The Zinc Supplement Matters: A Guide to an Essential Mineral

At Avacare, we firmly believe that small, consistent changes add up to improvements in your health and well-being. One key nutrient that often goes overlooked is zinc, and although it doesn’t always grab headlines like vitamins A, C or D, it quietly supports many of your body’s essential functions — and deserves a little more attention and you might be wondering if you need to be taking a zinc supplement.

What is Zinc and Why Does the Body Need It?

Zinc is an essential mineral (our bodies can’t make it, so we must get it through food or supplements). It is involved in hundreds of enzyme reactions, supports immune function, helps our skin and tissues heal, and even assists in how our cells divide and communicate. As Zinc is involved in so many body systems, we need more of it when life puts more demands on us (during periods of stress, illness and for recovery).

Food Sources of Zinc

Zinc is available in a vast range of foods (both animal and plant based), although there are factors that can affect it’s absorption.

Zinc from animal foods is generally more bioavailable, meaning your body absorbs it more efficiently. Examples are:

• Shellfish
• Red meat
• Poultry
• Fish
• Eggs
• Dairy products

Plant foods can be excellent sources too, although absorption can be lower because of phytates (compounds that bind minerals). You can boost absorption by soaking, fermenting, or sprouting these foods. Examples are:

• Legumes
• Nuts and seeds
• Whole grains (although absorption is compromised due to phytates)
• Fortified foods (although the type of zinc may not be the best)
• Vegetables (although generally in smaller amounts)

Practical Tips to Boost Zinc Absorption:

• Pair zinc-rich foods with protein and vitamin C sources to improve absorption.
• Limit excessive intake of tea, coffee, or high-fibre foods (such as whole wheat) at the same time as zinc-rich meals — they can reduce uptake slightly.
• If you follow a vegan or vegetarian diet, consider a supplement to ensure consistent levels —Avacare Vitamin C + Zinc Effervescent Tablets.

When Do You Need Zinc?

Most of us get enough zinc when our diet is varied and our health is stable. But there are times when your zinc status might benefit from a little boost:

• You follow a plant-rich or very restricted diet (zinc from plants is often less easily absorbed)
• You’re older, or you have a condition that affects nutrient absorption (please check with your healthcare professional)
• You’re recovering from illness, surgery or have an ongoing healing process
• You find you’re more prone to infections, your wounds take longer to heal, or you feel unusually fatigued
• During the cold and flu season, to support a healthy immune system.

How to Supplement Zinc Safely

Because zinc plays many roles, it’s important to be thoughtful when supplementing:

• For adults, typical recommended daily intake is in the region of 8–11 mg.
• More isn’t always better: taking too much zinc over time can cause imbalances (for example, interfering with copper absorption).
• Timing and your broader diet also matter (for instance, high-phytate foods like some wholegrains and legumes can reduce zinc absorption).
• If you’re pregnant, have health conditions, or take multiple medications, it’s wise to consult your healthcare professional before adding a zinc supplement.

Key Takeaways

• Zinc is an essential but often overlooked nutrient with wide-ranging roles.
• You may have higher zinc demands or lower zinc intake than you realise — especially in certain life stages or circumstances.
• A carefully considered zinc supplement — used sensibly — can support your immune system, recovery and general wellbeing.
• Always approach supplementation as one part of a holistic approach: diet, lifestyle, and regular healthcare input still lead the way.

Avacare Adult & Teen Vitamin C + Zinc Effervescent Tablets — designed to provide vitamin C and zinc in one handy, vegan effervescent format.