Zinc and Immune Health: Why Quercetin and EGCG are paired with Zinc

Zinc and Immune Health: Why Quercetin and EGCG are Paired With Zinc

Zinc plays a crucial role in supporting immune health. You've probably seen zinc paired with quercetin or green tea's EGCG on supplement labels. Here's what zinc does for your immune system, what a "zinc ionophore" is, and what the research really says about these popular pairings.

How Does Zinc Support the Immune System?

Zinc helps your immune system work normally. It's essential for maintaining immune function within every cell of the body! Your immune cells, including neutrophils, natural killer cells, and T cells, depend on zinc to develop and do their jobs (2).

Your body keeps its zinc balance through what you absorb from food each day (1), so a consistent daily intake matters. Cells bring zinc inside through their own built-in transporters, which move zinc in and out as needed (1). Read more here about the additional functions of zinc.

How Much Zinc Do You Need Each Day?

Most adults need 8 to 11 mg of zinc a day (2). If you feel your immune system needing extra support, increasing the zinc dose for the short-term can be done. You do not want to take a high dose of zinc daily or it can lower copper levels (1).

What Foods Are High in Zinc?

Oysters are the richest source by far, and meat, seafood, and pumpkin seeds are good everyday sources (1).

Beans and whole grains contain zinc too, but natural compounds called phytates reduce how much you absorb from them (1).

What is a Zinc Ionophore?

A zinc ionophore is a compound that can carry zinc across a cell membrane, adding a second route alongside the transporters your cells already use.

Once zinc is inside the cell, it can provide immune support where it's needed most. Zinc ionophores also support a healthy inflammatory response, particularly when triggered by immune cells.

In a lab study using liver cells and artificial cell membranes, both EGCG and quercetin acted as zinc ionophores (3).

• Epigallocatechin-3-gallate (EGCG): The main catechin in green tea, a polyphenol with antioxidant activity (5).
• Quercetin: A flavonoid found in high concentrations in elderberry, citrus peels, onions, and apples.

Why are Quercetin and EGCG Paired with Zinc?

In recent years, quercetin has gained recognition as a crucial partner to zinc, especially because of this ionophore research (3). Absorption tip: quercetin is poorly absorbed, and research suggests a little fat in the same meal may help (4).

Quercetin helps zinc enter the body's cells. Remarkably, quercetin also promotes magnesium uptake into cells, which is vital for various aspects of immune health. This synergy between zinc, quercetin, and magnesium highlights the amazing ways in which natural nutrients work together.

In addition to its immune-supporting properties, quercetin helps combat free radical damage, supporting healthy and normal levels of inflammation in the body.

I highly suggest making this DIY citrus ginger tea for immune and digestive support. The citrus peels from oranges, tangerines, grapefruit, and lemons are rich in vitamin C, quercetin, and citrus flavonoids, adding another layer of immune support. Brew it with a green tea bag and you'll add EGCG too!

Products Featured in this Blog

ImmunoZinc with Quercetin
For those interested in combining zinc with quercetin and EGCG, explore Healthy Goods ImmunoZinc.*

Zinc Citrate
For a standalone zinc option, explore Healthy Goods Zinc Citrate.*

In 2020, the nutrition experts at Healthy Goods knew there was a need for a zinc and zinc ionophore all in one product, which is why ImmunoZinc was created.

Cheers to great Immune Health,

Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods

Reviewed and updated October 2026

References:

1. Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function. Nutrients. 2017;9(12):1286.

2. National Institutes of Health, Office of Dietary Supplements. Zinc: fact sheet for health professionals. Updated January 6, 2026.

3. Dabbagh-Bazarbachi H, Clergeaud G, Quesada IM, Ortiz M, O'Sullivan CK, Fernández-Larrea JB. Zinc ionophore activity of quercetin and epigallocatechin-gallate: from Hepa 1-6 cells to a liposome model. J Agric Food Chem. 2014;62(32):8085-8093.

4. Rich GT, Buchweitz M, Winterbone MS, Kroon PA, Wilde PJ. Towards an understanding of the low bioavailability of quercetin: a study of its interaction with intestinal lipids. Nutrients. 2017;9(2):111.

5. Linus Pauling Institute, Oregon State University. Flavonoids. Micronutrient Information Center.

6. Haytowitz DB, Eldridge AL, Bhagwat S, et al. Flavonoid content of vegetables. USDA Agricultural Research Service.

7. Andres S, Pevny S, Ziegenhagen R, et al. Safety aspects of the use of quercetin as a dietary supplement. Mol Nutr Food Res. 2018;62(1):1700447.

8. National Center for Complementary and Integrative Health. Green tea. Updated February 2025.