Zinc is found in multivitamins, supplements and in the foods that you eat. Although you need a certain amount each day, high doses of zinc can cause acute toxicity symptoms. For this reason, you should not consume more than the tolerable upper intake level, which is 40 mg per day.
What Happens If You Take Too Much?
If you consume too much zinc, you can develop headaches, diarrhea, loss of appetite, abdominal cramps and vomiting. These symptoms will usually subside within 10 hours, according to PubMed Health. The National Institutes of Health's Office of Dietary Supplements adds that long-term use of high doses of zinc can lead to a copper deficiency in your body, a weakened immune system and a low HDL -- or good -- cholesterol level. To avoid this, you need to understand how much zinc your body needs and what foods provide it.
RDA
The recommended dietary allowance, or RDA, is the amount your body needs to function without deficiency symptoms. If you are an adult female, you need 8 mg per day, and if you are an adult male, you need 11 mg. If you take a daily multivitamin or multimineral supplement, you will receive around 15 mg of zinc, according to Oregon State University. A balanced diet that contains a variety of natural foods will provide an adequate supply of zinc.
Health Benefits
Zinc is used by your body in maintaining the health of your cells, and supporting your metabolism and immune system. PubMed Health states that zinc supplements taken for an extended period of time may decrease your risk of developing the common cold, and it can also make your symptoms less severe. Additionally, it has been used in treating diarrhea and macular degeneration, and has been used in wound healing. Some of these conditions rely on higher doses of zinc over an extended period of time.
Considerations
The National Institutes of Health's Office of Dietary Supplements states that in the treatment of certain medical conditions, your doctor may prescribe an amount above the tolerable upper intake level. You should only take this amount while under her supervision. For general health, your diet and a daily multivitamin is sufficient to support the health of your body. Zinc is found in foods such as dark chicken meat, beef, pork, fish, nuts, whole grains, legumes and yeast.
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