10 Zinc-Rich Foods You Should Eat + When Supplements Make Sense

Let's play a little game called Guess the Nutrient: Some take it to ease the common cold, others to alleviate breakouts, and other people for a metabolism boost. Any ideas? We're talking about zinc—and these benefits are just the tip of the iceberg. 

Zinc may be buzzy for its skin and immune perks, but it goes far beyond that. 

It's an essential mineral and you have to get it through the diet. If you don't get enough of it, it can result in a decreased sense of taste and smell, decreased immunity, slowed wound healing, skin sores, and beyond, Bonney says. 

In general, she suggests minding the Recommended Daily Allowance (RDA) for zinc2, which is 11 milligrams for men and 8 milligrams for women. Not everyone will hit this benchmark with food alone (more on that in a bit). 

However, your body could benefit from even more zinc than just the baseline recommendation. "That's a minimum requirement. For optimal health and targeted support (think immunity), zinc needs are thought to be even higher3 (15 to 30 milligrams)," notes mindbodygreen's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN.

While you may benefit from upping your zinc intake during cold and flu season, that shouldn't be the only time you think of the mineral.

"Like magnesium and iron, zinc is found in every cell of the body. It is essential for so many functions of the body yet, outside of flu season, it often doesn't get the attention it deserves," registered dietitian with Vitamin Shoppe Brittany Michels, M.S., RDN, adds. 

We're not lying when we say zinc is too often ignored. Our proof? Research estimates up to 17% of the global population is at risk for inadequate zinc intake1. In South Asia, up to even 30% may be deficient in zinc, and in Japan, up to 50%4.

Men and older adults tend to be more prone to zinc deficiency, as well as vegetarians, those with digestive concerns, pregnant and lactating women, those with an alcohol use disorder, and so on. 

Those with skin conditions like acne, rosacea, psoriasis, eczema, hair loss, etc., may also be linked to low zinc levels. In fact, recent research suggests that the abnormalities in zinc levels and absorption may be related to the onset of some of these skin disorders in the first place5. 

While you can do your part to eat more zinc-rich foods (see the next section for ideas), there are other factors contributing to zinc deficiency, one being content in the soil where food is grown. 

One study showed managing soil quality and fertility helped reduce zinc deficiencies in Zimbabwe. Another study out of India found that soil zinc availability is positively associated with children's height growth6, suggesting that soil fortification and attention to zinc content could be beneficial for public health.

In a 100-gram, 3.5-ounce serving of beef (which is about the size of a small chicken breast), you'll get roughly 5.9 milligrams of zinc.10 

So, do you need a specific zinc supplement? For most people, a zinc-containing multivitamin will do, Michels says. Multis are great for those who consume some zinc-containing foods but aren't confident they are getting enough from food alone (especially plant-based eaters). 

Make sure to look for an adequate RDA on your supplements, 11 milligrams for men and 8 milligrams for women. 

For those more susceptible to zinc deficiency, a targeted supplement may make sense. You can also take zinc on occasion to foster optimal immune support and wound healing, Michels says, but this practice shouldn't be used long term if it's not necessary. 

If you're looking to cook with more zinc-rich foods, add oysters, lentils, white beans, and feta cheese to your menu (just to name a few). While it is possible to get enough zinc from your diet alone, supplementing through a balanced multivitamin is a worthwhile option for most people—especially those who are plant-based.