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Zinc: How Much Do You Need?

Zinc is an essential mineral naturally present in some foods and should be consumed every day in order to maintain the overall health and support of hundreds of important bodily functions. Zinc is naturally present in high protein foods such as red meat, poultry, other meats, nuts, and beans. Zinc is involved in numerous functions including hormone production, cell division, cell growth, wound healing, digestion, and the body’s defence system (immunity). 

Unfortunately, zinc levels decrease with diarrhea, kidney disease, liver disease, alcoholism, and diabetes. In such instances, zinc supplementation may be recommended.

Zinc Supplements 

Zinc supplements are available in various formats like, oral lozenges, syrups, gels, tablets, and capsules. It’s also found in most multivitamin and mineral supplements. When it comes to dosing, zinc supplements are sold in a wide range of potencies between 15 and 50 mg – with 40 mg being considered the upper tolerable limit. However in instances of zinc deficiency, supplements in the 45 to 50 mg daily are often warranted. So how do you determine the appropriate dose for you? Let’s explore. 

Zinc Potencies According to Needs

15 to 20 mg –

Healthy adult women need at least 8 mg of zinc daily, while men typically need 11 mg. Daily zinc requirements increase to 11-12 milligrams during pregnancy and lactation respectively. Individuals suffering from generalized dietary insufficiency, those with genetically-based zinc malabsorption, or dietary interference of zinc absorption (i.e. those consuming a high fibre, high phytate diet – grains, nuts, and legumes) may benefit from a daily zinc top-up in the 15-20 mg range.

25 to 30 mg –

A zinc supplement in the 25 to 30 mg range may be ideal for those who consume an adequate amount of high zinc foods; but are living with conditions such as chronic diarrhea, kidney disease, liver disease, alcoholism, or diabetes. A mid-range zinc supplement may also be ideal for athletes and the gym crowd in general since zinc is lost through perspiration. Those who live in hot climates and those who regularly use saunas or steam rooms could also benefit from a good 25-30 mg of zinc daily. This dose of zinc may also be ideal for those on oral contraceptives, diuretics, ulcer medications, and antibiotics since they deplete zinc in the body. 

45 to 50 mg –

Zinc supports the growth and normal functioning of immune cells, so those that do not obtain an adequate amount of zinc through their diet may especially benefit from a clinical dose zinc supplement to protect them from viruses and bacteria. A higher dose zinc supplement may also be ideal for the elderly who often have low zinc intakes due to poor appetite, existing diseases (most notably GI conditions that hinder the absorption of zinc), and multiple medication use. 

Final Thoughts

Zinc is an essential mineral for the body; it’s important to ensure you are getting the correct amount daily for your needs and lifestyle. If you are unsure if you are zinc deficient, get your levels checked by your doctor and speak to them or another health care practitioner to determine which dose would be appropriate for you.