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 might improve their health by supplementing with zinc.
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.
References
4 thoughts on “Vegans Should Probably be Supplementing with Zinc”
Thank you for this! Do you supplement with an additional zinc product on top of the Deva multivitamin because you feel 5mg is not enough? Do you think the zinc oxide form also affects it as some data suggests it is less well absorbed?
EI,
Yes, I add an additional zinc supplement because I don’t think an extra 5 mg is enough for me.
I’m not aware of research suggesting that zinc oxide isn’t absorbed at a relatively normal rate. I rarely worry about the forms that nutrients are in for supplements, but if you know of such research, feel free to post it.
Vitamin B12 is an exception, since there’s reason to believe that cyanocobalamin is absorbed at a much higher rate than other forms.
Happy to share Jack, and would be interested in your thoughts:
https://academic.oup.com/jn/article/144/2/132/4637670
https://aspenjournals.onlinelibrary.wiley.com/doi/10.1177/0148607195019005393
https://www.tandfonline.com/doi/abs/10.1080/07315724.1994.10718389
B12 is another case as you mentioned, although it’d be nice to have studies truly exploring the impact (or lack thereof) of MTHFR gene mutations on cyanocobalamin versus methylcobalamin supplementation.
Generally speaking though, differences between supplemented nutrient forms are rather commonplace, although perhaps not as critical as supplementing at all to begin with, or dosages.
For example, magnesium oxide is notorious for poor absorption and negative side effects, kelp iodine for inconsistent dosages, et cetera.