What is Zinc?

In short

Zinc is an essential mineral. Your body needs small amounts, so it is classed as a trace element.

What does the body need it for?

Zinc contributes to the normal function of the immune system. It contributes to the maintenance of normal skin, hair and nails.

Where is it found?

• Beef (100 g)4.5 mg
• Pumpkin seeds (30 g)2 mg
• Rolled oats (50 g)2 mg

How much is good?

NRV (EU reference value)

10 mg

Too much

Safe upper limit (EFSA)

25 mg

Maximum per daily dose (BfR)

6.5 mg

Too much zinc can cause nausea and reduce copper absorption over time. The EFSA upper limit for adults is 25 mg daily from food and supplements combined.

Interactions

• Iron and Zinc

  High amounts of iron (from about 25 mg) can lower zinc absorption when both are taken together on an empty stomach. Take them at different times or with food.

• Calcium and Zinc

  High amounts of calcium can slightly lower zinc absorption. Best taken with different meals.

• Zinc and Copper

  More than 25 mg of zinc a day over a longer time is above the EFSA upper limit and can lower copper absorption. Very high amounts can lead to copper deficiency.

• Zinc and Antibiotics (currently taking)

  With certain antibiotics (for example doxycycline or ciprofloxacin) the antibiotic works less well otherwise. Take minerals at least 2 hours before or 4 to 6 hours after, see the package leaflet for details.

Other names

Zn, Zinc, Cinc

Source

EU Regulation 432/2012; EFSA: Overview of tolerable upper intake levels; BfR: Proposals for maximum levels of zinc