If you’ve been feeling a little tired or can’t seem to shake that pesky seasonal sniffle, you could be overlooking one small but mighty mineral: Zinc.
Zinc may not be the first mineral you rush to add to your vitamin bag, but it’s actually a total powerhouse for your body: In the realm of health and wellness (hello, Vitamin C and Magnesium), zinc often takes a backseat. From helping you get your glow on to ensuring that your immune system is well-primed for battle, zinc is involved in more than 300 different enzyme reactions. That’s a lot of heavy lifting for one tiny element!
In this guide, we’re gonna take a deep dive into why this mineral is fair dinkum essential for every Aussie crocodile and how to tell if you’re slacking on it – plus how to choose the best zinc supplement Australia offers to keep you feeling good as new.
What is Zinc, and Why Do We Need It?
Zinc is an “essential trace mineral”. Your body requires it to operate smoothly, but it can’t make or store it. It’s a bit like petrol in your car - you need to keep adding it regularly, either from your diet or supplements, to keep the engine running smoothly.
Since we don’t have a “zinc storage tank” in our bodies, even a slight nosedive in your daily intake can begin to manifest itself in your energy (or acne). It is essential for DNA synthesis, making new proteins, and even your ability to taste and smell. Feeling like that morning flat white tastes a little “off” or bland today? It might not be the barista – it could instead point to you being found wanting in the zinc department!
1) Supports Immune Function
We’ve all experienced it - waking up at the start of a big weekend, or before a camping trip, with that scratchy feeling in the back of the throat. And this is where zinc stands out. It is, essentially, the “security guard” for your immune system.
Zinc is crucial for the development and activation of T-lymphocytes (the fancy name for immune cells that go on the attack against infected or cancerous cells). With too little zinc, your immune response can become a bit sluggish, allowing bugs to overwhelm you.
Pro tip: Lots of Aussies pop a zinc as soon as they feel the start of a cold. Research shows that if taken within 24 hours of the first symptoms, it can cut the duration of a common cold in half. It’s about getting back to it faster so you don’t miss the surf or Sunday footy.
2) Aids in Wound Healing
Have you ever had a little scratch or mosquito bite that just won’t seem to heal? Zinc plays a pivotal role in the structure and integrity of our skin. It is widely used in hospitals to treat burns and some types of skin ulcers, because it is so effective in helping cells regenerate.
Anytime there is a cut in your skin, zinc is needed by the body for the formation of collagen to help manage inflammation. It’s as though a little construction crew were laboring behind the scenes, stitching your skin back together. If you’re very active - whether that means hiking the Blue or occasionally, or even just doing a lot of gardening- when you have healthy zinc levels, it means your body is better equipped to recover from those little bumps and scrapes.
3) Promote Skin and Hair Health
If you’ve been dropping all the dollars on fancy serums and potions but your skin still feels “blah,” it might do you well to look inside. Zinc is a skin-clearing, not-so-blatant superweapon.
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Acne Buster: When it comes to mounting acne, Zinc is your go-to ingredient because of the anti-inflammatory properties that feel good for redness and irritation caused by breakouts. It’s also oil control, which is a godsend (esp during our humid Aussie summers).
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Hair Help: Are you seeing more hair in the drain than usual? Hairs are obviously composed of zinc, so you can imagine why it is so important that the body receives enough of this precious metal to stimulate hair tissue growth and repair. It maintains the oil glands surrounding the follicles in good working condition.
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The Glow Factor: Zinc supports cell division, which helps your skin to turn over more successfully — and voila! That’s the healthy-looking, glowing complexion we all desire.
4) Support Reproductive Health
And this is a really big one for the blokes (that the ladies will appreciate too)! Zinc in the male reproductive system is concentrated and required for healthy testosterone levels, sperm quality, and overall reproductive health. This is why it’s frequently called the ultimate “men’s health” mineral.
Zinc is just as important for women. It affects egg health and balances the hormones that control your cycle. If you and your partner are planning to try for a baby, making sure you both have healthy levels of zinc is an excellent place to start. It is saving your health and your babies: it’s about building the best (reproductive) life you can.
5) Supports Overall Health and Free Radicals
In our fast-paced, urban existences, we’re exposed to “oxidative stress” at every turn – from pollution and UV rays (especially under the Aussie sun) to processed food. This stress forms free radicals, unstable molecules that can harm your cells and accelerate aging.
Zinc is an antioxidant and, as antioxidants advance towards combating free radicals, so too will zinc. Because it shields your cells from this “rusting” process, zinc promotes overall health & helps you age gracefully. It’s not just a matter of not getting sick; it’s about feeling amazing and energetic as you move through your day-to-day life.
Additional Benefits of Zinc
Zinc has more tricks up its sleeve beyond the ʻBig Fiveʼ:
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Eye Health: It aids in transporting Vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.
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Digestion: It fortifies the lining of your gut, which you need to properly absorb all that other good stuff from your food.
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Mood Support: Evidence is mounting that zinc can also help stabilize your mood. It is found in abundance in the brain, particularly in areas involved with emotions.
Signs of Zinc Deficiency
How do you know if you’re not getting enough? With zinc being so common, the symptoms can be all over the place. You might notice:
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Slow-healing wounds: Small nicks and scratches are lingering.
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White spots on fingernails: A retro sign to watch for that your levels could be sinking.
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Hair loss or thinning: Are you noticing a bit more scalp when you look in the mirror than you used to?
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Loss of appetite or loss of taste: Food just doesn’t taste good or is not satisfying.
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You’re getting sick a lot: You keep coming down with whatever bug is going around the office.
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Brain fog: Feeling like you can’t quite focus on what you’re doing.
If this sounds like you, though, don’t worry! It’s usually a fairly simple repair once you understand what to look for.
How to Get Enough Zinc in Your Diet
You should get the most zinc from a balanced diet, but some foods are absolute “zinc superstars.”
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Oysters: These are the best. Only two oysters give you more than the amount you need each day. Ideal for a relaxed seafood platter at the beach!
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Red Meat: Both beef and lamb are great sources of easy-to-absorb vitamins.
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Pumpkin Seeds (Pepitas): Lovely plant-based sprinkle for your SALAD or PORRIDGE.
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Legumes: Chickpeas and lentils are ok, but they contain phytates, which can slightly interfere with absorption (pro tip: soaking them helps!).
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Dairy: Cheese and milk are also a decent pick-me-up.
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For Vegans & Vegetarians: Plant foods containing zinc are not as readily absorbed by the body compared to animal food sources; you may need to eat about 50% more for vegans and vegetarians ( than meat eaters, particularly oysters ) to ensure that your dietary intake is being met. It's where a good supplement can really help.
How to Pick the Perfect Zinc Supplement
The chemist aisle can be a bit overwhelming - there are so many bottles! To help you select the best zinc supplement, we look at three key factors to remember when shopping for one in Australia:
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The Form Matters: Seek “Zinc Citrate,” “Zinc Gluconate” or “Zinc Bisglycinate.” These tend to be better absorbed with less stomach upset than zinc sulfate.
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Dosage: Don’t go overboard. More isn’t always better. The sweet spot for most adults is 10mg to 30mg a day unless your doctor tells you differently.
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Purity: Select a brand that is open about its ingredients. You want a simple, clear-cut formula free from any extra fillers or manmade nasties.
Final Thoughts
And when it comes to your health, at the end of the day, that should not be a chore. Zinc is one of those easy, basic ingredients that too many people just don’t get enough of — unless it’s simply because they’re unaware of the potential payoff for how you feel, look, and perform. Whether boosting your immune system or finally clearing up that stubborn skin, it’s a mineral that really does pay its way.
Then, go and assess your diet, watch out for those deficiency signs, and if all you want is a surefire way to plug the gaps by consuming food or supplements, then look no further than our top pick for the best zinc supplement in Australia.
Keep well, keep moving, and soak up that Aussie sunshine!
References:
Garner TB, Hester JM, Carothers A, Diaz FJ. Role of zinc in female reproduction. Biol Reprod. 2021;104(5):976-994. doi:10.1093/biolre/ioab023
Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81. PMCID: PMC6010824 PMID: 30009140
Zinc: Nutrient Reference Values for Australia and New Zealand.Eat for Health, National Health and Medical Research Council, n.d., https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc. Accessed 22 Jan. 2025.
