How Much Zinc Should A Man Get Each Day?

Zinc is considered a trace mineral, because the body requires it in such small quantities. The Institute of Medicine's recommended dietary allowance for zinc is 11 mg per day for men 14 years of age and older. Excellent food sources of this mineral include meat and seafood; oysters are an exceptionally rich source. Milk and eggs are good sources, too. If you have concerns regarding the adequacy of your zinc intake, consult a registered dietitian.

Background

Even though your body does not require large amounts of zinc on a daily basis, without it growth would be impaired. Zinc plays essential roles in tissue growth and repair and cell reproduction. It also assists in carbohydrate, protein and fat metabolism. Nearly all of your body cells contain zinc, with the largest amounts found in bone and muscle. Zinc is associated with the work of numerous enzymes in the body.

Assimilation of Zinc

The daily zinc requirement for men is slightly higher than that for women. Some of the zinc from the food you eat is absorbed by your small intestine. From there it is sent to your pancreas and assimilated into digestive enzymes, which are then secreted back to the small intestine. If your body doesn't need all the zinc you take in, less of it is absorbed. Some of the excess leaves your body in sloughed-off intestinal cells.

Food Sources

The best food sources of zinc are oysters and other shellfish, red meats, chicken, milk, eggs and cheese. Whole-grain breads and cereals and dried beans and legumes are also good sources. Vegetables also contain zinc, but the amount varies depending upon the soil in which the produce is grown. In the United States, zinc deficiency is not a prevalent problem; however, in less-developed countries, this is not the case.

Upper Limits

Very high intakes of zinc -- over 50 mg per day -- are associated with toxicity. Symptoms include headaches, nausea, diarrhea and fatigue. At these high levels, zinc also interferes with copper metabolism. Because of these issues, the tolerable upper intake level for zinc is 40 mg per day for adults.