What is zinc?^1,2

This essential trace mineral is involved in enzyme activity, immune health, wound healing, sense of taste, reproduction, and normal cellular function, which is why steady intake matters year-round. It is considered a micro or trace mineral because we only need a small amount of it every day, compared to macro minerals like calcium and magnesium.

What are the key benefits of zinc?^{1,2,3,4,5,6,7}

Benefits of zinc:

• Zinc helps enzymes carry out chemical reactions in the body
• It supports protein structure and cell signalling
• It helps regulate gene expression
• Zinc contributes to male reproductive health
• It supports the normal development and function of immune cells
• It helps coordinate wound-healing processes such as inflammation and tissue repair
• Studied for its connection to taste changes

Takeaway: Think of zinc as an everyday mineral, not just a cold-season add-on. A food-first approach can help support the many systems that depend on it but sometimes we don’t get enough from food and need it in supplement form too.

How does zinc support the immune system?^1,2,3

Zinc supports immunity by helping immune cells develop and do their jobs. That includes the body’s fast, first-line general response (innate immunity) as well as the more targeted immune response (adaptive immunity) that learns from previous exposure to develop antibodies.

When zinc intake is low, the body may have more difficulty producing and activating important immune cells, including natural killer cells, T cells and B cells. These cells are essential for the body to properly respond to the germs and harmful substances we encounter every day, year-round. Immune support and resilience are part of a bigger picture: adequate sleep, proper hydration, and balanced nutrition.

Takeaway: Support immunity daily by including zinc-rich foods or a zinc supplement into your routine.

Does zinc help with colds?^1,2,3

Zinc may help reduce how long a cold lasts. Research reviews found that zinc supplementation reduced cold duration in healthy adults by about 2.25 days and has been studied for its activity against rhinoviruses, a common cause of colds.

Not only does zinc help maintain the proper functioning of your immune system, but it also works with the body to move zinc in the body away from germs, reducing their ability to thrive and invade. Our bodies can also overwhelm germs inside of immune cells like macrophages with excess zinc.

Takeaway: Supplementing with zinc at the first sign of a cold may reduce downtime from being sick.

Who may benefit from a zinc supplement for immune system support?^1,2,3

People with lower intake, reduced absorption, or higher immune demands may need to pay closer attention to zinc.

• Vegetarians and vegans: plant-based diets can be higher in phytates, which reduce zinc absorption.
• Older adults: absorption and intake can decline with age.
• People under ongoing stress: stress can affect immune regulation.
• Children and older adults: these groups may be more vulnerable to infections because immune systems are developing or changing with age.

Takeaway: Zinc needs are personal. Diet pattern, age, digestive health, stress, medications, and overall health can all influence how you supplementation.

What Are The Symptoms of Zinc Deficiency?

Zinc deficiency symptoms can be difficult to spot because symptoms can overlap with other health concerns. Possible signs include:

• More frequent infections
• Slower wound healing
• Changes in taste
• Poor appetite

If you think you may be deficient a supplement may help and speaking with your healthcare professional can help you get the right zin supplement for your needs.

How to support zinc intake year-round

The best place to start is consistent zinc intake from food, with supplements to fill specific gaps. Include zinc rich foods in at least one meal daily.

Foods high in zinc include:

• Protein sources like oysters and seafood, meat, poultry
• Fortified cereals
• Beans
• Nuts
• Whole grains
• Eggs
• Dairy products

During cold and flu season up your zinc intake with supplements and maintain the immune basics: sleep, hydration, and balanced nutrition.

Bottom line: Zinc may be small, but its role in the body is essential for everyday functioning. It supports immune function year-round and may help shorten cold duration, especially when used as part of a consistent wellness routine. Jamieson offers a variety of zinc supplements in different formats and doses to meet your specific needs.