Fact sheet

Zinc Deficiency

Zinc is a trace mineral your body needs for growth, wound healing, taste and a working immune system. True deficiency is uncommon with a varied diet, but vegetarians, heavy drinkers and people with gut conditions are at higher risk. More isn’t better: too much zinc causes problems of its own.

The zinc ladder

Food first. Supplements for proven or likely deficiency, for a set time. And always ask why you’re low.

  1. Step 1 · Self-careZinc-rich foodOysters (the richest source), red meat, poultry, seafood and fortified cereals. Legumes, nuts, seeds and wholegrains add smaller, less well absorbed amounts.
    Works
    Enough for most people. Adults need about 14 mg a day (men) or 8 mg (women); more in pregnancy and breastfeeding
    Cost
    Your usual grocery bill
    How long
    Ongoing
    Watch for
    Vegetarians, especially vegans, need up to 50% more, because plant zinc is harder to absorb

    One oyster beats a bowl of salad on zinc. Sorry, salad.

  2. Step 2 · Allied healthDietitian reviewChecks whether your diet is short, especially if you’re vegetarian or vegan, have a restricted diet, or are recovering from illness.
    Works
    Not trial-tested for zinc itself, but fixes the cause for diet-related deficiency
    Cost
    About $100–200 a visit; Medicare rebates with a GP chronic condition plan if eligible
    How long
    One to a few visits
    Watch for
    Restrictive “clean eating” plans that cut out whole food groups

    A plan you can stick to beats a supplement you forget.

  3. Step 3 · PharmacyZinc supplement, for a set timeFor confirmed or likely deficiency, at a dose agreed with your doctor or pharmacist.
    Works
    Corrects deficiency; skin, taste and wound healing usually improve over weeks
    Cost
    About $10–20 a month
    How long
    Usually weeks to a few months, then review
    Watch for
    Nausea and a metallic taste. Long-term doses over 40 mg a day can cause low copper, with anaemia and nerve damage. Keep 2 hours away from iron tablets and some antibiotics

    Zinc is a course, not a lifestyle.

  4. Step 4 · PrescriptionTreat the causeCommon causes include coeliac disease, Crohn’s disease and other bowel conditions, weight-loss surgery, heavy drinking, kidney disease and some water tablets (thiazide diuretics).
    Works
    Treating the cause often fixes zinc and other deficiencies at the same time
    Cost
    Varies with the cause
    How long
    Depends on the cause
    Watch for
    Low zinc often travels with low iron, B12 or vitamin D: ask whether they’ve been checked

    Low zinc is a clue. Follow it.

  5. Step 5 · SpecialistSpecialist care for severe or ongoing deficiencyRarely, a gut condition, long-term drip feeding or a rare inherited condition needs specialist care, sometimes with lifelong zinc.
    Works
    Very effective when the underlying problem is identified
    Cost
    Public is free (with waits); private fees vary, with Medicare rebates on referral
    How long
    Sometimes lifelong
    Watch for
    A baby or child with a stubborn rash around the mouth, nappy area, hands and feet, plus diarrhoea, needs a doctor promptly

    Rare, serious, and very treatable when found.

Costs are rough Australian prices in November 2026 and vary by pharmacy and provider. PBS co-payment: $25, or $7.70 with a concession card. Results are typical figures from trials and guidelines, not promises.

Save your money

Popular, heavily marketed or often asked about, but the evidence is weak or says no.

What you can do

See your GP if

See a doctor the same day for a child with diarrhoea who is drowsy, passing little urine or can’t keep fluids down. Call 000 (or your local emergency number) if a child may have swallowed a lot of supplements, or call Poisons Information on 13 11 26 (Australia, 24/7).

Common questions

What are the signs of zinc deficiency?

Often vague: poor appetite, a reduced sense of taste or smell, slow wound healing, hair loss, frequent infections, diarrhoea and a scaly rash, often around the mouth, hands or bottom. In children, slow growth. Many of these have other causes, so it’s worth a check.

Who is at risk of low zinc?

Vegetarians and vegans, people with coeliac or inflammatory bowel disease, after weight-loss surgery, people who drink heavily, older people with poor diets, pregnant and breastfeeding women, and breastfed babies over 6 months who aren’t yet eating zinc-rich foods.

How is zinc deficiency tested?

With a blood test, ideally in the morning. It’s not perfect: zinc levels fall during infections and inflammation, and mild deficiency can be missed. Your doctor reads the result alongside your diet, symptoms and other tests.

Does zinc help colds?

Maybe a little. Taken within a day of symptoms starting, zinc lozenges or syrup may shorten a cold by about 2 days, but the evidence is low certainty, and side effects such as a bad taste and upset stomach are common. It doesn’t prevent colds.

Can you take too much zinc?

Yes. The upper limit for adults is 40 mg a day from all sources. Too much causes nausea and stomach cramps, and over months can cause low copper, with anaemia and nerve damage.

Is zinc used for diarrhoea in children?

Yes, in countries where zinc deficiency and malnutrition are common: the WHO recommends 10–14 days of zinc for children with diarrhoea. In children over 6 months it shortens diarrhoea by about 11 hours on average, and more in malnourished children. It isn’t routinely needed for well-nourished children.

Helpful resources

Evidence and more information

Reviewed 1 November 2026. General education, not personal medical advice. Treatment depends on your situation, so talk to your GP or pharmacist.

Related

maladywise.com/zinc/