💊 What it does
Zinc is involved in over 300 enzymatic reactions in the body. It is essential for immune function, wound healing, protein and DNA synthesis, cell division, taste and smell, and reproductive health. Zinc deficiency impairs immune response, slows wound healing, causes loss of appetite and taste, and in severe cases leads to hair loss and skin problems.
👤 Who needs it
Vegans and plant-based eaters — plant foods contain phytates (found in wholegrains, legumes, nuts and seeds) that bind zinc and reduce its absorption. Bioavailability from plant sources is roughly 50% of that from meat. Soaking and sprouting legumes and grains, and fermentation (sourdough, tempeh) reduce phytate levels and improve zinc absorption. Older adults. People with digestive disorders affecting absorption (Crohn's disease, ulcerative colitis). Heavy alcohol drinkers.
🥦 Food sources first
Best plant sources: pumpkin seeds (one of the richest plant sources), hemp seeds, cashews, lentils, chickpeas, kidney beans, oats, quinoa, tofu. Absorption is improved by soaking legumes before cooking and by pairing with fermented foods. Combining with a source of organic acids (lemon juice, vinegar) also helps.
🗓 When to supplement
When dietary intake assessment (as shown by Nutriofia's nutrient tracking) suggests consistent shortfall, or when there are signs of deficiency (frequent colds, slow wound healing, reduced taste/smell). Many plant-based eaters who eat a varied diet including regular legumes, seeds and wholegrains will meet their needs from food.
🏷 Best form to look for
Zinc gluconate, zinc citrate, and zinc picolinate are among the best-absorbed forms. Zinc oxide (often in cheaper products) is poorly absorbed. Zinc picolinate may have slightly superior absorption, though evidence is mixed.
⏰ When to take it
Take with food to reduce nausea — zinc can cause gastric irritation on an empty stomach. Avoid taking at the same time as iron, calcium, or magnesium supplements.