Zinc
Body function
Immune function; wound healing; DNA synthesis; taste and smell perception; skin health
Daily requirement
8 mg/day (women), 11 mg/day (men)
Deficiency signs
Frequent infections, slow wound healing, hair loss, acne or skin changes, reduced taste or smell
Excess risks
Nausea at high single doses; long-term excess can cause copper deficiency and impaired immune function
At-risk groups
Vegetarians and vegans, people with GI disorders, heavy alcohol users, older adults
Supplement forms
Zinc picolinate, citrate, gluconate; zinc lozenges for short-term immune use
Food sources
- Pumpkin seeds — ~2.2 mg zinc per 30g serving
- Eggs (whole, boiled) — ~1.1 mg zinc per 2 eggs
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.