Zinc isn’t glamorous. It doesn’t have the reputation of collagen, the trendiness of turmeric, or the buzz of vitamin D. But quietly, behind the scenes, this little mineral plays a powerful role in your body. And if you’re constantly feeling tired, moody, worn down or just a bit "off", zinc deficiency could be one of the missing pieces in your wellness puzzle.
I'm Hala, founder of Dietapplements, and I believe in clean, honest nutrition that actually works with your lifestyle not against it. So let’s talk zinc, not the dull textbook version, but what it truly does for real people with real responsibilities and real fatigue.
Zinc is essential to your immune system. It helps you recover faster and fight off those lingering colds because let’s face it, most of us don’t have the luxury of being unwell when there’s school runs, packed lunches, deadlines, and a never-ending laundry pile. While nutrients like vitamin C and omega 3 often steal the spotlight, zinc deserves just as much attention, especially for women constantly juggling life at full speed.
But it doesn’t stop there. Zinc also plays a critical role in the health of your skin, hair and nails. If your hair’s thinning, your nails are breaking, or your skin’s lost its glow, your body might be waving a red flag for more zinc. It’s a quiet beauty warrior, working at a cellular level to keep you looking and feeling fresh.
Mood and energy? Yep, zinc helps there too. It supports your body in producing dopamine, that feel-good chemical that keeps you calm, focused and motivated. Without enough of it, your day can feel like a constant uphill battle. Think brain fog, snapping at your partner, or feeling flat even when everything should be fine. Zinc helps you navigate the chaos, from school drop-offs to dinner time dramas, with a little more grace.
Let’s not forget blood sugar and metabolism. If you're trying keto, intermittent fasting, or simply want to stop craving sugar every hour, zinc helps insulin do its job properly. It's like a backstage manager, keeping things balanced without needing the applause.
And finally, a favourite topic of mine, hormones and libido. Zinc directly supports fertility in both men and women. It encourages testosterone production in men, oestrogen balance in women, and overall reproductive health. That spark you’ve been missing? Zinc could be part of the solution. It’s one of the only micronutrients scientifically recognised to have such a wide-reaching hormonal effect.
So how much do you actually need? The NHS recommends around 7mg for women and 9.5mg for men daily, but many nutritionists agree that aiming closer to 10–15mg per day is ideal, especially if you’re active, under stress, or recovering from illness. It’s not just about getting by, it’s about thriving.
Now, the big question, where do you get your zinc? The gold medal goes to oysters. Just six medium oysters provide over 300% of your daily zinc needs. But I know what you’re thinking, they’re not cheap, not always available, and frankly, not to everyone’s taste.
Thankfully, there are plenty of more affordable and accessible zinc-rich options. Think grass-fed beef and lamb, pumpkin seeds, cashews, chickpeas, lentils, mushrooms, cheddar cheese, and even a bit of dark chocolate. While not all of these are zinc powerhouses like oysters, they all contribute to your daily intake, especially when enjoyed as part of a balanced diet.
If you’re experiencing any of the following, frequent colds, brittle nails, thinning hair, mood swings, white spots on your nails, or low libido – it might be worth looking into your zinc levels. Deficiency is surprisingly common, particularly in women who are over-stretched and undernourished. Work, childcare, caring for others, then doing it all again the next day, sound familiar?
One more thing: zinc rarely works alone. For your body to absorb and use it effectively, it needs helpers, also known as co-factors like vitamin B6, magnesium and copper. That’s why at Dietapplements, we formulate our supplements with these in mind. You’ll find zinc paired beautifully in our collagen blends, our apple cider vinegar complex, our joint and bone support formula, and our libido-boosting complex with maca and ginseng. We’ve carefully combined zinc with the nutrients it needs to shine, so you don’t have to guess.
Zinc may not be the most talked-about nutrient, but trust me, it does some heavy lifting in your body. From better focus to stronger immunity, clearer skin to balanced hormones, it's time to give this unsung hero the attention it deserves.
Ready to explore our zinc-enriched formulas? You can shop them here, or reach out if you have questions, I’d love to help you find what works best for your body and lifestyle.
-- Written by Hala Ali, founder of Dietapplements
