Zinc
Overview
Zinc is an essential trace mineral that plays numerous critical roles in brain function and overall health. It serves as a cofactor for many enzymes involved in DNA synthesis, cell division, and neurotransmitter regulation. Zinc is particularly important for dopamine modulation, acting as an allosteric modulator of GABA receptors and supporting glutamate regulation. It also functions as a cofactor for antioxidant enzymes, working synergistically with other antioxidants to protect cells from oxidative damage. Zinc is essential for immune function and gut barrier integrity, and it plays a role in methylation processes alongside folate and B12. Plant-based zinc sources are less bioavailable due to phytates, but soaking and sprouting can improve absorption.
Recipes
7 recipes containing this substance
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
25 foods containing this substance
Beef
High creatine, CoQ10, heme iron, and complete protein
Black Beans
Legume with polyphenols and protein; optimal soaking conditions detailed
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Cashews
Plant protein and zinc source
Chicken
Complete protein with niacin, zinc, and tryptophan
Chickpeas
Legume providing protein, fiber, folate, magnesium, and B6
Crab
Seafood providing zinc and complete protein
Dark Chocolate
Cocoa flavanols for cognitive support; heavy metal considerations
Eggs
Complete protein with choline, B vitamins, and phospholipids
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Lamb
Creatine, heme iron, and complete protein
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Milk
Complete protein, nicotinamide riboside, and calcium
Oats
Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support
Oysters
Highest zinc content among common foods
Peanuts
Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support
Pork
Thiamine, creatine, zinc, and complete protein
Pumpkin Seeds
High zinc, tryptophan, and magnesium for neurotransmitter support
Quinoa
Pseudograin with complete protein, magnesium, and GABA potential in sourdough
Shrimp
Seafood providing protein and minerals
Sourdough Bread
Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Wheat
Whole grain providing B vitamins, fiber, and minerals
Whole Grains
General category of whole grain foods
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Inflammation | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Methylation | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Neurochemical Balance | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper |
References
- Zinc supports neurotransmitter pathways (especially dopaminergic modulation), antioxidant enzymes, and immune signaling; insufficiency is linked with cognitive and mood symptoms
- Zinc is important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD
- Higher doses are sometimes recommended (e.g., 15–30 mg), especially in those with absorption issues; studies have shown benefits from higher doses of 30 mg in increasing BDNF Agh et al. 2022
- Improved efficacy of spreading vitamins through the day (b.i.d. dosing) was found to be more effective for zinc glycinate Arnold et al. 2011 Akhondzadeh, Mohammadi, and Khademi 2004
- Zinc acts as an allosteric modulator of the GABA receptor Peralta and Huidobro-Toro 2016
- Glutamate: Principal excitatory neurotransmitter; cofactors include glutamine (from protein), B6, magnesium, zinc
- Research indicates that deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms Razavinia et al. 2024
- Epithelial layer (tight junctions) disrupted by nutrient deficiencies including zinc, increasing permeability ("leaky gut")
- Zinc serves as a cofactor for antioxidant enzymes and works synergistically with other antioxidants Mocchegiani and Malavolta 2019 Vertuani, Angusti, and Manfredini 2004
- Heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper Zhai et al. 2015
- Repleting essential minerals (calcium, iron, zinc) together with dietary fibres, phytates, and polyphenols reduces gastrointestinal absorption of toxic metals Zhai et al. 2015 Berglund et al. 1994
- Plant zinc is less bioavailable due to phytates; soaking/sprouting helps improve bioavailability
- Phytates can bind essential minerals such as zinc, iron, and calcium, potentially impairing their absorption Taylor et al. 2009
- Soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability GREINER and KONIETZNY 1999
- Synergy with magnesium and omega-3s reported; other studies have shown magnesium to be effective with both zinc and omega-3 and omega-6 Huss, Völp, and Stauss-Grabo 2010
- Vegetarians in their 80s had higher odds of cognitive impairment compared to omnivores, likely due to deficiencies in B12, EPA/DHA, and zinc Jigeer et al. 2025