Zinc: Why? Who is it for?

Updated on September 29, 2026

Summary: Zinc—Why? For Whom?

Lynn Goneau explains that zinc is an essential mineral, known for its role in the immune system, but also involved in wound healing, skin health, and other bodily functions. She outlines the main dietary sources of zinc and emphasizes that individual needs vary depending on diet and absorption capacity. A zinc supplement may be appropriate in certain cases, particularly when dietary intake is insufficient, but prolonged use of high doses can disrupt the balance with copper.

1) Why is zinc important?

The body does not produce it: it must be obtained through the diet or, in some cases, through a supplement. It contributes, in particular, to immune function and wound healing.

2) Can zinc help with a cold?

Lynn cites studies suggesting that taking zinc as soon as symptoms begin may reduce the duration or severity of a cold in some people. She emphasizes that sleep, physical activity, and a balanced diet remain essential.

3) Who might need a supplement?

Dietary sources include meat, fish, seafood, dairy products, legumes, and grains. A diet lacking variety, certain digestive disorders, or absorption difficulties may warrant an assessment of one’s needs.

4) How should zinc be chosen and used?

Lynn recommends avoiding high doses taken over a long period without medical supervision, particularly due to interactions with copper. She mentions glycinate and picolinate among the available forms and highlights Pure Lab Vitamins’ zinc glycinate, while emphasizing the key question: Do we really need it?

About the Author

Lynn Goneau, Certified Naturopath

Specializes in:

• Digestive Health
• Hormonal Health
• Stress and Fatigue
• Memory and Concentration
• Weight management

Frédéric Bisson, radio host on 104.7 FM

Host at the Cogeco network’s 104.7 FM radio station. Frédéric Bisson has been hosting the show *L’Outaouais Maintenant* from 3:00 p.m. to 5:00 p.m. every weekday since February 27, 2023.

Transcript

Frédéric Bisson - 104.7 FM Host:

Fall has officially arrived. We had a little rain yesterday, but it was still nice to stay indoors. Our dietary needs will change our habits, and we might need to take certain supplements. We’re going to talk about all that with Lynn Goneau, a naturopath at La Boite à Grains. And today, our topic is zinc. Hello, Lynn Goneau.

Lynn Goneau—Naturopath from La Boite à Grains:

Hello, Fred.

Frédéric Bisson - Host, 104.7FM:

Zinc. Why does everyone feel like they need to buy zinc?

Lynn Goneau—Naturopath at La Boite à Grains:

Actually, that’s true. Zinc is a truly essential mineral. That means your body absolutely needs it, but it can’t produce it on its own. Oh, really? So we have to get it daily through our diet or, in some cases, through a supplement. We know it best, of course, for its role in the immune system. But it plays a part in much more than that, Fred. It’s involved in wound healing, skin health, hair growth, fertility, taste, smell, and even the production of certain hormones.

Frédéric Bisson - Host, 104.7FM:

We used to say at home that zinc was good for colds. It can help.

Lynn Goneau - Naturopath from La Boite à Grains:

Yes, that’s true, especially when your immune system is under increased strain. For example, during seasonal changes—as we experience here—or during periods of stress, it’s important. Or when you’re just coming down with a cold—right at the very beginning—zinc can really, really be beneficial. Some studies even suggest that when taken early on at the onset of a cold, it might help reduce the duration or even the severity of symptoms in some people. But it’s no substitute for healthy lifestyle habits like getting enough sleep, exercising, or eating a balanced diet—it’s not a magic wand, no.

Frédéric Bisson – 104.7FM Host:

That’s right, isn’t it? And you often recommend getting our supplements and minerals from food—good food. So how do we know if what we’re eating provides us with enough zinc?

Lynn Goneau - Naturopath at La Boite à Grains:

Well, actually, if you regularly eat meat, fish, and seafood.

Frédéric Bisson—Host, 104.7FM:

When you say meat, do you mean chicken?

Lynn Goneau - Naturopath at La Boite à Grains:

Chicken, beef, turkey—all kinds of meat—and dairy products; it’s generally much easier to meet your zinc needs that way. In fact, your diet already includes plenty of these foods. You also need to be careful not to take unnecessary zinc supplements.

Frédéric Bisson - Host, 104.7FM:

I probably shouldn’t buy any because I eat a lot of yogurt and usually one to two servings of meat a day.

Lynn Goneau - Naturopath at La Boite à Grains:

But then again, it depends, Fred—it’ll depend on your personal needs, obviously balancing it with your diet, and seeing if you’re really able to absorb it. So it’s quite a balancing act.

Frédéric Bisson - 104.7FM Host:

If you’re vegetarian or vegan, for example.

Lynn Goneau - Naturopath at La Boite à Grains:

You can get it from legumes and grains, but zinc from plant sources is sometimes less easily absorbed.

Frédéric Bisson - Host, 104.7FM:

Okay? So it’s not always easy to get what you need from your diet. That’s where you’re saying it can be helpful.

Lynn Goneau - Naturopath at La Boite à Grains:

Some people—especially those who suffer from digestive disorders or absorption issues, older adults, or those whose diets lack variety.

Frédéric Bisson - Host, 104.7FM:

Okay, so you’re saying it’s not for everyone, but what if we take it anyway?

Lynn Goneau - Naturopath at La Boite à Grains:

You have to be careful. Yes, because taking high doses—or taking it for long periods of time—is generally not recommended, since zinc can compete with its “sibling,” copper, which is very important for iron transport, red blood cell formation, and the proper functioning of the system.

Frédéric Bisson - 104.7FM Host:

Iron, zinc, copper. They all contain metal—we tend to forget that.

Lynn Goneau - Naturopath at La Boite à Grains:

Yeah. Personally, Fred, I like to take it in cycles—for example, I might take it for a month, then take a break for one or two months before starting again. If you ever feel the need to take it, remember that it’s always important to talk to a healthcare professional before starting any supplementation, especially if you’re taking medication. You want to figure out how much you need? And if your diet is good, it’ll provide it.

Frédéric Bisson – Host, 104.7FM:

Yes. Exactly. I agree with that—even a herb like milk thistle, for example, can sometimes cause an interaction with a medication I’m familiar with, even though everyone kept telling me it was so good.

Lynn Goneau - Naturopath at La Boite à Grains:

Yes, absolutely.

Frédéric Bisson - 104.7FM Host:

I’d be in the hospital. So, let’s say we decide to take a supplement—whether it’s zinc or something else. For example, magnesium: glycinate, picolinate, chelate, oxalate…

Lynn Goneau - Naturopath from La Boite à Grains:

It can be confusing, I’ll admit. That’s true. There are several forms of zinc on the market, but some are generally better absorbed than others. In fact, glycinate and picolinate are among the forms known for their good absorption. But for most people, the important thing isn’t to remember all these names. It’s really about choosing a quality product from a reputable company.

Frédéric Bisson – Host, 104.7FM:

Yes, because there are companies that have been tested, and either nothing was found, or there were none, very few, or plenty of contaminants and additives in their products.

Lynn Goneau - Naturopath at La Boite à Grains:

To make the prices more competitive. Absolutely.

Frédéric Bisson - Host, 104.7FM:

Speaking of which, today you want to tell us about a specific product, and there are good reasons to buy it. It’s local.

Lynn Goneau - Naturopath at La Boite à Grains:

Absolutely—Zinc Glycinate from Pure Lab Vitamins is a great option because Pure Lab Vitamins was founded in Ottawa in 2002. So it’s a local company, Fred.

Frédéric Bisson - Host, 104.7FM:

Oh, that’s great. Yes.

Lynn Goneau - Naturopath at La Boite à Grains:

And it made a name for itself thanks to its magnesium glycinate supplements, which are very popular in La Boite à Grains. But what’s important is: Do I need it? How much do I need? Is it something I’m already getting from my diet? All of that is important.

Frédéric Bisson - Host, 104.7FM:

So we’re going to check in with you because you’re the one who’ll tell us if we’re getting enough.

Lynn Goneau - Naturopath at La Boite à Grains:

Yes, exactly.

Frédéric Bisson - Host, 104.7FM:

And worst-case scenario, we’ll just do a blood test. I imagine it must be something that’s measured and quantifiable like that.

Lynn Goneau—Naturopath at La Boite à Grains:

There are some doctors who might recommend a blood test. That would actually be great for identifying deficiencies or imbalances. But often, we can tell just by looking at the symptoms.

Frédéric Bisson - Host, 104.7FM:

If anyone wants to reach you, it’s very easy.

Lynn Goneau - Naturopath at La Boite à Grains:

Yes, indeed—my email address is listed on the La Boite à Grains website; just send me a quick email. Then we can schedule an appointment, meet up, and discuss everything.

Frédéric Bisson - Host, 104.7FM:

All right. We’ll talk again next week. Have a good week. Thanks.