11/24/2025
How Zinc Helps When You’re Sick
Zinc is one of the most important minerals for your immune system, especially during viral illnesses. Here’s what it does:
1. Blocks Viral Replication
Zinc helps prevent viruses from multiplying inside your cells.
This is why people feel better faster when they increase zinc at the first sign of illness.
2. Supports White Blood Cells
Zinc strengthens the activity of neutrophils, T-cells, and natural killer cells—your body’s “first responders.”
3. Reduces Inflammation
It helps regulate inflammatory pathways, easing severity of symptoms.
4. Supports the Throat + Respiratory Tract
Zinc lozenges can directly support the mucous membranes in the mouth and throat where viruses first enter.
What Needs to Be Taken With Zinc for Balance
Zinc works best when balanced with two other minerals:
1. Copper
Zinc and copper compete for absorption.
Taking zinc long-term without copper can cause deficiency.
Rule of thumb:
• For every 15 mg of zinc, you need about 1 mg of copper
• Many immune blends + multivitamins include this balance already
Short-term use (like during illness) doesn't usually require extra copper unless taken in high doses for many days.
2. Magnesium
Zinc and magnesium use similar transport pathways.
Magnesium helps with immune regulation, muscle relaxation, and inflammation while supporting balance.
You don’t have to take them at the exact same time just ensure both are part of your routine.
Zinc works best when taken with a small amount of food to avoid nausea.
