From the Guidelines
The recommended daily dose of zinc supplement for adults is 7.5-12.7 mg per day, with an additional 2.9 mg/day recommended for lactating women. This recommendation is based on the population reference intake for zinc for adult women, as established by the European Food Safety Authority (EFSA) in 2014 1. The EFSA recommends a population reference intake of 7.5-12.7 mg/day for adult women, which is derived from the zinc requirement of individuals with a body weight at the 97.5th percentile for reference weights for women. For lactating women, an additional 2.9 mg/day is recommended to account for the transfer of zinc into breast milk.
Some key points to consider when taking zinc supplements include:
- The adequate intake for adults is 7.5-12.7 mg/day, with an additional 2.9 mg/day for lactating women
- Zinc supplements are typically available in higher doses, but most adults should not exceed 40 mg of zinc daily from all sources combined
- Zinc is essential for immune function, wound healing, DNA synthesis, and protein production in the body
- Most healthy adults can obtain sufficient zinc through a balanced diet that includes foods like oysters, red meat, poultry, beans, nuts, and fortified cereals
- Supplementation is primarily beneficial for those with inadequate dietary intake, absorption issues, or certain health conditions
It's also important to note that high doses of zinc may cause adverse effects, such as nausea, vomiting, loss of appetite, or interfere with copper absorption. If you have any underlying health conditions or take medications, it's recommended to consult with a healthcare provider before starting zinc supplementation. Additionally, taking zinc supplements with food can help reduce stomach irritation. Overall, the recommended daily dose of zinc supplement for adults is 7.5-12.7 mg per day, with an additional 2.9 mg/day recommended for lactating women, as established by the EFSA in 2014 1.
From the Research
Recommended Daily Dose of Zinc Supplement for Adults
The recommended daily dose of zinc supplement for adults is a topic of discussion among experts, with various organizations providing different guidelines.
- The World Health Organization, the US Institute of Medicine, the International Zinc Nutrition Consultative Group, and the European Food Safety Agency have all set dietary zinc recommendations, but there are large discrepancies among them 2.
- The US Institute of Medicine recommends a daily intake of 15 mg of zinc for adults, while other organizations may have slightly different recommendations 3.
- It's worth noting that high intakes of zinc can cause copper deficiency, and the proximity of the recommended dietary allowance (RDA) and the reference dose (RfD) for safe intake of zinc is relatively narrow 4.
- Some studies suggest that even lower levels of zinc supplementation, closer to the RDA, can interfere with the utilization of copper and iron and adversely affect HDL cholesterol concentrations 3.
- The European Food Safety Agency sets dietary zinc recommendations at different levels of dietary phytate for adults, but not for children, and has not set a tolerable upper intake level for any life-stage group 2.
Factors Affecting Zinc Bioavailability
Several factors can affect the bioavailability of zinc from foods, including:
- Fiber and phytate, which can impair zinc absorption 5.
- The phytate:zinc molar ratio, which can be used to predict zinc bioavailability 5.
- The total daily dietary zinc intake, which can affect the impact of phytate on zinc absorption 5.
Risks of Excessive Zinc Intake
Excessive zinc intake can cause several health problems, including: