Zinc is a metal your body needs in small amounts, which is why it’s referred to as an essential trace element. Zinc supplements treat a variety of conditions, including stunted growth, eye diseases, diarrhea and other conditions associated with zinc deficiency. Athletes also use zinc to improve performance and strength. However, taking too much zinc can be fatal in extreme cases, so it’s important to know how much to take. Your doctor can help determine if your intake of zinc is adequate.
Function
Zinc is involved in many bodily processes, including cell metabolism and enzyme functionality. It plays a major role in growth and development. Consequently, pregnant and lactating women need more zinc in their diet compared to others. It’s also found in many cough drops and cold lozenges due to its role in immune system function.
Food Sources
The food containing the highest level of zinc is oysters. Six fried oysters contains about 76.7 milligrams of zinc. If you eat oysters regularly, you may have too much zinc in your diet. A 3-ounce portion of beef, pork or chicken contains 8.9 milligrams, 4.2 milligrams and 2.7 milligrams of zinc, respectively. Some fortified cereals also contain as much as 25 percent of your daily value of zinc. If you follow a well-balanced diet that includes meat, seafood, nuts and dairy, you probably meet your daily needs for zinc.
Daily Zinc Needs
The recommended dietary allowance for zinc varies depending upon your age. Adult men and women need 11 and 8 milligrams, respectively. Infants need about 2 milligrams per day, and toddlers need slightly more at 3 milligrams per day. Children between the ages of 8 and 8 years old need 5 milligrams per day. Preteens need about 8 milligrams each day while teenage boys and girls need 11 and 9 milligrams, respectively. Pregnant or lactating women need 12 and 13 milligrams, respectively. Check with your doctor for specific recommendations.
Upper Intake and Toxicity
Long term intake of zinc above the tolerable upper intake level greatly increases your risk of developing health problems. For example, taking 100 milligrams of zinc per day for 10 or more years doubles your risk of prostate cancer, according to MedlinePlus. A single dose of 10 to 30 grams of zinc is fatal. The UL for adults is 40 milligrams per day and decreases incrementally for younger people.
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