I used to take a lot of zinc supplements when I was a strict vegan and vegetarian, especially in the form of lozenges. Now I eat zinc-rich foods instead, such as fish, egg yolks, kelp, lima beans, oysters, pecans, seafood, and whole grains. Meat and poultry has a lot of zinc too.
Zinc helps to fight and prevent colds and free radicals which caused pre-mature aging. It is very hard to overdose with zinc unless you are really trying. However, make sure you balance with other vitamins. Zinc does not work to its fullest expression without B vitamins and vit. A,C, and E.
Over consumption of fiber causes zinc to pass through the intestinal tract and not be absorbed by the blood. Also, a significant amount of zinc is lost through perspiration. Do not take more than 100 milligrams a day.