Where do vegans get zinc? Conventional wisdom says you have to eat meat to get enough zinc, but there are plenty of vegan zinc options to choose from.
Your body uses zinc for normal growth, DNA and protein synthesis, proper immune system function, and wound healing. It’s also important for proper sense of taste and smell.(1) If you’re someone who catches colds easily, getting more zinc in your diet could help solve that problem.
Symptoms of zinc deficiency are serious and include delayed growth and delayed sexual maturation in kids, poor wound healing, hair loss, impaired immune function, and dermatitis.
Daily Recommendations
Nutritional recommendations for zinc and other nutrients are developed by the National Academy of Medicine (formerly the Institute of Medicine) to plan and assess the nutrient intakes of healthy people.
Recommended Daily Allowance (RDA) for Zinc:
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–6 months* | 2 mg | 2 mg | ||
| 7–12 months | 3 mg | 3 mg | ||
| 1–3 years | 3 mg | 3 mg | ||
| 4–8 years | 5 mg | 5 mg | ||
| 9–14 years | 8 mg | 8 mg | ||
| 14–18 years | 11 mg | 9 mg | 12 mg | 13 mg |
| 19+ years | 11 mg | 8 mg | 11 mg | 12 mg |
Recommended Dietary Allowance (RDA): average daily intake of a nutrient that’s sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy people.
Adequate Intake (AI): approximate intake assumed to be nutritionally adequate based on limited research, though still not enough evidence to develop an RDA.
Tolerable Upper Intake Level (UL): maximum daily intake that’s unlikely to cause adverse health effects.
The Tolerable Upper Intake Level (UL) for zinc is 40 mg for adults.
Symptoms of zinc toxicity include loss of appetite, diarrhea, abdominal cramps, headaches, reduced immune function, nausea, vomiting, decreased “good” HDL cholesterol levels, and deficiencies in other nutrients such as copper and iron.(2)
How to Absorb More Zinc on a Vegan Diet
Unlike some other vitamins and minerals, your body has no way to store zinc, so it’s important to get enough zinc in your diet on a daily basis.
Ways to increase the amount of zinc your body absorbs from food include:
Protein: Eat foods that are high in protein, such as legumes and nuts.
Phytates: Eat foods that are low in phytates and avoid eating foods that are high in phytates, which decrease zinc absorption. Unfortunately, most plants can be rather high in phytates, which bind to zinc, making it difficult for your body to absorb.
Sprouted foods: Sprouted legumes, grains, and seeds can help break phytate binds, making the zinc in these foods easier to absorb. You can sprout these foods yourself by soaking them in water for several hours and then letting them sit out and form sprouts.
Leavening: The leavening in many baked goods also helps breaks down phytate. Leavening is a substance used in baking that helps dough to rise (such as yeast or baking powder).
Fermented foods: The fermenting process for certain soy foods such as miso and tempeh also helps break down phytate, making the zinc in these foods easier for your body to absorb.
Best Vegan Sources of Zinc
There are a lot of plant foods that contain zinc, so vegans have plenty of options when it comes to finding reliable sources of zinc on a daily basis.
Top vegan sources of zinc are:
- Oatmeal
- Tofu
- Cashews
- Sunflower seeds
- Chickpeas
- Lentils
- Almonds
- Pecans
- Tempeh
- Kidney beans
- Peas
- Chia seeds
- Walnuts
- Peanut butter
Vegan sources of both zinc and protein are:
- Legumes
- Nuts
- Seeds
- Grains
Many zinc sources are already high in protein, which means as a vegan it’s not difficult to absorb adequate amounts of zinc.
Vegans & Zinc Supplements
Most people don’t need to take zinc supplements because they get enough zinc from their diet.
People who could benefit from zinc supplements are people who are pregnant or lactating, alcoholics, and people with certain diseases such as sickle cell and gastrointestinal diseases.
Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. To make sure your diet is providing you with the correct amount of nutrients your body needs, be sure to consult a nutrition specialist (ie: registered dietitian) with expertise in vegan diets.