How Much Zinc Do You Need?

Zinc is an essential mineral that has many vital functions in the body. It is found in almost every cell of the body and helps maintain a healthy immune system, strong bones, healthy skin, and healthy hair.

Zinc is a mineral that helps the body fight infections and diseases. It is also used in many foods, supplements, and medications.


You may have heard that zinc advantages include aiding in the recovery of colds, but this mineral is also required by individuals who are not ill or have a weak immune system. Therefore, this necessary mineral should be taken in tiny quantities every day to maintain general health and execute hundreds of vital activities.

Zinc is beneficial to the body in various ways, including hormone synthesis, healthy development and repair, increased immunity, and regular digestion.

It also has the potential to function as an anti-inflammatory agent, which implies that, among other zinc advantages, it may have substantial therapeutic benefits for a variety of standard, chronic illnesses such as cancer or heart disease. It’s no surprise that zinc deficiency may cause various health concerns, including chronic tiredness, intestinal difficulties, and hormone imbalances.

So, ask yourself whether you’re receiving enough zinc in your diet to get the health advantages of zinc.

What Is Zinc?

Zinc is a metal that is also an important trace element. It’s called “essential” because you can’t produce it yourself and must get it from your diet.

It is the second-most prevalent trace mineral in the human body, behind iron.

What precisely does zinc do for your body? It’s found in all body tissues and is required for proper cell division.

It works as an antioxidant in the body, preventing free radical damage and assisting in slowing the aging process.

Because this mineral strongly influences hormonal balance, even a slight deficit may put you at risk for infertility or diabetes.

According to experts at the University of California’s Department of Dermatology: Zinc is required for several metabolic processes, including those in the integumentary, gastrointestinal, central neurological, immunological, skeletal, and reproductive systems… Zinc deficiency impairs both humoral and cell-mediated immunity, making the body more susceptible to infection.

If you don’t get enough zinc, you may get ill a lot, feel weary and worn down all the time, and struggle with poor focus, stunted development, and the inability to cure wounds.

Top 12 Zinc Benefits

Some of the most significant zinc advantages and reasons to make sure you’re receiving enough of this mineral are listed below:

1. Aids Immune Function and May Aid in the Fight Against Infections/Colds

“Severe zinc insufficiency depresses immune function, and even mild to moderate degrees of zinc deficiency may impair macrophage and neutrophil activities, natural killer cell activity, and complement activity,” according to the National Institutes of Health.

This mineral is required for pathogen-killing signal transduction pathways to work. In addition, it aids in regulating inflammation and the prevention of excessive inflammatory reactions, such as the production of cytokines and tissue damage.

Because it aids the body’s restoration to equilibrium, this mineral plays a vital role during an immunological response.

It is often used as a natural over-the-counter treatment for common colds and sickness symptoms. It may decrease your chance of getting a cold if you take it for at least five months, and supplementing while you’re ill may help speed up the healing process.

According to studies, this vital mineral may aid immune cell growth and interfere with the chemical mechanism that causes mucus and germs to build up in the nose passages. In addition, ionic zinc can have an antiviral impact by binding to receptors in nasal epithelial cells and inhibiting their actions, owing to its electrical charge.

When zinc supplements were given within 24 hours of the start of cold symptoms, the duration of the symptoms was substantially decreased compared to a control group that did not take it, in addition, where to individuals who did not take zinc, the zinc group reported fewer cold-related symptoms five and seven days after the initial symptoms.

2. Functions as a Potent Antioxidant

Zinc has been proven to be a potent anti-inflammatory and antioxidant, aiding in the battle against oxidative stress and lowering the risk of illness. In addition, zinc advantages include the capacity to promote healthy cell division, inhibit malignant cell mutation, and slow tumor development, especially in older individuals.

When researchers from the University of Michigan School of Medicine looked at the possible advantages of zinc supplements in 50 individuals, they discovered that the supplemented group had substantially lower oxidative stress indicators than the placebo group.

Inflammatory cytokines, plasma oxidative stress indicators, and endothelial cell adhesion molecules were more significant in those who didn’t take zinc supplements.

Another evidence of zinc’s immune-boosting properties is that after supplementation, the incidence of illness-related side effects and infections was substantially lower in the supplemented group.

3. Can Assist in Hormone Balancing

Zinc benefits hormonal health and fertility because it plays a vital part in hormone production, including naturally boosting testosterone, which has a broad range of functions in both men and women.

This mineral affects female sex hormones and is involved in producing and releasing eggs from the ovaries.

It is required to synthesize estrogen and progesterone, which are both critical for reproductive health in women. By avoiding having either too high or too low levels, you may decrease your chance of having issues with menstruation, mood swings, early menopause, infertility, and perhaps even some malignancies.

4. Aids in the Treatment of Diabetes

This mineral is necessary for balancing most hormones, including insulin, the primary hormone involved in blood sugar control, and as a natural diabetes therapy. Because zinc binds to insulin, it ensures that enough insulin is stored in the pancreas and released when glucose enters the circulation.

It also enables correct digestion of digestive enzymes, which are required for insulin to attach to cells and utilize glucose as fuel rather than storing it as fat.

5. Supports blood vessels, which helps to maintain heart health

Zinc is required for the health of cells in the cardiovascular system and the reduction of inflammation and oxidative stress. The endothelium, a thin layer of cells that coats blood arteries, depends on sufficient amounts of the mineral to function correctly.

Zinc is beneficial to heart health since it promotes healthy circulation and acts as a natural treatment for high blood pressure and cholesterol levels caused by blocked or damaged arteries.

6. Can Aid in Diarrhea Prevention

Zinc deficiency has been linked to chronic digestive issues and diarrheal illnesses in several studies. Thus, supplementation is helpful in both prevention and acute diarrhea treatment by researchers.

7. Helps with Fertility

Zinc has been shown in studies to significantly impact infertility, particularly in men’s blood testosterone levels. In average young men, dietary zinc restriction and deficiency are linked to a substantial drop in blood testosterone levels, which may negatively affect fertility and libido.

What role does zinc play in your sexual life? By boosting testosterone levels, it can enhance poor sex desire.

According to research conducted by Wayne University’s Department of Internal Medicine, after 20 weeks of zinc restriction, providing patients zinc supplements successfully raised blood testosterone in most men.

This mineral affects women’s fertility since it is required throughout the development phase of the female’s eggs; otherwise, eggs will not mature correctly, and ovulation will suffer.

8. Aids in the Absorption and Digestion of Nutrients

This mineral is essential for protein synthesis and the body’s utilization of amino acids from the diet. It’s also involved in the digestion of carbohydrates, which are one of the body’s significant energy sources.

As a result, avoiding deficiency lowers your chances of having poor energy levels, adrenal exhaustion, or chronic tiredness.

9. Promotes the health of the liver

Supplementing with this mineral has been linked to a reduced risk of infection and lower levels of liver damage. Zinc advantages for liver health include reduced inflammation, less free radical damage, improved nutritional absorption, and efficient waste removal.

10. Assists in the growth and repair of muscles

Because zinc is essential for cell division and development, it aids muscle repair and growth by allowing the body to recover and retain strength in the muscular and skeletal systems.

It also aids in the production of testosterone, growth hormone, and insulin-like growth factor-1 (IGF-1), all of which aid in developing muscle mass and maintaining a healthy metabolism.

Zinc improves muscle growth by increasing the amount of testosterone the body can generate after exercise — particularly weight training and high-intensity interval training — by increasing the rate of androstenedione to testosterone conversion.

11. Aids in the maintenance of vision and eye health

Zinc supplementation may lower the risk of progressive age-related macular degeneration and vision loss. According to a systematic study, supplementation alone may not be enough to cause clinically significant improvements in visual acuity, but it seems to help delay the progression of macular degeneration.

12. Can Aid in the Treatment of Acne and the Healing of Wounds

Some of the zinc in your body is stored in your skin, and it’s essential for the development, differentiation, and growth of diverse human tissues. “Disturbances in zinc metabolism may give birth to diseases that usually show themselves on the skin,” according to a 2019 study.

This mineral is occasionally used to help patients recover from burns, ulcers, slow-healing wounds, and other kinds of skin damage or injuries. This is because it promotes collagen synthesis, the most abundant protein in the human body that produces connective tissue. Zinc advantages may also assist in strengthening the immune system, reducing the skin’s vulnerability to infections while it heals.

Due to its anti-inflammatory qualities, this mineral is also used to reduce acne outbreaks naturally. In addition, some specialists consider it a “promising alternative to conventional acne therapies” because of its cheap cost, effectiveness, and absence of systemic adverse effects.

Deficiency Symptoms

Zinc insufficiency is very prevalent throughout the globe, including in the United States. According to a 2019 study, up to 17% of the world population is a danger of insufficient zinc consumption.

It usually happens when a person doesn’t consume enough mineral-rich meals or has difficulty absorbing and utilizing it from food owing to digestive issues or poor gut health.

Who is the most vulnerable to low intake? Vegans and vegetarians, for example, who consume a plant-based diet that excludes meat and dairy products at the highest risk since their diets exclude the best zinc-rich foods.

Sickle cell illness, severe stomach acid difficulties, persistent digestive disorders including leaky gut syndrome, and alcoholism are all risk factors for zinc deficiency.

Finally, women on birth control pills or hormone replacement therapy medicines are thought to be at greater risk since these medications may interfere with zinc’s hormone-related functions in the body. Pregnant women, breastfeeding mothers, and breastfed babies should also ensure they get enough of this mineral to help them grow normally.

The following are the most frequent indications and symptoms of zinc deficiency:

  • Appetite changes, such as a desire for salty or sweet foods
  • Changes in taste and scent perception
  • Gaining or losing weight
  • Hair loss is a common problem.
  • Diarrhea and other digestive issues
  • Chronic Fatigue Syndrome (CFS)
  • Infertility
  • Hormonal issues, such as a worsening of PMS or menopausal symptoms
  • Immunity is low.
  • Memory and attention problems
  • Skin infections, discomfort, or a slowed capacity to heal wounds
  • Nervous system dysfunction

12 Best Foods

Increasing your dietary zinc intake is the most excellent approach to prevent zinc insufficiency. The most significant quantities of naturally occurring zinc are found in high-protein meals, including red meat, chicken, other meats, nuts, and beans.

Although oysters have the highest concentration of calcium of any meal, we usually advise against eating shellfish for various reasons.

The following are the top 12 zinc-rich foods (percentages are based on an average adult woman’s daily zinc consumption of 8 milligrams):

  1. 3 ounces lamb: 2.9 milligrams (35 percent DV)
  2. 3 ounces grass-fed beef: 2.6 milligrams (32 percent DV)
  3. 1 cup cooked chickpeas: 2.5 milligrams (31 percent DV)
  4. 14 cup cashews: 1.9 milligrams (23 percent DV)
  5. 14 cup pumpkin seeds: 1.6 milligrams (20 percent DV)
  6. Yogurt (or Kefir): 1 gram of calcium per 6 ounces of plain yogurt (12.5 percent DV)
  7. 3 ounces chicken: 1 milligram (12.5 percent DV)
  8. 3 ounces turkey: 1 milligram (12.5 percent DV)
  9. 1 big egg: 0.6 milligrams (7 percent DV)
  10. 0.6 milligrams per cup of mushrooms (7 percent DV)
  11. 0.5 milligrams per 3 ounces of salmon (6 percent DV)
  12. 0.3 milligrams cocoa powder per tablespoon (3 percent DV)

Dosage and Supplementation

Zinc supplements are sometimes used to prevent or cure the deficiency. In addition, supplements may be beneficial for those who are unable to obtain enough via their diet or unable to absorb it effectively.

Oral zinc tablets, syrups, gels, and capsules are among the most common forms of this mineral. Most multivitamin and mineral pills include it as well.

Zinc may be found in zinc oxide, gluconate, sulfate, or acetate in these supplements. Currently, all are considered to function in pretty similar ways. Thus no one kind is regarded to be better than the others. To aid absorption, seek zinc that has been “enzyme activated.”

Typically, zinc supplements (such as zinc sulfate) are taken by mouth; however, under the supervision of a health care practitioner, individuals may get zinc injections.

Although eating meals rich in zinc is still the best method to maintain appropriate levels, supplements may serve as a proper “insurance plan” or boost if you don’t get enough daily.

When is the best time to take zinc? It’s recommended to take this supplement at least one or two hours before or after meals to optimize absorption. If you have stomach aches as a result of this, consider taking it with meals instead.

Recommendations for Dosage

What is the recommended daily dose of zinc? The dietary recommended intakes for zinc shown below are dependent on age and gender, according to the USDA:


  • 2 milligrams each day for 0–6 months
  • 3 milligrams each day for 7–12 months


  • 3 milligrams each day for 1–3 years
  • 5 milligrams per day for children aged 4 to 8
  • 8 milligrams per day for children aged 9 to 13

Adults and adolescents:

  • 11 milligrams per day for males above the age of 14
  • 9 milligrams per day for females between the ages of 14 and 18
  • 8 milligrams per day for females aged 19 and above
  • 11 to 12 milligrams per day for pregnant and nursing mothers

Side Effects and Risks

Taking large amounts of supplementary zinc over an extended time may interfere with the body’s ability to absorb other minerals, including copper. As a result, zinc acetate capsules are sometimes prescribed to treat a liver condition in which the liver accumulates too much copper, causing damage.

Taking too much zinc in individuals who don’t have this disease may depress the immune system and impede blood cell production, which is the reverse of what zinc is intended to accomplish.

When using relatively high amounts of zinc, only short-term and mild effects are more frequent. However, some individuals who use zinc nasal sprays and gels report changes in their ability to smell and taste food, affecting their appetite.

Overdosing on zinc may cause the following symptoms:

  • nausea
  • indigestion
  • diarrhea
  • cramps in the stomach
  • vomiting

Side effects typically appear three to ten hours after taking the pills, although they disappear quickly as the tablets are stopped.

It’s also worth noting that zinc supplements may interfere with various medicines, including antibiotics, penicillamine (a rheumatoid arthritis treatment), and diuretics. So before using zinc supplements, talk to your doctor if you use these medicines daily.

Is there such a thing as too much zinc?

Is 50 mg of zinc excessive for an adult? The acceptable top limit, according to most specialists, is approximately 40 milligrams per day.

A “high dosage” is defined as a daily dose of 25 to 45 milligrams or less than 50 milligrams. This implies that you should see your doctor before taking more than 40 mg daily, mainly if you use regular medicines.

However, some studies have shown that consuming high dosages of 80 to 90 mg per day may help prevent cold symptoms safely. However, taking more than 40 to 60 mg of zinc per day may cause adverse effects of zinc overdose, so consult your doctor before increasing your dosage.

Final Thoughts

  • Zinc is a trace element required in tiny quantities throughout the day to sustain health and conduct vital bodily activities.
  • Supporting immunological function, regulating hormone synthesis, encouraging development and repair, decreasing inflammation, and combating free radical damage are just a few of the advantages of zinc.
  • What symptoms do you get if you don’t have enough zinc? Changes in appetite, chronic tiredness, weight gain or loss, hair loss, poor focus, more frequent cold symptoms, delayed wound healing, and hormone issues are just a few of the signs that people with insufficient zinc intake may encounter.
  • Increasing your dietary intake, such as red meat and other animal meats, fish, cashews, pumpkin seeds, and yogurt, is the most excellent approach to prevent deficiency.
  • Zinc supplements are also available for those who don’t receive enough zinc in their meals or have trouble absorbing it.

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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.


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