Zinc in Multivitamins

Multivitamins frequently include zinc for its wide range of life-essential functions.

Zinc. By Alchemist-hp (Own work) [FAL], via Wikimedia Commons

Zinc is an essential mineral with many roles in the body, but is particularly important for:

Aiding enzymes. Zinc-dependent enzymes facilitate numerous processes in the body, including protein and DNA synthesis, immunity, and wound healing.
Regulating gene expression. Zinc influences the transcription of genes, which affects growth and cell signaling.

Table of Contents

Overview

Zinc is an element and essential trace mineral involved in many biological processes, including immunity, brain function, protein and DNA synthesis, and reproduction. Similar to magnesium, most of these functions are mediated by zinc’s role in the proper functioning of over 300 different enzymes.

Zinc deficiency is rare in the developed world, but is estimated to affect as many as 2 billion people worldwide.¹ Abundant quantities of zinc are available in everyday foods, with especially high amounts in shellfish, eggs, and red meat.

Did you know? High quantities of phytic acid, abundant in seeds and vegetables, greatly reduce the absorption of dietary zinc, which is why medical professionals suggest that strict vegetarians increase daily zinc intake by 50%.²

Recommended Dietary Allowances (RDAs) for Zinc

Age	Males	Females
0 – 12 months	2 – 3 mg	2 – 3 mg
1 – 8 years	3 – 5 mg	3 – 5 mg
9 – 13 years	8 mg	8 mg
14 – 18 years	11 mg	9 mg (12 mg for pregnancy, 13 mg for breast-feeding)
19+	11 mg	8 mg (11 mg for pregnancy, 12 mg for breast-feeding)

Foods High in Zinc

Food	Serving Size	Amount per serving (mg)
Oysters (cooked)	6 oysters	27 – 50
Beef	3 ounces	3.7 – 5.8
Beans (baked)	½ cup	0.9 – 2.9
Yogurt	8 ounces	1.8
Cashews	1 ounce	1.6
Cheese	1 ounce	0.9

Oysters are an excellent source of zinc, which may have something to do with their reputation as an aphrodisiac. Photo: Myrabella, via Wikimedia Commons

How Zinc Might Help with General Health

The capacity of zinc to impact numerous bodily processes stems from its vital role in:

Facilitating enzyme function

Zinc is required for the proper function of enzymes involved in a wide range of processes, including:³

Immune function, especially leukocytes and T-helper cells that protect the body⁴ ⁵
DNA and protein synthesis
Wound healing
Cell division
Taste

Regulating gene expression

By managing the first step of gene expression (transcription), zinc has a major impact on:

Pre and postnatal growth and development⁶ ⁷
Cellular signaling⁸
Hormone release, including testosterone synthesis
Nerve transmission

Zinc’s Benefits as a Multivitamin

Zinc was first isolated by the chemist Andreas Marggraf in 1746.[Public domain], via Wikimedia Commons

As the case with other essential nutrients, zinc is commonly added to multivitamins to be sure that you’re getting enough to support its basic biological functions such as optimal immune function.

Beyond this, zinc may also help with age-related macular degeneration, especially when paired with antioxidants.⁹ More on zinc for vision.

Excess zinc can reduce the amount of copper in the body. At intakes of over 40 mg per day, zinc reduces the synthesis of the protein metallothionein, which is needed to absorb dietary copper passing through the intestines.

Multivitamin Dosage

Multivitamins typically include 10 – 15 mg of zinc as zinc oxide or zinc citrate
Health professionals recommend taking no more than 40 mg of zinc per day

Supplements in Review Says

Zinc 8-11 mg as part of a multivitamin.

Zinc is essential to the proper functioning of the body. Zinc is necessary for a wide range of vital processes such as protein and DNA synthesis, immune function, wound healing, growth, cellular signaling, and hormone release.

Look for a multivitamin with at least the RDA dose. Multivitamins containing RDA doses (8 mg for women and 11 mg for men) are sufficient to be sure you’re getting plenty of zinc.

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Overview