Zinc
Last updated: August 9, 2026
Benefits
Supports the immune system, wound healing, normal sense of taste and smell, and the growth of new cells.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 3 mg |
| Children 4–8 | 5 mg |
| Boys 9–13 | 8 mg |
| Girls 9–13 | 8 mg |
| Males 14–18 | 11 mg |
| Females 14–18 | 9 mg |
| Men 19–50 | 11 mg |
| Women 19–50 | 8 mg |
| Men 51–70 | 11 mg |
| Women 51–70 | 8 mg |
| Men 71+ | 11 mg |
| Women 71+ | 8 mg |
| Pregnancy 14–18 | 12 mg |
| Pregnancy 19–50 | 11 mg |
| Lactation 14–18 | 13 mg |
| Lactation 19–50 | 12 mg |
Upper limit
This limit applies to total Zinc intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 7 mg |
| Children 4–8 | 12 mg |
| Boys 9–13 | 23 mg |
| Girls 9–13 | 23 mg |
| Males 14–18 | 34 mg |
| Females 14–18 | 34 mg |
| Men 19–50 | 40 mg |
| Women 19–50 | 40 mg |
| Men 51–70 | 40 mg |
| Women 51–70 | 40 mg |
| Men 71+ | 40 mg |
| Women 71+ | 40 mg |
| Pregnancy 14–18 | 34 mg |
| Pregnancy 19–50 | 40 mg |
| Lactation 14–18 | 34 mg |
| Lactation 19–50 | 40 mg |
Too much zinc can cause nausea and stomach upset, and sustained excess lowers copper levels and can weaken immune function.
Best food sources
| Serving | ||
|---|---|---|
| Oysters | — | — |
| Beef and lamb | — | — |
| Pumpkin seeds | — | — |
| Chickpeas and lentils | — | — |
| Cashews | — | — |
Absorption & caution
Absorption: Zinc absorbs best away from meals, but taking it with food helps prevent the nausea it can cause on an empty stomach.
Pairings
Works well with
- Vitamin A — Zinc helps transport vitamin A around the body.
Competes with
- Iron — High supplemental doses of iron and zinc can compete for absorption.
- Copper — A high daily zinc intake — around 40 mg or more, kept up for months — gradually lowers the body's copper. This one depends on the total daily amount and how long it continues, not on how far apart the two are taken.
- Calcium — Larger amounts of calcium taken at the same time can reduce how much zinc is absorbed.
Body systems & goals
Body systems it supports
- Reproductive — Hormone balance and steady energy underpin a healthy reproductive system. These nutrients support your body's normal function in this area, especially when life has left you depleted. (emerging evidence)
- Hair & Nails — Hair and nails are among the last places your body spends nutrients, so they often show the strain first. A steady supply of these supports strength and healthy growth. (established evidence)
- Eyes — The light-sensing tissue at the back of your eyes leans on these nutrients to stay resilient against everyday strain and glare. They help your body maintain sharp, comfortable vision over the long haul. (established evidence)
- Skin — Skin is your body's largest organ and it rebuilds itself constantly. These nutrients support the collagen-making and repair work that keeps skin looking clear and feeling calm. (established evidence)
- Digestion — Your gut does the daily work of turning food into fuel and keeping things moving comfortably. These nutrients support a smooth, regular rhythm and a healthy gut lining. (emerging evidence)
- Immune System — Your immune system is on quiet watch every day, and these nutrients supply the raw materials its defenses run on. Keeping them steady supports your body's resilience, which matters most when you're already run down. (established evidence)
- Thyroid — Your thyroid sets the pace for your whole metabolism, and it needs these nutrients to make its hormones. Supporting them helps your body maintain steady energy and temperature. (emerging evidence)
- Blood Sugar — Even, well-fueled energy depends on how your body handles the sugar in your food. These nutrients support the steady blood-sugar balance that keeps energy from spiking and crashing. (emerging evidence)
Goals it supports
- Muscle building (emerging evidence)
- General wellness (emerging evidence)
- Muscle & recovery (emerging evidence)
- Clear skin (emerging evidence)
- Plant-based diet (established evidence)
- Cellular health (emerging evidence)
Frequently asked questions
How much Zinc do adult women need per day?
Adult women (19–50) need 8 mg of Zinc per day, per NIH/NASEM Dietary Reference Intakes.
How much Zinc do adult men need per day?
Adult men (19–50) need 11 mg of Zinc per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Zinc you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 11 mg per day, compared with 8 mg for non-pregnant adult women.
Is there an upper limit for Zinc?
Yes — for adults 19–50, the tolerable upper limit is 40 mg. Too much zinc can cause nausea and stomach upset, and sustained excess lowers copper levels and can weaken immune function.
What foods are highest in Zinc?
Good sources include Oysters, Beef and lamb, Pumpkin seeds, Chickpeas and lentils, and Cashews.
How Tavita handles this
Tavita logs Zinc from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.