Zinc Benefits for Women: What to Know

What Is Zinc and Why Is It Important?

Zinc is an essential trace mineral, and AG1 Next Gen sources its zinc as zinc citrate, a form chosen for its bioavailability (how much of a nutrient reaches your circulation). As a trace mineral, your body only needs small amounts to function properly, and since it can't produce zinc on its own, it has to come from food or supplements.

Zinc is a cofactor for over 300 enzymes responsible for various functions like metabolism and digestion, and it also contributes structurally to proteins and cell membranes all over the body.¹ Zinc supports protein synthesis, healthy tissue function, DNA formation, and cell division.² It's also needed for normal growth and development, taste and smell perception, and more.²

Key Health Benefits of Zinc for Women

Like most micronutrients, zinc benefits women by supporting multiple systems and functions within the body.

Skin health: Zinc helps create collagen and supports the skin's barrier. Its immune-supporting properties also contribute to skin health by supporting the body's natural renewal processes.³

Balanced hormones: Zinc supports hormone synthesis and regulation, including hormones directly involved in the menstrual cycle.⁴

Antioxidant defense: Zinc is used by the body to help defend cells against everyday oxidative stress.¹

Metabolism: As a cofactor in hundreds of enzymes, zinc helps your body break down carbohydrates, protein, and fats for energy.¹

Low zinc intake can be tough to pin down based on side effects you would notice alone, since the signs can range from changes in immune resilience to a different hair texture. If your diet or life stage may be leaving you short on zinc, speaking with your healthcare provider about zinc benefits for women and zinc testing is a wise next step.

Find more on how vitamins and supplements support your body's natural functions.

Zinc's Role in Immune Support

Zinc's role in immune support is one of the most well-known and researched areas in relation to zinc in women. Having enough zinc matters for immune support because your body needs zinc to produce immune cells.

The mineral supports immune system development and plays a role in the activity of immune cells called neutrophils.⁵ Zinc also helps support the health of skin and mucosal membranes, which act as the body's first layer of immune defense.

Consistent zinc intake supports ongoing immune function, which is why you may see zinc listed as an ingredient in daily supplements. While taking an occasional zinc supplement is okay, consistent daily intake is a strong approach for supporting everyday immunity.

How Much Zinc Do Women Need?

How much zinc you need depends on your age and life stage. For most adult women, the National Academies of Sciences, Engineering, and Medicine recommends about 8 milligrams of zinc per day.⁶

Zinc needs for vegetarians

Because compounds in high-fiber foods can inhibit zinc absorption, vegetarian diets and those focused on plant-based proteins may put women at risk for low zinc intake. Zinc is still present in these foods, but it may be less readily absorbed because of compounds like phytate found in grains and legumes.⁷ Tracking your intake against these reference amounts can help you determine if you're likely meeting your needs through diet, and whether zinc supplements for women are worth discussing with your healthcare provider.

Men have different zinc requirements than women. See our guide on zinc benefits for men for a full breakdown.

Best Food Sources of Zinc

Like any mineral you eat or absorb through food, zinc can be found in various whole foods. While it's often present in our diets, animal sources of zinc are typically more bioavailable than plant sources. Here are some of the best food sources for zinc:⁶

• Shellfish and oysters: Three ounces of raw Eastern oysters deliver about 32 mg, which is far more zinc per serving than any other food. Cooked blue crab provides about 3.2 mg per 3 ounces, and shrimp about 1.4 mg.
• Beef and poultry: A 3-ounce serving of roast beef sirloin provides about 3.8 mg, a broiled pork chop about 1.9 mg, and roasted turkey breast about 1.5 mg.
• Dairy: An ounce and a half of cheddar cheese provides about 1.5 mg, and 6 ounces of plain Greek yogurt or a cup of milk provides about 1 mg each.
• Legumes: A half cup of boiled lentils provides about 1.3 mg, and a half cup of canned kidney beans about 0.6 mg.
• Nuts and seeds: An ounce of roasted pumpkin seeds provides about 2.2 mg, and an ounce of dry roasted peanuts about 0.8 mg.
• Whole grains and fortified breakfast cereals: A serving of cereal fortified with 25% of the Daily Value provides about 2.8 mg, a cup of cooked oats about 2.3 mg, and a slice of whole wheat bread about 0.6 mg.

Tips for Incorporating Zinc Into Your Diet

Here are a few easy ways to make sure you consistently get enough zinc:

• Mix up your proteins by including meat, poultry, fish, seafood, beans, and dairy across your weekly meals.
• Soaking grains and legumes can help reduce compounds like phytate that inhibit zinc absorption.
• Snack with intention by adding pumpkin seeds, cashews, and hemp seeds to your yogurt, oatmeal, or salad.

Eating balanced, nutritious meals isn't always realistic. That's where AG1 Next Gen comes in, with zinc alongside 75+ vitamins, minerals, and whole-food-sourced ingredients to help support your daily nutritional foundation, available in the AG1 Next Gen.* For a broader look at how your body defends itself day-to-day, visit our Immune Health Guide.

References:

1. Chasapis CT, Ntoupa PA, Spiliopoulou CA, Stefanidou ME. Recent aspects of the effects of zinc on human health. Arch Toxicol. 2020;94(5):1443-1460.

2. Maares M, Haase H. A guide to human zinc absorption: general overview and recent advances of in vitro intestinal models. Nutrients. 2020;12(3):762.

3. Gray M, Bird MD. Zinc and skin health: overview of physiology and pharmacology. Adv Skin Wound Care. 2007;20(2):106-110.

4. Fallah S, Sani FV, Rostampour N. Effect of zinc supplementation on cytokines and … Iran J Public Health. 2021;50(5):1039-1046.

5. Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function. Nutrients. 2017;9(12):1286.

6. National Institutes of Health, Office of Dietary Supplements. Zinc fact sheet for health professionals. January 6, 2026.

7. Gibson RS, Hess SY, Hotz C, Brown KH. Indicators of zinc status at the population level: a review of the evidence. Br J Nutr. 2008;99 Suppl 3:S14-S23.