What it does in the body
- Immune system function (T-cell maturation, NK cell activity)
- Wound healing and tissue repair
- DNA synthesis and cell division
- Taste and smell perception
- Male reproductive health (testosterone synthesis, spermatogenesis)
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 11 mg | NIH/IOM |
| Adult female | 8 mg | NIH/IOM |
| Pregnancy | 11-12 mg | WHO/IOM |
| Children | 3 mg (1-3y), 5 mg (4-8y), 8-11 mg (9-18y) | NIH/IOM |
| Older adults | 11 mg (men), 8 mg (women) | NIH/IOM |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Oysters | 78.6 mg per 100g | coastal regions |
| Beef (chuck roast) | 8.7 mg per 100g | global |
| Crab (Alaskan king) | 7.6 mg per 100g | North Pacific |
| Pumpkin seeds | 7.8 mg per 100g | Americas |
| Lentils (cooked) | 1.3 mg per 100g | South Asia/Middle East |
| Cashews | 5.8 mg per 100g | South Asia/Africa |
| Chickpeas (cooked) | 1.5 mg per 100g | Middle East/South Asia |
| Dark chocolate (70-85%) | 3.3 mg per 100g | global |
In our food database, per 100 g
Highest among our free foods — open the Food Explorer to compare.
If you don't get enough
Mild: Impaired taste/smell, poor appetite, mild immune impairment, slow wound healing
Moderate: Dermatitis (especially perioral and acral), diarrhea, recurrent infections, growth retardation in children, hypogonadism in males
Severe: Acrodermatitis enteropathica (severe dermatitis, alopecia, diarrhea triad), severe immune deficiency, failure to thrive, cognitive impairment
Time to onset: Weeks to months for mild symptoms. Severe deficiency (acrodermatitis enteropathica) manifests in infancy.
Too much
Upper limit: 40 mg/day (adults)
Acute: nausea, vomiting, abdominal cramps, diarrhea, headache (doses >50 mg). Chronic excess: copper deficiency, sideroblastic anemia, immune suppression, reduced HDL cholesterol
How well you absorb it
16-50% from diet depending on source and dietary factors; average 33% from mixed diet
Helped by: Animal protein (meat, fish), Histidine and cysteine (amino acids), Organic acids (citric acid), Fermentation and sprouting (reduce phytate)
Hindered by: Phytate (major inhibitor in plant-based diets), High calcium intake, Iron supplements (at high doses), Polyphenols (tea, coffee)
Cooking & storage
Zinc is heat-stable and not significantly affected by cooking temperatures. Soaking, sprouting, and fermenting grains and legumes significantly reduce phytate content, improving zinc bioavailability by 20-60%.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
