Zinc: Essential for Immunity, Skin, and More

Tiny but powerful: How zinc works behind the scenes in your body—from immune function to cellular regeneration.

3 MIN READ — 02/06/2025

When it comes to nutrition, we hear a lot about proteins, vitamins, and superfoods. But what about the trace elements that quietly do the heavy lifting? Zinc is one of them—and its role in the body is far bigger than you might think.

What Is Zinc and Why Is It So Important?

Zinc is classified as an essential trace element—meaning your body absolutely needs it but can’t produce it on its own. That’s why regular dietary intake is critical.

This mineral is found in nearly every cell and supports a wide range of biological processes:

  • Cell growth and wound healing – Zinc is vital for tissue repair, making it essential for recovery after injury or intense exercise.
  • Immune system function – It helps regulate immune cell production and can modulate inflammation.
  • Skin protection and regeneration – It aids in wound healing, defends against UV damage, and may even help with acne management.

For people with active lifestyles—whether due to sports, high-pressure jobs, or demanding routines—ensuring optimal zinc levels can make a tangible difference.

Zinc for Immunity and Skin Health

Skin: Your first line of defense

Zinc plays a crucial role in skin health and repair. It helps regulate inflammation, speeds up wound healing, and may reduce the risk of UV-induced skin damage. Many dermatological treatments use zinc oxide, known for its calming and protective properties. Some research even suggests zinc’s antioxidant properties may lower the risk of certain skin conditions.

Immunity: The silent guardian

Like vitamin C, zinc is essential for a well-functioning immune system. It influences T-cell production—a key component of immune response—helping the body fight off infections. Studies show that even a mild zinc deficiency can weaken the immune response, making the body more susceptible to illness.

Which Foods Contain Zinc?

Looking to optimize your zinc intake? These foods are rich in this essential mineral:

  • Animal-based sources: Red meat, poultry, eggs, fish, and dairy are among the most bioavailable sources of zinc.
  • Plant-based sources: Nuts, legumes, and whole grains also contain zinc, though the body absorbs it less efficiently from these sources.

When Is Zinc Supplementation Beneficial?

Certain lifestyles and dietary choices can make it harder to meet your daily zinc needs. You may benefit from supplementation if you:

  • Follow a vegan or vegetarian diet, since plant-based sources of zinc are less bioavailable.
  • Engage in high-intensity exercise, which can increase mineral demands.
  • Experience chronic stress or have a weakened immune system.
  • Are pregnant or breastfeeding, as your zinc requirements are higher.

In these cases, a high-quality zinc supplement can help ensure optimal levels.

How Much Zinc Do You Need Per Day?

The recommended daily intake of zinc varies based on age, gender, and lifestyle:

  • Women: 7–10 mg
  • Men: 11–16 mg
  • Pregnant & breastfeeding individuals: Increased needs, depending on individual factors

These are general guidelines—your personal requirement may vary based on your diet, activity level, and overall health. If you suspect you’re not getting enough zinc through food alone, consider adjusting your nutrition or supplementing accordingly.

At a Glance

  • 01.

    Your body doesn’t produce zinc, but it’s involved in essential processes—from wound healing to immune defense to cellular function. Without enough zinc, you may experience fatigue, skin issues, and increased susceptibility to illness.

  • 02.

    Animal-based foods like meat, fish, and dairy are the best dietary sources, while plant-based sources are harder to absorb.

  • 03.

    Zinc needs increase with exercise, stress, or plant-based diets, making supplementation a smart choice in some cases.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise. The positive effect is achieved if 200 mg of vitamin C are taken daily in addition to the recommended daily dose (80 mg). AG1 contains 420 mg vitamin C.

Metabolism

2: Vitamins C, B6 and B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper, and manganese contribute to normal energy-yielding metabolism. Biotin, zinc, and chromium contribute to normal macronutrient metabolism. Vitamin A and riboflavin contribute to normal metabolism of iron. Zinc contributes to normal acid-base metabolism.

Cell Protection

3: Vitamins E and C, as well as riboflavin, zinc, copper, manganese and selenium, contribute to the protection of cells from oxidative stress. Zinc contributes to normal DNA synthesis. Phosphorus contributes to normal function of cell membranes.

Mental Performance; Mental Focus; Nervous System; Psychological Function

4: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and folic acid contribute to the reduction of tiredness and fatigue. Pantothenic acid contributes to normal mental performance. Zinc contributes to normal cognitive function. Vitamins C, B6, B12, thiamine, riboflavin, niacin, biotin, and copper contribute to normal functioning of the nervous system. Thiamine, niacin, vitamin B6, vitamin B12, biotin, folate, and vitamin C in AG1 contribute to normal psychological function.

Bones

5: Calcium contributes to the maintenance of normal bones. Protein, phosphorus, zinc, and manganese contribute to the maintenance of normal bones. Vitamin C contributes to normal collagen formation for the normal function of bones.

Cardiovascular System

6: Thiamine contributes to the normal function of the heart. Vitamins B6 and B12 contribute to normal red blood cell formation. Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Skin, hair, nails

7: Vitamin A, riboflavin, niacin, biotin and zinc contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Biotin, zinc and selenium contribute to the maintenance of normal hair. Copper contributes to normal skin and hair pigmentation and to normal connective tissue. Selenium and zinc contribute to the maintenance of normal nails.

Hormone system

8: Vitamin B6 contributes to the regulation of hormonal activity. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal thyroid function and normal spermatogenesis. Zinc contributes to normal fertility and normal reproduction. Chromium contributes to the maintenance of normal blood glucose levels.

Digestion

9: Calcium contributes to the normal function of digestive enzymes. Biotin contributes to the maintenance of normal mucous membranes (e.g., intestinal mucosa).

Muscles

10: Calcium contributes to normal muscle function. Proteins contribute to the maintenance of muscle mass and an increase in muscle mass.

Eyes

11: Vitamin A, riboflavin and zinc contribute to the maintenance of normal vision.