tissue by helping grow new cells.

How Do You Get Enough Zinc?

Foods with zinc

Our bodies cannot independently produce zinc, so we need to get it from our environment by ingesting it.

We get zinc from foods such as fortified grain, beef, poultry, pork, shellfish, nuts and legumes.

In some places, getting good food rich in zinc can be hard, which is why some people may need to take zinc supplements. 

What most people don't know is that magnesium can help increase the amount of zinc your body can absorb, so taking a magnesium alongside zinc supplements can be helpful too!

Our Magnesium Chloride USP powder is easily absorbed by your body if you're looking for a high quality and bio-available magnesium.


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How Much Zinc Do You Need?

Person holding zinc pills in hand next to glass of water on table

The recommended dietary allowance for adults above the age of 19 is 11mg for men and 8mg for women.

Special groups like pregnant women and those lactating need higher levels of zinc, preferably more than 12mg.


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How Much Zinc Do Children Need?

Group of young children blowing bubbles laughing

Children under the age of three should not take less than 3mg, while those between 4 and 8 years old should take no less than 5mg.

From the age of 9 to 13, 8mg is recommended each day.

Males between 14 years old and 18 years old should take 11mg, while females in the same age group should take 9mg each day.


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What Are the Symptoms of a Zinc Deficiency?

What are the symptoms of a zinc deficiency

Zinc deficiency can be caused by low zinc intake or your body's inability to absorb the crucial mineral.

Zinc is more efficiently absorbed into the body when introduced in small doses.

Signs of zinc deficiency include:

  • Poor Appetite
  • Depressed Mood
  • Diarrhea
  • Hair Loss
  • Delayed Wound Healing
  • Decreased Immunity
  • Loss of taste or smell

What Happens if I Consume too Much Zinc?

It is almost impossible to overdose on zinc unless one is taking supplements.

Too much zinc in your body can cause nausea, vomiting, poor appetite, abdominal pain, headaches, cramping and diarrhea.

Which Foods Are High in Zinc?

Foods high in zinc

The best natural source of zinc is shellfish; this includes crabs, oysters, mussels, clams, and lobsters.

The next bet source is from your tasty stake.

You can get zinc from tasty lamb chops, sizzling T-bone steak, or any cut of bison you can get your hands on.

What Are the Benefits of Taking a Zinc Supplement?

Orange zinc pills

Zinc supplements give our bodies a much-needed steady flow of zinc to help keep the immune system at peak performance.

The body is a powerful weapon that can fend off many disease-causing pathogens and bacteria, but it can only do so if you give it the right fight tools by giving access to zinc and its immune system benefits.

You can shop our supplements and more here to ensure your body and mind are ready for cold and flu season.



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