This blog is part of our Know Your Vitamins series, where we explore essential vitamins and minerals and how they support overall wellness. Find more educational articles for new supplement starters in our Earthly Insights blog.
What’s the first thing any species must learn to survive?
Look to nature and the answer is clear: how to protect yourself.
Because strengthening and defending our systems is rooted in Mother Nature, it makes sense that some of the most effective support comes from her too. Enter zinc.
Zinc is one of the most powerful nutrients for immune support, but its impact doesn’t stop there. This essential mineral supports multiple systems across the body, playing a role in everything from cellular function to skin and muscle health.* If you’re new to supplements or simply want to understand zinc better, let’s explore what it is, where to find it, and how to supplement it the right way.
What is zinc?
Zinc is an essential trace mineral, meaning your body can’t make it on its own. You have to get it from food or supplementation. It’s the second most abundant trace mineral in the body, just behind iron, and it’s found in every single cell.¹
In our bodies, zinc acts as a regulatory “gatekeeper” of the immune system, controlling signaling, function, and balance within immune cells.¹
How zinc supports your health
Zinc powers your daily performance, and when your levels are on point, your whole body feels the difference. Here are just a few ways it supports your system:
Immunity
First and foremost, zinc is essential to our immune function.* Zinc ions are involved in regulating intracellular signaling pathways in both innate and adaptive immune cells. Zinc homeostasis, the body’s ability to maintain balanced zinc levels, is known to be an important factor in immunological reactions.¹
Cellular function
Zinc is involved in many cellular processes, including how your cells grow, divide, and repair themselves. It acts like a helper for enzymes and proteins that your body uses every day to build and protect tissues.²
Skin health
The benefits of zinc for skin are heavily researched. It helps support immune responses in the skin and plays a role in collagen production, which helps keep skin strong and smooth.*²
Taste acuity
Zinc is needed for special proteins in your taste buds and nasal cells to work properly. If your body is low on zinc, you might notice food tastes “off” or your sense of smell changes. It’s one of the reasons people with low zinc sometimes lose their appetite.*³
Zinc has also been shown to support bone health, male reproductive health, PMS, prostate health, heart health (when paired with copper), and muscle health.*
Where zinc comes From
Because the body doesn’t store zinc efficiently, regular intake matters. Common dietary sources include:⁴
- Oysters, one of the most zinc-rich foods available
- Beef and other red meats
- Pumpkin seeds, cashews, chickpeas, and navy beans for plant-based diets
- Fortified cereals for an easy daily boost
Choosing the best zinc supplement
Even with a well-rounded diet, some people benefit from supplementation, especially those following plant-based lifestyles or with higher nutrient needs.
When choosing the best zinc supplement, quality matters. Look for:
- Absorption: Zinc picolinate supplements, which use a chelated form of zinc, are often preferred for bioavailability.
- Copper: Balanced formulas are key since high zinc intake can affect copper absorption.*
- Testing: Thorough testing ensures that what’s on the label is what you’re actually getting.
Sun-to-soil zinc supplements
At Nature’s Life, we believe in working hand-in-hand with Mother Nature. Whole foods are important, but modern farming, soil nutrient depletion, and food processing can make it harder to get the nutrients your body depends on from diet alone.
That’s where supplements come in. They offer the power of nature's most essential minerals to help fill in the gaps.* Try these formulas to help your body get the optimal zinc intake:
Protecting Zinc 50 mg
This once-daily formula offers a 50-mg blend plus 2.5 mg of copper to support:*
- Immune health
- Bone health
- Cellular function
- Skin health
- Taste acuity
- Male reproductive health
- Heart health (balanced with copper)
[Shop Protecting Zinc 50 mg →]
Protecting Zinc Picolinate 30 mg
While the 50-mg blend uses some picolinate in its formula, this product provides a lower-dose of zinc with picolinate as the main focus. It supports the same core benefits listed above and may be a better fit for those looking for daily, long-term zinc support.*
Support immune health with zinc
It’s human instinct to fortify our systems against potential threats. Zinc is one of our most powerful allies in that pursuit. It plays a role in the systems that help defend, maintain, and restore—from immune support to cellular and bone health.* When your intake is consistent and supported, your body has what it needs to keep doing what it’s designed to do.
Follow @natureslifevitamins on Instagram for more radical wellness tips.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Resources
- Wessels, I. et al. “Zinc as a gatekeeper of Immune Function.” Nutrients. National Institute of Health, https://pmc.ncbi.nlm.nih.gov/articles/PMC5748737/.
- Roohani, N. et al. “Zinc and its importance for human health: an Integrative review.” J Res Med Sci, 2013. National Institute of Health, https://pmc.ncbi.nlm.nih.gov/articles/PMC3724376/.
- Stiles L, et al. Role of zinc in health and disease. Clinical and experimental medicine, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC10874324/.
- “Zinc: Fact Sheet for Professionals.” Strengthening Knowledge and Understanding of Dietary Supplements. Office of Dietary Supplements, National Institutes of Health. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.