Zinc and immunity: the science behind the winter reflex

Zinc is one of the few minerals whose immuno-modulating effect is well documented. Detail of mechanisms, effective doses and bioavailable forms.

Zinc is involved in over 300 enzymes, several of which are critical for the maturation and activation of T and B lymphocytes. As a result, a zinc deficiency, even mild, weakens the immune system.

Zinc is one of the few minerals whose immune role is validated by an EFSA claim. The effective dose is 10 to 15 mg/day: beyond 25 mg long-term, it induces a counterproductive copper deficiency. Prefer citrate or bisglycinate, and start the cure preventively (September/October), not after the first cold.

The authorised EFSA claim

'Zinc contributes to the normal function of the immune system' (EU Regulation 432/2012). This claim, rare in its ecosystem, reflects the scientific solidity of the link.

What dosage?

10 to 15 mg/day is amply sufficient for an adult. Beyond 25 mg/day long-term, you risk an induced copper deficiency, paradoxically harmful to immunity.

Forms: citrate, bisglycinate, picolinate

Zinc citrate and zinc bisglycinate offer comfortable bioavailability and excellent digestive tolerance. Zinc sulfate, found in low-end products, sometimes irritates the stomach. Zinc oxide is poorly absorbed.

When to start the cure?

Ideally in September/October, preventively. Not after the first cold. A multivitamin with 10 mg of zinc citrate (like the Chutex Complete Multivitamin) covers the needs of the majority.

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