Supplement
Zinc for women
Zinc is a mineral with EFSA-authorised roles in normal function of the immune system, normal cognitive function, normal fertility and reproduction, and the maintenance of normal hair, skin and nails. The adult RNI for women is 7 mg/day; the NHS advises not exceeding 25 mg/day from supplements without medical advice. Absorption is lower from plant sources than from meat and shellfish. Speak to your GP or pharmacist before starting a supplement, especially alongside a multivitamin.
What it does
Zinc is an essential mineral. The roles permitted under EFSA-authorised health claims are factual and modest:
- Zinc contributes to the normal function of the immune system.
- Zinc contributes to normal cognitive function.
- Zinc contributes to normal fertility and reproduction.
- Zinc contributes to the maintenance of normal hair, skin and nails.
These are general nutritional roles. Zinc is one to watch the dose on: unlike vitamins that are simply excreted in excess, sustained high zinc intake can interfere with copper absorption, which is why the NHS sets a specific supplement ceiling.
Who it is for
Most people eating a varied diet get enough zinc without supplementing. It is worth checking your intake if you eat mostly plant-based, since plant-source zinc is less readily absorbed, or if you are pairing it with fertility or hair, skin and nails goals where the authorised claims genuinely apply. See our life-stage nutrient table for how the RNI changes in pregnancy and breastfeeding.
What to look for when buying
- The adult RNI is 7 mg/day for women (see our life-stage nutrient table); most multivitamins already include some zinc, so check for overlap before adding a standalone product.
- Do not exceed 25 mg/day from supplements without medical advice; the NHS caution on high-dose zinc is that it can reduce the amount of copper the body can absorb over time.
- Zinc from plant sources (pulses, wholegrains) is less readily absorbed than from meat and shellfish, which is a real consideration for a vegan or vegetarian diet, not just for iron.
- Zinc lozenges are commonly marketed for immune support during a cold; the EFSA-authorised claim covers normal immune function generally, not treating or shortening a specific illness.
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Check it yourself
Check any product's milligram amount against the upper safe limit checker and the recommended daily intake lookup before you buy, especially if you also take a multivitamin.
Frequently asked questions
How much zinc do I need?
The UK Reference Nutrient Intake for adult women is 7 mg/day. The NHS advises not exceeding 25 mg/day from supplements without medical advice, since long-term high intakes can reduce how much copper the body absorbs.
Does zinc really help with colds?
The EFSA-authorised claim is that zinc contributes to normal function of the immune system generally, not that it treats or shortens a cold. Be cautious of marketing that implies more than that authorised claim covers.
Do I need more zinc on a vegan or vegetarian diet?
Zinc from plant sources such as pulses and wholegrains is less readily absorbed than from meat and shellfish. This does not automatically mean supplementing, but it is worth checking your intake if you eat mostly plant-based, the same way you might for iron.
Can I take zinc alongside a multivitamin?
Many multivitamins already include zinc, so check for overlap before adding a standalone product, to avoid unintentionally going over the 25 mg supplement guidance.
This is information, not medical advice, and is not a substitute for a registered clinician. Speak to your GP or pharmacist before starting a zinc supplement, especially alongside other supplements.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 8 June 2026
Reviewed by Oliver Mackman, Editor. Editorial review against published guidance; not a clinical review.