Zinc deficiency: what to know, and what zinc actually does

Last reviewed 16 October 2026Next review April 20273 sources

Your body has no way to store zinc, so it depends on a steady supply from food — and according to the NHS, men need about 9.5mg a day and women about 7mg. This guide covers what zinc actually does, when low intake is worth raising with your GP, the foods that supply it, and what “chelated” means when you see it on a supplement label.

What does zinc do?

Zinc is involved in around 300 of the body’s enzymes, which is why its reach is so broad. Its authorised claims include: zinc contributes to the normal function of the immune system, to normal macronutrient metabolism, to normal protein synthesis and to the maintenance of normal skin. It’s a working mineral rather than a stored one — there’s no zinc reserve to draw down, so intake matters day after day rather than on average.

Signs of low zinc

Signs of low intake are non-specific, and each has many other possible causes. If you are concerned, speak to your GP, who can test for it — rather than taking a large dose of zinc on a hunch. That matters because zinc is one of the minerals where more is genuinely not better: the NHS notes that high doses reduce the amount of copper the body can absorb, which over time can lead to anaemia and weakening of the bones. Taking 25mg or less a day is unlikely to cause harm; megadosing is a bad idea.

Which foods contain zinc?

The NHS lists the good sources as meat, shellfish, dairy foods such as cheese, bread, and cereal products such as wheatgerm. Two things follow from that list. First, most people eating a varied diet can get what they need from food — the NHS says so directly. Second, the list is heavy on animal foods, which is why vegans, and anyone who eats little meat, shellfish or dairy, are the groups most likely to run short. Plant sources exist — wholegrains, beans, nuts, seeds — but the zinc in them is generally less well absorbed.

What is chelated zinc?

“Chelated” means the zinc has been bound to another molecule — usually an amino acid. Chelated forms are often described as easier for the body to absorb than simple mineral salts, though how much difference that makes in practice is debated.

On a label, chelated zinc might appear as zinc glycinate, zinc bisglycinate, or zinc bound to methionine. It’s typically a little more expensive than the plainest forms (zinc oxide, zinc sulphate), .

Chelated Zinc: NeoLife’s zinc supplement

NeoLife Chelated Zinc is exactly what the name says: zinc in chelated form, bound to two amino acids — glycine and methionine. A pot holds 90 tablets for £21.00, which works out at 23p a tablet — three months of daily use from one pot.

We also sell zinc together with vitamin D, which the NHS advises most people in the UK to consider from October to March, as the Vitamin D and Zinc Duo at £41.50, which is £4.50 less than buying them separately.

See Chelated Zinc’s full details and order it here.

When to take zinc

Zinc is best taken with a meal — on an empty stomach it can cause nausea in some people. If you also take an iron supplement, take them at different times of day: iron and zinc compete for absorption, and swallowing them together shortchanges both. Beyond that, the time of day doesn’t much matter; consistency does, since your body doesn’t store it.

If you take prescribed medication — particularly some antibiotics, which zinc can interfere with — check with your GP or pharmacist before starting a zinc supplement. This article is general information, not medical advice.

Products in this guide

Vitamin D and Zinc Duo£41.50View productChelated Zinc£21.00 Subscribe & save 10%View product

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