by Jack Norris, Registered Dietitian
Until now, I’ve suggested that vegans supplement with zinc if they have signs of deficiency, especially frequent colds or cracks in the corners of the mouth. Recent research suggests that, in general, vegans could improve their health by supplementing.
A study by Vallboehmer et al. (Germany, 2025) found a high percentage of vegans to be zinc deficient, with evidence that it’s impacting their immune system. Klein et al. (Germany, 2023) also found that a high percentage of vegans are likely zinc-deficient.
For those who opt to supplement, I recommend about 50-100% of the RDA. For vegan adults, the recommended intake is approximately 5 to 10 mg per day. I supplement with 15 mg per day—5 mg in a multivitamin, and a 10 mg zinc-only supplement. I usually take them at different times, just in case it helps with absorption.
I’ve updated the section, Zinc Absorption and Status of Vegans, on VeganHealth.org with the details of this research.
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