Here’s our expert guide to the mineral & how to get more of it in your diet, plus discover the top-selling zinc supplements from boots.com
You might have heard of zinc, but do you really know what it can do for you? Here, we break down the benefits of the mineral, find out the best food sources and whether zinc supplements could work for you, so you’re fully informed before adding any to your basket.
What is zinc & why is it important?
"Zinc is an essential trace mineral, meaning you only require a small amount in the body," explains Victoria-Jain Hamilton, registered nutritionist and founder of The Autoimmunity Nutritionist. "However, it’s essential for many bodily functions, including cell and enzyme production, supporting a healthy immune system and breaking down carbohydrate, fat and protein in food."
What are the best food sources of zinc?
"Sources of zinc include meat, dairy products, such as cheese and eggs, fish, shellfish, beans, nuts, wholegrains, bread and cereal products including wheatgerm, seeds and tofu," explains Priya Tew, dietitian and spokesperson for the British Dietetic Association.
How much zinc do you need per day?
As a general guide, medical advice from the NHS recommends 9.5mg a day for men (aged 19 to 64 years) and 7mg a day for women.
Below are some of the most zinc-rich foods:
● 100g of lamb mince contains 4.6mg of zinc
● 100g of raw spinach contains 0.9mg of zinc
● 100g of cooked prawns contain 1g of zinc
● 100g of Greek-style yoghurt contains 0.5mg of zinc
● 100g of plain cashews contains 5.9mg of zinc
● 100g of brown and green lentils contains 1.4mg of zinc
The NHS recommends not taking more than 25mg of zinc supplements a day, unless advised to by a doctor as it's possible to take too much. If this happens, "signs are nausea, vomiting, loss of appetite, stomach cramps and headaches," says Priya. "Excess zinc can also interfere with the absorption of other minerals, such as iron and copper, possibly leading to anaemia and weakening of the bones."
How can you tell if you have a zinc deficiency?
"Zinc deficiency is rare, but some potential signs include hair loss, loss of appetite and poor wound healing,"
If you think you have a zinc deficiency, it would need to be diagnosed by your GP through blood tests.
For most, it’s possible to get all the zinc you need by eating a balanced, healthy diet, including vegans. While the best bioactive source of zinc is found in shellfish, meat and dairy, legumes and beans, such as tofu, lentils and black beans contain a high amount of zinc.
"However, you should be aware that for lentils and black beans, their skins also contain phytates, which may block its absorption in the body," explains Victoria-Jain. "An easy way to help overcome this is to soak your beans overnight or buy a brand that has pre-soaked them for you and cook them thoroughly, as they can contain fewer phytates after this process."
Quorn, nuts and seeds are other sources of zinc to look out for.
How should you take a zinc supplement?
"Supplements are most effective if they are taken at least one hour before or two hours after meals," explains Victoria-Jain. "However, if your supplement is causing stomach upset, it can be taken with a meal."
‘If possible, avoid simultaneously taking zinc and copper, iron, or phosphorus supplements. If supplementing with these other minerals, space the doses apart to reap their full benefits.’
What zinc supplements are there?
A diet-first approach is best when it comes to getting your quota each day. However, if you want to make sure you’ve got all your nutritional bases covered (particularly if you’re vegan), a dietary supplement can be a useful tool.
If you think you have a zinc deficiency, your GP or a registered dietitian can help evaluate your diet and symptoms, and determine if you have a zinc deficiency.
If you do choose to go down the food supplement route, remember that they are intended to supplement your diet and shouldn't be substituted for a varied diet and healthy lifestyle. Finally, the NHS warns against taking more than 25mg of zinc supplements a day, unless advised to by a doctor.
Here are three of the top-selling zinc supplements at Boots.com to consider (which also happen to be vegan-friendly). Have a browse of the full range of zinc supplements to find more. As with any supplement, speak to your GP or pop in store for a chat with your Boots pharmacy team before taking, especially if you're pregnant, breastfeeding, are taking any medication or have any medical conditions.
Top-selling zinc supplements at Boots.com
All prices and data correct on date of publication
