Here's Everything You Need To Know About Taking Zinc While Pregnant

Zinc is a trace mineral that is essential to the healthy function of your body, but as humans are unable to synthesize it on their own, it must be consumed within your diet and supplement routine. Responsible for supporting immune function and playing a key role in protein synthesis, cellular metabolism and more, it's safe to say this nutrient should be a staple in your daily life to promote your healthiest body.*

There are a wide array of vitamins and minerals you should take while you're expecting (think vitamin D3, folate, choline, DHA, etc.), but zinc is one that should not fall to the wayside when it comes to supporting both your health and the well-being of your unborn child.

"Zinc needs are slightly higher during pregnancy than the recommended average daily amount for women at 11 milligrams per day compared to 8 milligrams," Molly Knudsen, M.S., RDN, explains. Once you've given birth, those needs increase to a baseline of 12 milligrams of zinc during the lactation period.

It's no secret that zinc provides a variety of important benefits to the body, and this is especially true when it comes to pregnancy. "For moms, zinc supports overall immune health," explains Knudsen, noting that pregnancy can stress or even challenge the immune system, lowering your natural defenses.*

It would be ideal if those who were expecting could feel in tiptop shape throughout pregnancy, but unfortunately, your immune system still needs attention (arguably even more) during this time.

Thankfully, zinc can help to strengthen the immune system, especially when paired with immune-boosting vitamin C.* These essential micronutrients are generally included in prenatal vitamins as it is, but it will never hurt to double-check.

As Ferira explains, "Zinc and vitamin C are critically important for the development and optimal functioning of a whole host of immune cells in our innate and adaptive immune systems, our first and second lines of defense!"*

While it's true that zinc is an essential nutrient to consume throughout pregnancy, it's worth noting that there is the outside chance you could take too much zinc if you're not careful. "You shouldn't be getting more than 40 milligrams a day of zinc or more than 2,000 milligrams of vitamin C for an extended period of time," explains Knudsen. 

These vitamin and mineral inputs can come from both supplements and your diet. Throughout your pregnancy it's essential to check in with your doctor to ensure you're creating a routine that supports both you and your baby.

That being said, Cabeca warns, "You have to be careful with shellfish and seafood during pregnancy and avoid raw," adding, "quality matters."

As for supplements, a truly comprehensive multivitamin (that's what a prenatal should be, after all) is always a good option to cover the wide-reaching needs of a pregnancy. However, a targeted zinc-specific supplement can be useful as well, so if you're in need of some inspiration, check out the roundup of our favorite zinc supplements. "Some studies suggest that taking zinc lozenges can help and be beneficial, but always check with your doctor before taking anything over-the-counter," Cabeca adds. 

Speaking of a targeted approach to ensuring zinc sufficiency daily. Form matters. Zinc bisglycinate is especially beneficial for pregnant women as it's more gentle on the stomach and has a higher bioavailability than other zinc sources, making it more effective within the body.*

Zinc is one of the most important minerals to prioritize in your day-to-day life, but even more so throughout pregnancy. Not only does it support healthy immune function, but it also helps with the growth and development of the baby2 at the cellular and DNA level.*

Combining a zinc-rich diet alongside a prenatal and/or targeted zinc supplement is a great way to reach your 11-milligram baseline goal each day, but remember to stay cognizant of exceeding the 40-milligram limit to protect your body and limit discomfort and unsavory side effects.