Zinc
Also known as Zn
Zinc is an essential trace mineral required for the activity of hundreds of enzymes and for protein and DNA synthesis. It is critical for immune function, wound healing, growth, and the senses of taste and smell. The body has no specialized zinc storage system, so a regular dietary supply is needed. Because plant compounds like phytate bind zinc, vegetarians and vegans may absorb less of it.
The recommended intake sits at about 28% of the level considered the safe daily ceiling, leaving comfortable headroom.
Why it matters
What it does in your body
- Catalytic activity of hundreds of enzymes
- Immune function and defense against infection
- Protein and DNA synthesis
- Wound healing
- Normal growth and development
- Sense of taste and smell
By age, sex, and life stage
How much you need
Zinc uses an RDA for most groups (AI for infants 0 to 6 months). Adult men need 11 mg versus 8 mg for women. Requirements rise in pregnancy (11 to 12 mg) and lactation (12 to 13 mg). Teen girls 14 to 18 need 9 mg, less than the 11 mg for teen boys.
Recommended intake across life
in mg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 2 (AI) | 2 (AI) |
| Infants 7-12 mo | 3 | 3 |
| Children 1-3 | 3 | 3 |
| Children 4-8 | 5 | 5 |
| Children 9-13 | 8 | 8 |
| Teens 14-18 | 11 | 9 |
| Adults 19+ | 11 | 8 |
| Pregnancy | n/a | 11 to 12 |
| Lactation | n/a | 12 to 13 |
Values in mg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
Needs climb from 3 mg in toddlers to 8 to 11 mg in adults and stay level thereafter.
Sex
Adult men need 11 mg versus 8 mg for women, reflecting differences in body size.
Body weight / size
Larger body mass increases total zinc requirements during growth and adulthood.
Pregnancy and lactation
Requirements rise to 11 to 12 mg in pregnancy and 12 to 13 mg during lactation to support fetal and infant growth.
Diet type
Vegetarians and vegans may require as much as 50% more zinc because phytate in grains and legumes reduces absorption.
Running low
Signs you might not get enough
Most at risk: People with gastrointestinal disorders, vegetarians and vegans, pregnant and lactating women, exclusively breastfed infants over 6 months, children with sickle cell disease, and people with alcohol use disorder are at higher risk.
Too much
Can you get too much?
Intakes of 50 mg or more per day over extended periods can inhibit copper absorption, impair immune function, and lower HDL cholesterol. Zinc in nasal sprays has been linked to loss of smell.
Where to get it
Best food sources
The bottom line
Zinc drives immunity, healing, and growth, and the body keeps no reserve, so daily intake matters. Oysters and red meat are the richest sources, while plant zinc is less available, so vegetarians should aim higher. Avoid chronic high-dose supplements, which quietly deplete copper.
Track zinc automatically
Zinc is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Zinc Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.