Although your body needs only small amounts of zinc, the mineral plays a key role in many body functions. Without zinc, your immune system and neurological function would be impaired. It's also required for optimum growth, development and reproduction, the Linus Pauling Institute reports. And while not getting enough zinc can cause noticeable symptoms, too much zinc also can cause medical problems.
Recommended Dietary Allowance
The amount of zinc you should consume each day from the foods you eat depends on your age and gender. Female adults need 8 mg per day, while male adults need 11 mg, the National Institutes of Health Office of Dietary Supplements reports. Female teens ages 14 to 18 need 9 mg, while their male counterparts need 11 mg per day. Younger children ages 9 to 13 should get 8 mg of zinc per day regardless of gender, while those ages 4 to 8 need 5 mg. Babies from birth to 6 months need 2 mg of zinc daily, while those ages 7 months to 3 years need 3 mg per day.
Good Dietary Sources
Your best bet for getting zinc from your diet comes from animal proteins. Pork, beef and lamb all contain healthy doses of the mineral, and poultry and fish also contain zinc, but to a lesser extent. Whole grains, yeast, nuts and legumes also provide a good source of zinc. Although fruits and vegetables are a good source for many fruits and vegetables, that's not the case with zinc, MedlinePlus reports. That's because the zinc found in plant proteins is not as easy for the body to use as what is found in animal proteins.
Upper Intake Limits
Too much zinc can cause symptoms such as nausea and vomiting, diarrhea, stomach cramps, loss of appetite and headaches. Over an extended period, excessive zinc consumption can also interfere with your immune system function and lower copper and HDL cholesterol -- the good kind -- levels in the body. Because of the risks, the federal government has established safe upper intake limits to prevent zinc toxicity. The maximum amount of the mineral you should consume each day varies by age. Adults should not exceed 40 mg of zinc per day, while teens should get no more than 34 mg, the Office of Dietary Supplements reports. Kids ages 9 to 13 should get no more than 23 mg per day, while those ages 4 to 8 should not exceed 12 mg. Young children ages 1 to 3 should consume no more than 7 mg, while babies ages 7 months to 12 months should get no more than 5 mg. For babies up to 6 months old, the upper intake limit is 4 mg.
Supplemental Dosages
Some people take a zinc supplement to treat various medical conditions. In these cases, the amount you should take depends on the condition you are treating. One common use is for treating the durations and symptoms of the common cold, and in this case the recommended dose is lozenges containing between 9 mg and 24 mg of elemental zinc taken every two hours while symptoms are present. To treat people with sickle cell disease, typical dosing is 220 mg of zinc sulfate taken three times daily, MedlinePlus reports. If you have stomach ulcers, you can take 200 mg of zinc sulfate three times a day, while the recommended dose for people with anorexia is 100 mg of zinc gluconate daily. Before you use zinc as a treatment for a medical condition, check with a doctor who can advise you of how to do so safely.
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