Around 17% of people worldwide are at risk of not getting enough zinc, and it matters for male fertility too.

Zinc quietly supports your immune system, wound healing, hormones and fertility. In higher-income countries the risk is lower, at about 7.5%, probably because zinc-rich foods like red meat, shellfish and dairy are expensive. Legumes, nuts and seeds are good sources too, but they come with a catch.

Why women are at risk

Some women are at even higher risk of falling short:

  • Plant-based eaters: not because plant foods contain less zinc, but because phytic acid in whole grains and legumes binds zinc and blocks its absorption.

  • Long-term hormonal contraceptive users: synthetic oestrogen appears to shift zinc out of the blood and into tissues, alongside a decline in serum albumin, the main protein that carries zinc around your body. Gynaecologists will often test zinc in women who have been on the pill for a long time.

  • Those who are pregnant or breastfeeding, when needs rise

  • Those who find zinc-rich foods like red meat and shellfish too expensive

Sufficient, low or deficient? Making sense of your results

Serum zinc is the usual blood test, though it's an imperfect marker. Here's a simple way to think about it:

  • Sufficient: serum zinc of about 10 to 18 µmol/L. Your levels are healthy.

  • Low: below about 10 µmol/L. Your levels are depleted, particularly if you also have symptoms.

  • Deficient with symptoms: low levels plus signs such as slow wound healing or recurrent infections. This is the medically significant stage and needs a GP's input.

Serum zinc is best measured fasting in the morning, falls when you have inflammation, and naturally runs lower in pregnancy. Lab ranges also vary, so read your result with your GP.

Know the signs

Slow wound healing, hair changes, recurrent infections and a poor immune system.

How much do you need?

Under the Australian and NZ Nutrient Reference Values:

  • Reproductive-age women: 8 mg per day (the RDI)

  • Pregnancy: 11 mg per day

  • Breastfeeding: 12 mg per day

  • Upper limit: 40 mg per day

Why does the requirement rise? Pregnancy supports your baby's growth and cell division, and breastfeeding is the highest of all because zinc passes into your milk.

Should you supplement?

Supplementation is often recommended for higher-risk groups, such as long-term pill users, plant-based eaters or anyone with low levels, so it's worth discussing with your GP or nutritionist. Stay under 40 mg per day, as too much zinc can lead to copper deficiency. Take it with food if it upsets your stomach, and away from iron or calcium supplements.

Don't forget your partner

Zinc supports sperm production and testosterone, and low zinc is linked to male infertility. It's one nutrient worth tackling as a couple.

Food first: build a zinc-smart plate

Good sources are red meat, shellfish (especially oysters), dairy, legumes, nuts and seeds. For plant foods, soaking, sprouting and fermenting reduce phytate and improve how much zinc you absorb.

Try these pairings:

  • Beef and cashew stir fry: zinc-rich meat and nuts in one dish. Avoid loading the same meal with lots of iron or calcium, which compete for absorption.

  • Soaked chickpea and pumpkin seed salad with lemon: soaking reduces phytate, improving zinc availability from both the chickpeas and the seeds.

  • Overnight soaked oats with yoghurt and pumpkin seeds: soaking helps release the zinc from the oats.

The takeaway

Don't guess. If you're plant-based, have been on the pill for years, or are planning a pregnancy, ask your GP about checking your zinc, and make soaked grains, legumes, nuts and seeds a regular habit.