The recommended daily allowance of zinc varies depending on age and sex. For adult women, it's 8 milligrams (mg), while adult men should aim for 11 mg. However, exceeding 40 mg daily is generally not recommended unless directed by a doctor.
Recommended Daily Zinc Intake:
Here's a breakdown based on age and sex, referencing multiple sources:
- Adult Women (19+ years): 8 mg/day
- Adult Men (19+ years): 11 mg/day
- Children (1-3 years): 3 mg/day
- Children (4-8 years): 5 mg/day
- Children (9-13 years): 8 mg/day
- Teenage Males (14-18 years): 11 mg/day
- Pregnant women: Increased requirements; consult your doctor.
- Breastfeeding women: Increased requirements; consult your doctor.
Important Considerations:
- Upper Limit: While the recommended daily intake is relatively low, exceeding 40 mg of supplemental zinc daily can be harmful and may interfere with copper absorption. Always consult a healthcare professional before taking high doses of zinc supplements.
- Dietary Sources: Many foods are naturally rich in zinc, and a balanced diet can often provide sufficient amounts. Supplementation should only be considered after consulting a doctor, particularly if you suspect a deficiency.
- Drug Interactions: Zinc can interact with some medications. Inform your doctor about any supplements you're taking to avoid potential issues.
Several websites, such as the National Institutes of Health Office of Dietary Supplements (https://ods.od.nih.gov/factsheets/Zinc-Consumer/) and the Mayo Clinic (https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112), provide further information on zinc intake and health.
