Zinc: what it does and which foods have it

What it does

Zinc is required for the activity of hundreds of enzymes, and it plays a role in immune function, protein and DNA synthesis, wound healing, and cell signaling and division. (NIH)

Where you find it in food

The richest food sources of zinc include meat, fish and other seafood. (NIH)

Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (11 mg) divided by the amount per serving.

How much you absorb

• The amount of zinc absorbed from food ranges from 5% to more than 50%, depending on how much plant food (and so phytate) is in the diet. (NIH)

Food, and where an IV fits

Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

Zinc is in Reset and Immunity, is available as an add-in ($30), and is part of the trace elements core add-in ($40).

Who tends to run low

15% of US adults have zinc intakes below the estimated average requirement. (NIH)

The NIH lists these groups among those more likely to fall short:

• People who follow vegetarian or vegan diets
• People with gastrointestinal disorders or bariatric surgery
• People with alcohol use disorder
• Women who are pregnant or breastfeeding

A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.

More from our notes

Zinc supports normal immune function. It does not prevent or treat illness, and nothing on our menu should be read that way. WebMD also notes that long-term glutathione use has been linked to lower zinc levels, one reason add-ins are ordered together, by a provider.