Is Zinc Water-Soluble or Fat-Soluble?

So, the big question is: Is zinc water soluble? What do you Zinc? That's a little pun on "think" and "Zinc" rhyming for those rhyme-heads among us. But Zinc is actually neither water-soluble nor fat-soluble; minerals are split into different categories due to how the body absorbs them. But there’s so much more to know about what Zinc, water and fat-soluble nutrients, and trace and major minerals! We'll break down what exactly Zinc is, what it does in our body, and how long it sticks around, and find out why the question "Is zinc water or fat soluble?" doesn’t give the full picture. Let that Zinc in. That's another pun... you know what, never mind.

What is Zinc, and Why is it Important?

Zinc is a mineral. Famed for its chalky white appearance, you might remember Zinc as an active ingredient in many types of sunscreen. But while Zinc may be helpful for the outside of the body, it's also good for the inside! What does Zinc do for the body? Zinc is an essential nutrient that supports healthy skin and provides our body with antioxidant support to protect cells from oxidative stress. That antioxidant activity helps support the body's natural immune defenses. You can find dietary Zinc in foods like oysters, crab, turkey, yogurt, milk, beans, nuts, and fortified breakfast cereals; however, 15% of Americans do not meet their Zinc needs from food alone[1]. That's where supplementation can help; Nature Made^®'s Zinc Collection offers a range of supplements with Zinc and other nutrients to help fill possible nutrient gaps. But when you take a Zinc supplement, is Zinc water soluble?^† 

Water-Soluble vs. Fat-Soluble Nutrients

Often, vitamins are separated into two categories relating to how they are absorbed in the body. On the one hand, you have water-soluble nutrients, which dissolve in water and require you to take them with water for your body to absorb them. Water-soluble vitamins include Vitamin C and the entire range of B Vitamins (including Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9 (Folic Acid), and Vitamin B12).[2] That's why taking any of these vitamins (or a multivitamin that includes them) with a glass of water is essential to help facilitate absorption. 

On the other hand, you have fat-soluble vitamins. These nutrients require some dietary fat to dissolve and be absorbed into our bodies. Dietary fats are oils and fats found in our food, like olive oil in a salad, butter on your pasta, or the fats that naturally occur in certain foods, such as Omega-3 Fatty Acids in salmon. Fat-soluble vitamins include Vitamin A, Vitamin E, Vitamin D, and Vitamin K.[3] So, if you ever take a supplement with any of these vitamins, including a multivitamin, ensure you take it with a meal with some dietary fat to help support absorption. 

So, which is Zinc? Is Zinc water or fat soluble? Trick question! The water-soluble and fat-soluble categories apply to vitamins, but Zinc is no vitamin; it's a mineral. Minerals are most commonly categorized in another way: major minerals or trace minerals. Major minerals are minerals your body requires larger amounts of, and trace minerals your body requires smaller amounts of. The major minerals are Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, and Sulfur. The trace minerals are Iron, Manganese, Copper, Iodine, Cobalt, Fluoride, Selenium, and, last but not least, Zinc![4] Certain Zinc compounds, like Zinc Citrate and Zinc Chloride are soluble in water. 

How exactly is Zinc absorbed, then? Zinc absorption is regulated by our gastrointestinal tract, or GI tract, which includes our large and small intestines. Zinc is absorbed in our small intestine, and excess Zinc continues out of our GI tract and into the bathroom receptacle of your choice.[5] 

How Long Does Zinc Stay in Your Body?

When we absorb Zinc, our body stores it in our tissues, including skin, organs, and bones, wherever it's needed. Zinc is most rapidly stored in our blood and bones and remains in our bones for many days after absorption.[6] Any excess Zinc is quickly flushed out of your system through the GI tract and then flushed once again (down the drain). 

The Importance of Meeting Your Daily Zinc Needs

Zinc is an essential nutrient for a healthy immune system and for antioxidant support, so ensuring your body is getting enough is important! The best way to get nutrients is through a balanced diet filled with nutritious foods, so choosing foods with high Zinc content, like oysters, beef, crab, pumpkin seeds, oats, and fortified breakfast cereals, can help you meet your daily Zinc needs. However, a Zinc supplement can help you bridge this possible nutrient gap, allowing you to support your body's natural defense system. Nature Made^® Zinc Gummies are a delicious way to support your body's daily Zinc intake in two fruit-flavored gummies.^† 

Recommended Zinc Dosage by Age

How much Zinc should you take? Like many nutrients, the recommended dosage of Zinc varies by age, gender, and life stage. Nature Made^® Kids First^® Elderberry with Vitamin C and Zinc Gummies are a great choice to help children aged 4-18 get some Zinc during the day. The RDA for children of any gender aged 4-8 is 5 mg, and for ages age 9-13, it is 8 mg. Boys aged 14-18 should get 11 mg, and girls of the same age should get 9 mg. Adults may be interested in our Zinc Tablets; males 19+ have an RDA of 11 mg, and females 19+ have an RDA of 8 mg. The RDA of pregnant individuals 19+ is 11 mg, then 12 mg when nursing.[7]^† 

Incorporating Zinc into Your Daily Routine

The best way to incorporate Zinc into your daily routine is by including Zinc in your meals, with foods like oysters, crab, turkey, yogurt, milk, beans, nuts, and fortified breakfast cereals. However, if you are part of the 15% of Americans with a dietary gap in Zinc, including a Zinc supplement in your daily routine can help[1]. Taking your Nature Made^® Zinc Supplement alongside a regular meal can help you keep a consistent supplement routine. When it comes to dietary supplement support, consistency is key.^† 

Support Your Wellness with Zinc

Zinc is a multifaceted mineral and essential nutrient that supports healthy skin and the body's natural immune defense system. Put your body's needs first; a dietary supplement can help close nutrient gaps and provide your body with essential vitamins and minerals. Check out our Zinc and Multivitamin collections; Nature Made^® supplements are guaranteed to meet our high-quality standards.^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. 

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 June 10. doi:10.3390/nu120617354.
2. Lykstad J, Sharma S. Biochemistry, Water Soluble Vitamins. [Updated 2023 Mar 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538510/
3. Reddy P, Jialal I. Biochemistry, Fat Soluble Vitamins. [Updated 2022 Sep 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534869/
4. MedlinePlus. Minerals. Medlineplus.gov. Published 2019. Accessed July 24, 2024. https://medlineplus.gov/minerals.html
5. Lee, H. H., Prasad, A. S., Brewer, G. J., & Owyang, C. (1989). Zinc absorption in human small intestine. The American journal of physiology, 256(1 Pt 1), G87–G91. https://doi.org/10.1152/ajpgi.1989.256.1.G87
6. Zinc | Public Health Statement | ATSDR. wwwn.cdc.gov. https://wwwn.cdc.gov/TSP/PHS/PHS.aspx?phsid=300&toxid=54
7. National Institutes of Health. Zinc. Nih.gov. Published September 28, 2022. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/‌