From the Research
The recommended daily dose of zinc for adults is 8-11 mg per day, with women needing 8 mg and men requiring 11 mg. This amount is sufficient to maintain proper immune function, wound healing, DNA synthesis, and protein production in the body 1. Zinc is an essential mineral that supports hundreds of enzymatic reactions and plays a crucial role in cell growth and division. Most people can meet their zinc requirements through a balanced diet that includes foods like oysters, red meat, poultry, beans, nuts, and fortified cereals.
Some key points to consider when evaluating zinc intake include:
- The body's ability to absorb zinc decreases with increasing doses, with a maximum absorption of around 13 mg per day 1
- High intakes of zinc can cause copper deficiency, as zinc and copper have an inverse relationship in the body 2
- Pregnant women should consume 11 mg of zinc daily, while breastfeeding women need 12 mg 3
- Taking more than 40 mg of zinc daily can be harmful and may cause nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches 4
It's also important to note that individual zinc needs may vary depending on factors such as age, sex, and overall health status. If considering zinc supplements, it's best to stay within the recommended amounts unless directed otherwise by a healthcare provider 5.