Zinc plays a critical role in protecting the body from illness and infection, but how exactly does zinc help the immune system?
This essential mineral not only regulates immune cell function but also triggers the release of antimicrobial peptides, playing a vital role in diverse immunological processes.
Discover how zinc helps strengthen your immune defenses and learn about the best dietary sources to maintain adequate zinc intake and promote a healthy body.
What is zinc?
Zinc plays a critical role in over 300 enzymatic reactions, including energy metabolism, digestion, hormone production, nerve function, and many other physiological processes.
This essential trace mineral is also required for DNA synthesis and cellular division, making it a crucial nutrient for growth, development, and overall tissue maintenance.
The body stores only around 2 to 3 grams of zinc, most of which is located in muscles and bones, and adequate dietary intake is critical to ensure the proper functioning of various bodily systems.
Recommendations released by the National Institute of Health (NIH) suggest that adult males consume around 11 mg of zinc daily, while adult females should aim for 8 mg.1
While zinc is found in many foods, zinc status can be influenced by factors such as age, alcohol consumption, stress, digestive disorders, and poor dietary habits.
This explains why zinc is considered a shortfall nutrient, meaning that many people don’t meet the recommended daily intake, putting them at risk of deficiency and associated health issues.
Watch the video below to discover the crucial role of zinc in the body’s immune defenses.
Signs of zinc deficiency
Zinc has various health benefits and is crucial for immune function, protein synthesis, and cell division, and inadequate zinc levels can disrupt several body systems.
Here are common symptoms of zinc deficiency:
- Frequent infections
- Poor wound healing
- Hair loss or hair thinning
- Altered or diminished sense of taste and smell
- Fertility problems
- Hormonal imbalances
- Fatigue
- Skin issues such as eczema or dermatitis
As we age, zinc deficiency can become more prevalent due to decreased zinc absorption, leaving older adults at greater risk of deficiency despite adequate dietary intake.
This has been confirmed by research published in Pathobiology of Aging & Age-related Diseases, reporting that aging and zinc deficiency are closely linked due to impaired intestinal zinc uptake, which can exacerbate issues such as cognitive decline and weakened immunity.2
Although severe zinc deficiency is rare, it can lead to serious complications, including stunted growth and impaired brain function, highlighting the importance of adequate zinc intake throughout life.
How does zinc help the immune system?
In addition to regulating hormone balance, energy production, and digestive functions, zinc is a crucial nutrient for supporting the body’s immune defenses against diseases and infections.
Zinc is required for immune cell activation, including T cells responsible for attacking infected or cancerous cells, natural killer (NK) cells needed to destroy virus-infected cells, and B cells, which produce antibodies to target specific pathogens.
Certain innate immune cells use zinc ions to destroy pathogens by generating reactive oxygen species that help eliminate invading organisms such as bacteria or viruses.
Zinc also regulates the production of tumor necrosis factor-alpha (TNF-α), a key cytokine involved in inflammation and immune responses.
A study published in Molecular Medicine found that even marginal zinc deficiency can significantly impact immune cell signaling, which is linked to an increased risk of infections and disease.3
The authors summarize, “The immunological hallmarks of zinc deficiency include thymic atrophy and compromised cell- and antibody-mediated responses that result in increased incidences of infections.”
Maintaining the body’s zinc homeostasis is also essential for wound healing. Zinc promotes cell division and enhances the production of collagen, a key component in tissue repair.
In addition, evidence published in Biomaterial Science found that zinc oxide has potent antimicrobial properties, helping prevent infection at the wound site and accelerating the healing process.4
How Alan supported his health with zinc
After recovering from COVID-19, Alan Simons noticed a significant decline in his sense of taste and smell. Curious about zinc’s role in immune function and sensory health, he decided to incorporate it into his routine. To his surprise, the improvement was remarkable.
He shares:
“After I watched Dr. Berg’s video about how zinc deficiency can cause taste and smell to diminish, I started zinc and copper twice a day. In 2 days, I was starting to smell and taste again.”
Alan credits zinc and other immune-supporting nutrients with enhancing his body’s defenses and believes they played a vital role in strengthening his overall health. Read his full story here.
Results may vary based on individual factors such as starting point, goals, and personal effort. A holistic approach, including proper nutrition and lifestyle changes, is essential for achieving and maintaining health improvements. Individual outcomes aren’t guaranteed.
5 foods high in zinc
While zinc is found in a wide range of foods, animal products tend to be better sources as they offer highly bioavailable zinc that the body can readily absorb and utilize.
In contrast, plant-based zinc sources such as legumes and whole grains contain phytates, which can bind to zinc and inhibit or minimize intestinal absorption.
Here are five foods high in zinc.
1. Oysters
Oysters are the top dietary source of zinc, offering more than 70 mg of zinc per 3-ounce (85-gram) serving, making them an excellent choice for boosting zinc intake.
2. Red meat
Beef, lamb, and pork are rich sources of bioavailable zinc, providing a highly accessible and effective source of this essential nutrient.
According to data released by the United States Department of Agriculture (USDA), a 3-ounce serving of beef contains around 9 mg of zinc, which is a substantial portion of the recommended daily intake for adults.5
3. Seafood
Shellfish varieties such as crabs, lobsters, and mussels deliver around 6 mg of zinc per 3-ounce serving. This makes them an ideal option to promote optimal zinc levels.
4. Liver
Organ meats are also good sources of zinc, with beef liver being one of the most concentrated options, offering around 4 mg of zinc per 3-ounce serving.
5. Poultry
While chicken and turkey contain significantly less zinc than oysters and beef, they still provide a moderate amount of this essential nutrient when consumed as part of a nutritious and balanced diet.
More ways to support a healthy immune system
Maintaining strong immune defenses requires more than just ensuring adequate zinc intake.
“There are various other essential nutrients, such as vitamins D and C, magnesium, and copper, that work synergistically with zinc to support immune function, reduce inflammation, and promote overall health,” explains Dr. Berg.
In addition, a diet high in ultra-processed foods (UPFs), loaded with sugars and additives, can weaken the body’s ability to fight disease and infections.
A study published in the European Journal of Clinical Nutrition found that regular UPF consumption promotes inflammation, disrupts the gut microbiome, and may lead to nutrient deficiencies that compromise critical immunological pathways.6
This highlights the importance of prioritizing nutrient-dense whole foods, such as leafy green vegetables, berries, and nuts, as well as high-quality protein and fat to support optimal immune function.
Regular exercise, getting restful sleep, and stress management also play key roles in strengthening the immune system.
Combining proper nutrition with a healthy lifestyle helps maintain a resilient immune system, which enhances your body’s ability to defend against infections, illness, and chronic diseases.
When to talk to your doctor
If you are concerned about your zinc status or have developed symptoms indicating you may be zinc deficient, it’s crucial to consult a healthcare provider for a thorough evaluation of your health.
Your doctor can assess your zinc levels through blood tests and help determine an appropriate treatment plan.
Regularly monitoring zinc status may be beneficial for those at increased risk of deficiency, including older adults, vegetarians, vegans, and individuals with gastrointestinal disorders or chronic illnesses such as diabetes, cancer, or liver disease.
Key takeaways
Zinc has a longstanding reputation for supporting the body’s immune defense, but how does zinc help the immune system?
Not only does zinc regulate immune cell signaling and wound healing, but also activates T cells and natural killer cells, which help recognize and eliminate infection-causing pathogens and cancerous cells.
To support optimal zinc levels and promote strong immunity, it’s essential to consume plenty of zinc-rich foods such as oysters, seafood, red meat, and organ meats.
FAQ
1. How does zinc help the immune system?
Zinc is critical to maintaining optimal immune system functions as it supports immune cell activation, regulates inflammation, and promotes wound healing, all of which help the body fight infections and diseases effectively.
2. Why does zinc help shorten colds?
Zinc can reduce the length of a cold by enhancing immune function and preventing the replication of the rhinovirus, the primary cause of the common cold.
Additionally, zinc helps alleviate inflammation in the respiratory system and boosts the body’s ability to combat infections.
3. How much zinc should I have when I’m sick?
It’s recommended that men obtain 11 mg and women 8 mg of zinc daily to maintain healthy levels. During illness, increasing zinc intake through zinc-rich foods such as oysters, seafood, and red meat may help boost zinc levels and support the body’s immune defenses.
4. What is the best source of zinc?
Oysters offer significantly higher amounts of zinc than any other food source. A 3-ounce (85-gram) serving of oysters provides 77 mg of zinc, making them the best choice for supporting healthy zinc levels and strengthening the immune system.
Sources
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4321209 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2277319 ↩︎
- https://pubs.rsc.org/en/content/articlehtml/2025/bm/d4bm01027b ↩︎
- https://www.nal.usda.gov/sites/default/files/page-files/zinc.pdf ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9379888/ ↩︎
