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Zinc is a mineral that is essential for many functions of the body, including:
Your body does not make zinc, so it's absorbed from food.
Zinc is stored in your bones and muscles.
Zinc deficiency is when your body is not able to absorb enough zinc from your food.
Read more about zinc and your health.
People who don't have enough zinc in their diet, may have:
Zinc supports healthy skin. If you don't have enough zinc in your diet it can lead to a rash that looks like eczema.
This rash will not improve with the usual eczema treatments, such as creams.
Zinc deficiency may also mean that your body is slower to heal wounds.
Low levels of zinc can lead to hair loss.
Your body relies on zinc to fight off infection. If you don't have enough zinc, you have a greater chance of getting an infection.
Zinc helps your body to grow at all ages. If you have low levels of zinc this may lead to slow growth in childhood, or a delay in reaching puberty (sexual maturity).
Most people can get enough zinc from a healthy, balanced diet. However, some people are more likely to have low zinc levels.
Some medical conditions, such as gastrointestinal illnesses, affect your body's ability to absorb zinc from your food. This can lead to low zinc levels.
Zinc is best absorbed from animal-based foods. If you follow a plant-based diet, you might be at a higher risk of having low zinc levels.
Adults aged over 65 years may eat less foods that are high in zinc. Your body may also be less able to absorb zinc from your food as you age.
Pregnant women have a greater chance of zinc deficiency. This is because the nutrients your baby absorbs come from the mother.
Zinc helps your baby grow during pregnancy.
Pregnant women should eat more foods that have zinc in them at this time.
Zinc is found in breastmilk, but only in small amounts. If babies are only breastfed for more than 6 months, they are more likely to have low zinc levels.
If you think you or your child may have zinc deficiency, see your doctor.
You should also see your doctor if you are planning a pregnancy. Zinc is very important for the health of both you and your baby during pregnancy.
If your doctor thinks you may have a zinc deficiency, they might suggest a zinc supplement. If you do have mild zinc deficiency, your symptoms will start to improve within 72 hours of taking a supplement.
Your doctor may also refer you for a blood test. This test is not very reliable for people with mild zinc deficiency.
If your doctor finds that you have zinc deficiency, they may recommend a zinc supplement.
Adults can take up to 50mg of zinc daily.
Your doctor may also suggest foods high in zinc. Read more about which foods are high in zinc.
Always talk with your doctor before taking a zinc supplement. Having too much zinc can cause vomiting and diarrhoea.
The best way to avoid zinc deficiency is to eat foods that are high in zinc.
Find out how much zinc you need.
For more information about healthy eating, visit Nutrition Australia.
For food recommendations using the Australian dietary guidelines, use Eat for Health.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.
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Last reviewed: April 2025
