Zinc: The Mineral Your Immune System Can’t Function Without

Why Zinc Matters for Immunity

Zinc is required for the development and function of immune cells including neutrophils, natural killer cells, T-lymphocytes, and B-lymphocytes. Even mild deficiency impairs immune function and increases infection risk.

Signs of Zinc Deficiency

• Frequent infections
• Slow wound healing
• Loss of taste or smell
• Hair loss
• Diarrhea
• Skin rashes
• Poor appetite

Best Food Sources

• Oysters (by far the highest source — 74mg per serving)
• Beef, lamb, and pork
• Pumpkin seeds and hemp seeds
• Chickpeas and lentils
• Cashews and almonds
• Eggs and dairy

Supplementation

Most adults need 8-11mg daily. For immune support during illness, short-term doses of 30-50mg may help. Don’t exceed 40mg long-term — excess zinc can cause copper deficiency and actually weaken immunity.