In This ArticleView AllIn This ArticleWhat Is Zinc?How Much Do You Need?Can You Take Too Much?FAQs
In This ArticleView All
View All
In This Article
What Is Zinc?
How Much Do You Need?
Can You Take Too Much?
FAQs
Close
Photo:Getty Images
Getty Images
While zinc is essential for good health, there’s a fine line between getting enough and consuming too much. But what exactly is zinc, and how much do you need? What are the warning signs of consuming too much? Should you take a supplement? Read on to find out.
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The amount of zinc you need varies depending on age, sex and life stage. The National Institutes of Health recommends 11 milligrams per day for adult males and 8 milligrams for adult females.Those who are pregnant and breastfeeding require 11 and 12 milligrams, respectively, to support fetal development and milk production. It’s essential to note that these recommendations include zinc intake from all sources, including food, beverages and supplements.
Do You Need a Zinc Supplement?
Most Americans get enough zinc from the foods they eat—like oysters, meat, fish and fortified cereals—but some may struggle to meet their needs and require supplements.
Whether you would benefit from zinc supplementation depends on various factors, such as diet, health status and lifestyle. For example, those following vegan or vegetarian diets may benefit from taking a zinc supplement. This is because plant-based sources of zinc—like beans, nuts and whole grains—contain phytates, which make them less bioavailable than animal-based sources.
Caroline Young, RD, a registered dietitian and owner ofWhole Self Nutrition, tellsEatingWell, “Zinc supplements may be necessary for those with gastrointestinal disorders, such as Crohn’s disease, or autoimmune diseases like celiac disease. Also, those with alcohol addiction may need to supplement with zinc because they often have low zinc status since alcohol disrupts zinc absorption.”
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Can You Take Too Much Zinc?
Pay extra attention to your zinc consumption if you take over-the-counter products like cold medications, Airborne or Zicam. These products are often marketed to support the immune system and may contain high levels of zinc. While zinc is indeed helpful when you’re sick or feeling rundown, excessive intake from food, supplements and medications can lead to adverse health effects.
Signs & Symptoms
While zinc is crucial for various bodily functions, consuming too much can lead to adverse effects. According to the NIH, these symptoms may include:
Trista Best, RD, a registered dietitian withBalance One Supplements, says, “Long-term overconsumption of zinc supplements may impair immune function and increase the risk of developing chronic conditions such as copper deficiency, which can manifest as anemia and neurological symptoms.”
If you’re taking zinc and experiencing any adverse effects, stop taking your supplement and consult your health care provider.
The Bottom Line
Zinc is a crucial mineral essential for various bodily functions and overall health. However, like many nutrients, too much zinc can have adverse effects. Whether you’re taking zinc supplements or considering starting, ensuring optimal intake levels is crucial. The best way to gauge your zinc status accurately is to consult your health care provider for blood tests.
While supplementation can be helpful for some, consuming foods high in zinc, such as oysters, meat, fish and fortified cereals, is ideal for meeting your daily needs. Try incorporatingthese seven zinc-rich foodsinto your diet.
Frequently Asked QuestionsThe tolerable upper intake level (UL) for zinc in adults is 40 milligrams per day.Consuming zinc above this limit can lead to adverse effects and toxicity symptoms.Excessive zinc intake can cause gastrointestinal issues, such as nausea, vomiting and diarrhea. Other symptoms may include dizziness, headaches, weakness and interference with copper absorption, which can lead to deficiencies.
Frequently Asked Questions
The tolerable upper intake level (UL) for zinc in adults is 40 milligrams per day.Consuming zinc above this limit can lead to adverse effects and toxicity symptoms.
Excessive zinc intake can cause gastrointestinal issues, such as nausea, vomiting and diarrhea. Other symptoms may include dizziness, headaches, weakness and interference with copper absorption, which can lead to deficiencies.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Health Professionals.Kiouri DP, Tsoupra E, Peana M, et al.Multifunctional role of zinc in human health: an update.EXCLI J. 2023;22:809-827. doi: 10.17179/excli2023-6335Sander M, Sander M, Burbidge T, Beecker J.The efficacy and safety of sunscreen use for the prevention of skin cancer.CMAJ. 2020;192(50):E1802-E1808. doi: 10.1503/cmaj.201085National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Consumers.National Institutes of Health - Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.Wang MX, Win SS, Pang J.Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation.Am J Trop Med Hyg. 2020;103(1):86-99. doi: 10.4269/ajtmh.19-0718Institute of Medicine (US) Panel on Micronutrients. DietaryReference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.Washington (DC): National Academies Press (US); 2001. 12, Zinc.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Health Professionals.Kiouri DP, Tsoupra E, Peana M, et al.Multifunctional role of zinc in human health: an update.EXCLI J. 2023;22:809-827. doi: 10.17179/excli2023-6335Sander M, Sander M, Burbidge T, Beecker J.The efficacy and safety of sunscreen use for the prevention of skin cancer.CMAJ. 2020;192(50):E1802-E1808. doi: 10.1503/cmaj.201085National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Consumers.National Institutes of Health - Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.Wang MX, Win SS, Pang J.Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation.Am J Trop Med Hyg. 2020;103(1):86-99. doi: 10.4269/ajtmh.19-0718Institute of Medicine (US) Panel on Micronutrients. DietaryReference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.Washington (DC): National Academies Press (US); 2001. 12, Zinc.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Health Professionals.Kiouri DP, Tsoupra E, Peana M, et al.Multifunctional role of zinc in human health: an update.EXCLI J. 2023;22:809-827. doi: 10.17179/excli2023-6335Sander M, Sander M, Burbidge T, Beecker J.The efficacy and safety of sunscreen use for the prevention of skin cancer.CMAJ. 2020;192(50):E1802-E1808. doi: 10.1503/cmaj.201085National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Consumers.National Institutes of Health - Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.Wang MX, Win SS, Pang J.Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation.Am J Trop Med Hyg. 2020;103(1):86-99. doi: 10.4269/ajtmh.19-0718Institute of Medicine (US) Panel on Micronutrients. DietaryReference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.Washington (DC): National Academies Press (US); 2001. 12, Zinc.
National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Health Professionals.
Kiouri DP, Tsoupra E, Peana M, et al.Multifunctional role of zinc in human health: an update.EXCLI J. 2023;22:809-827. doi: 10.17179/excli2023-6335
Sander M, Sander M, Burbidge T, Beecker J.The efficacy and safety of sunscreen use for the prevention of skin cancer.CMAJ. 2020;192(50):E1802-E1808. doi: 10.1503/cmaj.201085
National Institutes of Health - Office of Dietary Supplements.Zinc Fact Sheet for Consumers.
National Institutes of Health - Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.
Wang MX, Win SS, Pang J.Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation.Am J Trop Med Hyg. 2020;103(1):86-99. doi: 10.4269/ajtmh.19-0718
Institute of Medicine (US) Panel on Micronutrients. DietaryReference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.Washington (DC): National Academies Press (US); 2001. 12, Zinc.
