ZINC

Where do you find it?

Foods rich in zinc include:

Animal sources:

Oysters (one of the highest sources)
Beef, lamb, and pork
Chicken (especially dark meat)
Crab, lobster, and other shellfish
Eggs

Plant-based sources:

Pumpkin seeds and sunflower seeds
Cashews, almonds, and peanuts
Chickpeas, lentils, and beans
Whole grains like oats, quinoa, and brown rice
Fortified cereals

Dairy and other sources:

Milk, cheese, and yogurt
Mushrooms
Dark chocolate

Animal-based zinc is more easily absorbed by the body, while plant-based sources can be improved by soaking, sprouting, or fermenting to reduce phytates that inhibit absorption.

So why take It?

In our time of plenty it is ironic that zinc deficiency in humans is now known to be an issue world wide and tends to be in countries where there is high cereal and low animal food consumption.

The most effected organs of Zinc deficiency include:

Skin
Gastrointestinal
Central Nervous System
Immune
skeletal
reproductive systems

Zinc is absorbed in the small intestine and the amount of zinc absorbed by the body is difficult to establish as it is also secreted into the gut. It has been found that Zinc in fasting subjects is well absorbed, but in those with solid diets is less well absorbed. Therefore the higher the concentration of zinc the more probable the absorption.

Once the zinc is absorbed it is taken to the liver and then released for delivery to other tissues where it is bound to a protein. Zinc absorption tends to increase with protein uptake.

Recommended Daily Intake (RDI)

Adults

Men (19+ years): 9-11 mg/day
Women (19+ years): 9-11 mg/day

Pregnancy & Breastfeeding

Pregnant women: 11–12 mg/day
Breastfeeding women: 12 mg/day

Example of diet meeting RDI's for Zinc

Breakfast

Rolled oats (½ cup dry) → 1.5 mg
Milk or fortified plant milk (1 cup) → 1.0 mg

Lunch

Grilled chicken breast (100 g) → 1.0 mg
Chickpeas (½ cup, cooked) → 1.3 mg
Mixed salad greens → 0.2 mg

Snack

Pumpkin seeds (30 g handful) → 2.2 mg

Dinner

Baked salmon (120 g) → 0.8 mg
Brown rice (1 cup cooked) → 1.0 mg
Steamed broccoli → 0.4 mg

Research

Zinc is an important trace element for tissue repair. It's vital to integrity of skin and mainly found in the upper layer of the skin known as the epidermis. It is essential for the cells in this layer to proliferate and assists in reducing skin inflammation. In deficiency, the skin exhibits signs similar to that of psoriasis. [1]

It should be noted that IV zinc therapy is generally used for clinical scenarios rather than for general skin enhancement. However in our modern world it is becoming a popular infusion which may assist skin health.

Zinc has been shown to have antimicrobial effects, and there has been suggestion that 0.1% copper-zinc cream on photo aged skin significantly assisted elastin biosynthesis.

1. Baddam S, Maxfield L, Shukla S, et al. Zinc Deficiency. [Updated 2025 Aug 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493231/

Vitamin infusions involve the intravenous administration of vitamins and minerals under the supervision of a qualified health practitioner.

The information provided on this website is general in nature and for educational purposes only. It is not intended to advertise, promote, or imply therapeutic benefit, and does not constitute medical advice.

Vitamin infusions:

Are not a substitute for a balanced diet or medical treatment
May not be suitable for everyone
Require an individual clinical assessment prior to administration
Carry potential risks and side effects, which will be discussed during consultation

The suitability, potential benefits, risks, and alternatives of any infusion can only be determined during a consultation with a qualified health practitioner, based on individual circumstances.

Vitamin infusions involve the intravenous administration of vitamins and minerals under the supervision of a qualified health practitioner.

The information provided on this website is general in nature and for educational purposes only. It is not intended to advertise, promote, or imply therapeutic benefit, and does not constitute medical advice.

Vitamin infusions:

Are not a substitute for a balanced diet or medical treatment
May not be suitable for everyone
Require an individual clinical assessment prior to administration
Carry potential risks and side effects, which will be discussed during consultation

The suitability, potential benefits, risks, and alternatives of any infusion can only be determined during a consultation with a qualified health practitioner, based on individual circumstances.