Your Health

Zinc Supplements: Everything You Need to Know

woman taking zinc supplements with water

Maintaining a healthy lifestyle with a nutritious, balanced diet is key to ensuring your body is getting the nutrients it needs to function at optimal health.


Zinc is an essential mineral that our body needs to support a multitude of important functions. As our body cannot produce zinc itself, we need to ensure that we’re getting enough zinc in our diet or by taking zinc supplements.


Below, discover everything you need to know about zinc, its range of health benefits and how often you should take zinc supplements.


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What is Zinc?


Zinc is a trace mineral that supports our overall health. It is an essential nutrient that our body cannot produce itself, yet it is important to ensure we are getting enough zinc as it contributes to several different functions in our body.


We can get the required amount of zinc through our diet by consuming plenty of foods rich in zinc or by taking zinc supplements.


Why Do We Need Zinc?


Zinc provides us with many health benefits, from the maintenance of skin health to immune support. Read more about the benefits of zinc below.


1. Supports Skin Health


Zinc contributes to the maintenance of normal skin. It can help your wounds to heal, as zinc supports collagen synthesis and helps to reduce inflammation.


2. Supports Healthy Eyes


Zinc contributes to the maintenance of normal vision and can support your eyesight.


3. Supports Immune System


This essential trace mineral can help to maintain the normal function of our immune system.


4. Aids Metabolism


Zinc helps our body to process vital nutrients from the food we eat, including carbohydrates, proteins and fat, turning it into energy and supporting the metabolic function.


5. Supports Growth & Development


Zinc helps our body to make new cells, playing an important role in our growth and development through childhood and adolescence.


father measuring son's growth against wall


Foods Rich in Zinc


To reap the benefits of zinc, you need to include a variety of different zinc-rich foods in your diet, from red meat to legumes. We’ve put together a list of foods that are rich in zinc for you to incorporate into your diet:


  • Oysters (and other shellfish)
  • Meat, including red meat and poultry
  • Dairy, including milk, yoghurt and cheese
  • Lentils, chickpeas and beans
  • Nuts
  • Whole grains, including bread
  • Spinach


It may be harder to ensure that you’re getting enough zinc when following a vegetarian or vegan diet, as most zinc-rich foods derive from animal products.


Regardless of whether you are a meat eater or plant-based, consider introducing zinc supplements to your routine to ensure that your body receives sufficient amounts of this essential mineral.


Zinc Supplements at Garden of Life


Support your overall health and wellbeing with our wide range of zinc supplements.


Vitamin Code Raw Zinc


Boost your skin, vision, and immune health with our organic Vitamin Code Raw Zinc capsules. Made from a blend of 23 whole food fruits and vegetables, these vegan zinc supplements will help to support healthy skin and eyes, while the added vitamin C contributes to the normal function of the immune system.



Organics Herbal Elderberry Gummies


Designed to support the health of your immune system, Organics Herbal Elderberry Gummies are made with vitamin C and zinc. Containing black elderberry and echinacea, these vegan gummy vitamins will help to boost your immune system and taste delicious too!



Multivitamins with Zinc


At Garden of Life, we have a wide range of multivitamins that contain zinc to support your overall health. From specially made formulas that target specific health needs to multivitamins for kids, browse a selection of multivitamins that contain zinc below:



Shop multivitamins here.


When Should I Take Zinc Supplements?


It is perfectly fine to take zinc supplements every day, especially if you feel that you may not be getting enough through your diet.


The NHS recommends that men have 9.5mg of zinc per day, while women should aim to get 7mg of zinc per day.


Whichever zinc supplements you choose, remember to follow the suggested dosage on the label as a guide.


Shop Zinc Supplements


Looking for more ways to boost your skin health? Check out this article on ways to activate glowing skin from within:


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2021-05-04 09:24:14By Garden of Life

Garden of Life

Garden of Life

Writer and expert