Zinc (Elemental Zn)
Essential Vitamins & Minerals · 8 specs
Direct Answer
Zinc is an essential trace mineral serving as a structural component in over 2,000 transcription factor 'zinc finger' proteins and catalytic cofactor for 300+ enzymes. Adult RDA is 11mg (men) / 8mg (women), with a Tolerable Upper Limit of 40mg/day.
Source: NIH Office of Dietary Supplements / WHO · Last reviewed Aug 28, 2026
Specs
| Nutrient Type | Essential Trace Mineral |
| Adult RDA / RDI | 11 mg / day (Men) / 8 mg / day (Women) |
| Tolerable Upper Limit (UL) | 40 mg / day (Chronic excess induces copper deficiency) |
| Chemical Forms | Zinc Picolinate, Bisglycinate, Gluconate, Sulfate, Oxide |
| Primary Biological Function | Zinc finger DNA transcription factors, Superoxide Dismutase (SOD1), Carbonic anhydrase, Testosterone synthesis, Phagocytosis |
| Deficiency Condition | Impaired immunity, Hypogonadism, Delayed wound healing, Alopecia, Loss of taste/smell (Anosmia/Ageusia) |
| Top Whole Food Sources | Eastern Oysters, Beef Chuck, Crab, Pumpkin Seeds, Hemp Hearts, Chickpeas |
| Copper Balance Warning | High zinc stimulates intestinal metallothionein which binds copper, risking microcytic anemia if copper is unsupplemented |
Zinc Finger Domains & Gene Expression
Zinc is uniquely required for the structural conformation of 'zinc finger' motifs in nuclear steroid hormone receptors, modulating gene expression for testosterone, thyroid hormones, and vitamin D.
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