Zinc is a mineral, also called a trace element, that is necessary for your health in small amounts. Many essential functions in your body are zinc-dependent, including those involved in cellular metabolism, immune response, neurological function and reproduction. Zinc may also be helpful in the treatment of certain conditions including cold, acne, weak bones and macular degeneration. Although your body needs zinc, overconsuming it can lead to some health problems. Consult your doctor before you increase your zinc intake and discuss whether you need a daily zinc supplement.
Intake
The daily recommended intake of zinc is 11 mg for men and 8 mg for women. Pregnant and breastfeeding women have an increased demand and should get 11 mg of zinc every day. Adequate intake of zinc is essential in preventing zinc deficiency. Even mild deficiency can contribute to a number of problems including impaired physical and neurophysiological development and increased risk of infections in young children. Severe zinc deficiency can lead to delayed sexual maturation, skin rashes, diarrhea, immune system deficiencies, poor wound healing and night blindness. Children, elderly, pregnant women, people with diarrhea, celiac disease or Crohn's disease, and vegetarians are at highest risk in developing zinc deficiency.
Toxicity
Acute zinc toxicity can occur if you consume a high single dose of zinc. Zinc toxicity is associated with abdominal pain, diarrhea, nausea and vomiting. Taking supplemental zinc in doses between 50 and 150 mg can cause gastrointestinal distress, while doses of 225 mg to 450 mg usually induce vomiting, according to the Linus Pauling Institute. The recommended upper limit for zinc is 40 mg per day.
Overconsumption
Consuming high amounts of zinc over a period of weeks may interfere with copper availability, according to the Linus Pauling Institute. Zinc in doses of 50 mg or more per day reduces absorption of copper and can lead to a copper deficiency. In addition, taking 100 mg of zinc daily for 10 years or more can increase the risk of prostate cancer, according to MedlinePlus. If you are consuming a high-zinc diet as well as taking a zinc supplement or a multivitamin that contains zinc, you might overconsume the mineral.
Food Sources
Animal-based foods are the best source of zinc, according to the Linus Pauling Institute. In 3-oz. servings, beef contains 6 mg; crab contains 4.7 mg; turkey contains 3.8 mg; pork contains 2.2 mg; and chicken contains 1.8 mg of zinc. In addition, 1 cup of milk and yogurt, and a 2-oz. serving of cheese have 1.8 mg of zinc. Some vegetables and nuts contain zinc, including cashews, almonds, peanuts, beans and chickpeas.
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