Recommended Daily Zinc Intake
For general adult populations, aim for 12.7 mg/day for women and 16.3 mg/day for men based on EFSA population reference intakes, with supplementation of 15 mg/day recommended when dietary intake from high-protein foods is inadequate. 1
General Adult Recommendations
The European Food Safety Authority (EFSA) establishes population reference intakes of 12.7 mg/day for women and 16.3 mg/day for men, with average requirements ranging from 6.2-10.2 mg/day for women and 7.5-12.7 mg/day for men. 1 These recommendations reflect the amount needed to maintain biochemical and immunological function while preventing deficiency. 1
When dietary intake falls short, particularly in those not regularly consuming high-protein foods, supplementation with 15 mg/day is appropriate. 1 This recommendation comes from recent 2022 guidelines specifically addressing older adults, though the principle applies broadly to adults with inadequate dietary zinc intake. 1
Dietary Sources vs. Supplementation
Prioritize dietary zinc from high-protein foods including dark meats (tuna, red meat, dark poultry), cheese, eggs, and nuts, as dietary zinc shows stronger protective effects than supplemental zinc. 1 Evidence from large prospective cohorts demonstrates that dietary zinc intake of 8-16 mg/day reduces disease risk more effectively than equivalent supplemental intake. 1
The standard recommendation is to obtain zinc through a complete multivitamin and mineral supplement containing at least the government recommended daily allowance of 15 mg when dietary sources are insufficient. 2
Special Population Considerations
Post-Bariatric Surgery
- Standard procedures (RYGB, sleeve gastrectomy): 15 mg daily 2
- Malabsorptive procedures (BPD/DS): at least 30 mg daily 2
Pregnancy and Lactation
Current evidence suggests many pregnant and lactating women consume approximately 50% or less of recommended intakes without apparent deleterious effects, though this remains an area requiring careful monitoring. 3
Pediatric Populations
Dosing varies significantly by weight and age, ranging from 400 mcg/kg in preterm neonates (<3 kg) down to 50 mcg/kg in children ≥10 kg (maximum 3 mg/day). 4
Critical Considerations for Supplementation
When supplementing with zinc, maintain a ratio of 8-15 mg zinc to 1 mg copper to prevent copper deficiency, as high zinc intake relative to copper causes copper depletion. 2, 5 This interaction becomes clinically significant at zinc intakes of 50 mg or higher. 6
The range between adequate and potentially toxic zinc intake is narrow. 5, 6 The proximity of the recommended dietary allowance to the reference dose for safe intake means careful attention to total zinc consumption (dietary plus supplemental) is essential. 5
Bioavailability Factors
Zinc absorption varies dramatically based on dietary composition:
This means dietary requirements can range from less than 5 mg to more than 15 mg daily depending on diet composition. 6 Taking zinc with food interferes with absorption, though this may be necessary to ensure compliance. 2
Monitoring Recommendations
Monitor serum zinc concentrations during supplementation, with normal adult ranges starting at 60 mcg/dL. 4 Ensure proper sample collection and processing, as hemolyzed samples produce falsely elevated results due to zinc release from erythrocytes. 4
For patients with suspected deficiency, clinical and biochemical improvement should be evident within 3-4 months of appropriate supplementation at 0.5-1 mg/kg per day of elemental zinc. 2