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How does zinc help the immune system?

Discover how zinc supports your immune system and how to incorporate it into your routine.

How does zinc help the immune system?

Reviewed by: Caitlyn Edwards, PhD, RD, Senior Research Scientist, Research

5 MIN READ — 11 Citations — 05/27/2026

Zinc is a vital mineral that supports immune health by helping immune cells develop, communicate, and respond effectively. It also contributes to metabolism and is involved in several metabolic pathways in the body, boosting overall health and well-being.

Key Takeaways

01.
Zinc is a mineral that plays an important role in your body’s immune function by supporting immune cell health, development, and signaling.
02.
You can find zinc in many food-based sources, and you can also turn to supplementation to make sure you’re getting the recommended daily amount.
03.
Incorporating zinc into your daily routine is straightforward: focus on zinc-rich foods and, when needed, use targeted supplementation to fill nutritional gaps.

What is zinc, and why is it important for immune health?

Zinc is an essential trace mineral, which is a mineral that your body only needs in small (trace) amounts, but which is still essential for normal growth, development, and overall health.

While your body may need zinc only in small amounts, it cannot produce or store it on its own,² meaning it needs to be consumed and replenished regularly through either diet or supplementation.

Zinc plays a large role in helping support the body’s overall health, especially when it comes to the immune system. Research has shown that adequate zinc levels support normal immune function, skin health, and the body’s natural recovery processes.³ For this reason, zinc is often included in immune-support supplements. Some studies suggest zinc supports immune system function during times when the body needs additional nutritional support.

How does zinc actually help your immune system?

It’s crucial for the development and function of immune cells.⁴ Adequate zinc levels are critical for the activation and survival of key immune cells and immune responses, as well as the regulation of immune responses. Meanwhile, low zinc levels can disrupt the signaling pathways that guide how immune cells function.⁵It supports the integrity of physical, protective barriers that contribute to your immune system.⁶ These barriers, such as your skin and the lining of your respiratory tract, are part of the body’s natural protective mechanisms that support overall immune health.⁷,⁸It has antioxidant properties.⁹ This means zinc may help protect your cells from damage caused by unstable molecules called free radicals; in other words, it helps your body defend itself against cellular wear and tear caused by oxidative stress.

Benefits of zinc for immune health

Research shows that zinc:

Contributes to a normal immune function
Supports skin barrier and respiratory tract integrity
Is an essential requirement for DNA synthesis and cell division
Contributes to normal reproductive function¹⁰

Sources of zinc for optimal immune support

Luckily, zinc is found in many foods, so it’s definitely possible to meet daily needs through a balanced diet. Good dietary sources of zinc include meat, shellfish, legumes, seeds, nuts, dairy, and whole grains.

Examples of animal-based zinc sources include:

Oysters
Beef and lamb, particularly grass-fed options
Poultry
Shellfish like crab and lobster contain moderate levels
Dairy products, including cheese and milk, offer smaller but helpful amounts
Eggs

Plant-based sources include:

Legumes such as chickpeas, lentils, and black beans
Nuts and seeds, particularly pumpkin seeds, sesame seeds, and cashews
Whole grains like quinoa, oats, and brown rice
Tofu and tempeh
Fortified cereals

Supplement Option: Zinc Citrate

Those who might not get enough zinc through their diet—such as vegetarians or older adults—zinc supplementation can step in to help support immune health. Common forms include zinc gluconate, zinc picolinate, and zinc citrate. AG1’s choice is zinc citrate.

Zinc citrate is a gentle, absorbable version of zinc that’s easy for the body to use. A daily scoop of AG1 greens supplement includes 20 mg, or 182%DV, of zinc citrate.

This provides substantial zinc support, helping maintain adequate levels even when stress or activity increases your body’s needs.
The recommended daily allowance for adults ranges from 8 to 12 mg, according to the National Institutes of Health.¹⁰

Alongside the many other vitamins and minerals that support overall health and immunity, the addition of zinc in AG1’s formula makes it a uniquely comprehensive approach to supporting immune function.

How to incorporate zinc into your daily routine

Because the body doesn’t produce zinc, it’s important to maintain a consistent dietary intake. Normal daily activity can deplete your zinc² (and other vitamin stores as well). Plus, stress and periods of intense physical activity¹¹ can reduce the body’s zinc supply (while utilizing stores of other nutrients and minerals as well).

Establishing a routine that includes regular zinc intake supports long-term immune health naturally and sustainably.

Focus on regularly eating zinc-rich foods.
Even small additions, like adding seeds to yogurt or beans to salads, can meaningfully increase your zinc intake.
To improve zinc absorption from plant-based sources, pair them with zinc-rich protein or use preparation methods like soaking or choosing sprouted or fermented grains.
If dietary intake is insufficient, a dietary zinc supplement like AG1 may help.

In conclusion, zinc is a foundational nutrient that supports immune cell function and signaling, strengthens protective barriers, aids in DNA synthesis and cell division, and more. This makes it an essential component of the body’s defense system and total well-being. Drinking one scoop of AG1 per day ensures you’re receiving a daily, necessary amount of zinc—and more.

References:

Saper RB, Rash R. Zinc: an essential micronutrient. Am Fam Physician. 2009;79(9):768-772.
Stiles LI, Ferrao K, Mehta KJ. Role of zinc in health and disease. Clin Exp Med. 2024;24(1):38. doi:10.1007/s10238-024-01302-6
Prasad AS. Clinical manifestations of zinc deficiency. Annu Rev Nutr. 1985;5:341-363. doi:10.1146/annurev.nu.05.070185.002013
Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008;14(5-6):353-357. doi:10.2119/2008-00033.Prasad
Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017;9(12):1286. doi:10.3390/nu9121286
Luan R, Ding D, Xue Q, Li H, Wang Y, Yang J. Protective role of zinc in immune function. Eur J Clin Nutr. 2023;77(4):427-435. doi:10.1038/s41430-022-01191-6
Al-Khafaji Z, Brito S, Bin BH. Zinc and Zinc Transporters in Dermatology. Int J Mol Sci. 2022;23(24):16165. doi:10.3390/ijms232416165
Deguchi M, Jose H, Nishida K, Ooi K. Yakugaku Zasshi. 2020;140(2):313-318. doi:10.1248/yakushi.19-00198
Marreiro DD, Cruz KJ, Morais JB, Beserra JB, Severo JS, de Oliveira AR. Zinc and Oxidative Stress: Current Mechanisms. Antioxidants (Basel). 2017;6(2):24. doi:10.3390/antiox6020024
National Institutes of Health Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. Updated January 6, 2026. Accessed May 4, 2026. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Chu A, Varma T, Petocz P, Samman S. Quantifiable effects of regular exercise on zinc status in a healthy population. PLoS One. 2017;12(9):e0184827. doi:10.1371/journal.pone.0184827