This Mineral is Non-negotiable for Immune Health

Zinc is an essential trace mineral, and the second most abundant mineral in your body, next to iron. The fact that it's "essential" means that your body can't make zinc on its own. To get what you need, you have to consume it daily—for example, through food and supplement sources. "Trace" means that you only need small amounts of it every day, but that doesn't make it any less important.

Zinc plays a role in the activity of more than 100 enzymes in your body. These enzymes are involved in critical functions, like making DNA, protein synthesis, your senses (vision, taste, and smell), immune function, and even cellular growth, division, and metabolism

Because your body can't make zinc (or any mineral for that matter), you have to get it through your diet and supplemental nutrition regimen—and as it stands, 15% of U.S. adults aren't consuming enough zinc. 

Underscoring this nationally representative zinc intake data, Ferira explains that, "we have about 40 million Americans who need to mind their zinc gap with some real intention, and they don't even know they have a problem."

There's an even higher prevalence of zinc inadequacy in older adults (over the age of 71), and to make matters worse, they also don't absorb zinc as efficiently and therefore need to pay special attention to their immune function and overall health.

Integrative allergist and immunologist Heather Moday, M.D., notes vegetarians and vegans may also have a particularly difficult time getting adequate amounts of zinc. This is partly because seafood and meat are the primary food sources of zinc but also since plant-based sources of zinc are less bioavailable. Ferira explains this phenomenon is thanks to the "intrinsic anti-nutrient compounds, particularly phytates, in plant foods that are known to reduce absorption of zinc and other minerals in the gut."

In its early stages, zinc inadequacy may not be so obvious, but over time (i.e., as it progresses to insufficiency and frank deficiency), you'll start to observe the impacts. Loss of appetite and weakened immune function are often the first signs.

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Zinc is essential for the optimal functioning of your immune system, underscoring its daily significance. The mineral is involved in the creation of antibodies and various innate and adaptive immune system cells, like natural killer cells and T cells. Zinc also promotes healing and helps keeps your skin barrier—aka your body's first line of defense—intact. But those aren't the only health benefits of zinc. Since your body can't make zinc, you need to make sure you're getting enough of it daily through your diet and quality supplements.