Zinc is an essential mineral the human body requires on a daily basis. According to the Office of Dietary Supplements, the body uses zinc for cell metabolism, protein synthesis, immune function, DNA synthesis and wound healing. You can consume zinc every day, indefinitely. However, the amount of zinc you consume through foods and supplements is important to help prevent zinc deficiency or toxicity.
Background
If you consume zinc in recommended amounts you can and should consume zinc every day to meet your daily recommendations for zinc. Zinc is present in some foods and dietary supplements. Since zinc is an essential nutrient, most multivitamin supplements and prenatal vitamin supplements contain zinc.
Zinc Requirements
The Institute of Medicine Food and Nutrition Board has established recommended dietary allowances, or RDAs, for zinc. RDAs are meant to meet daily needs for 97 to 98 percent of people in each age and gender group. Zinc RDAs include 11mg per day for adult men and adult pregnant women, 8mg per day for adult women and 12mg per day for breastfeeding women. If you don’t meet your zinc RDA on a daily basis, you’re at an increased risk for developing a zinc deficiency. According to the Office of Dietary Supplements, symptoms of zinc deficiency may include reduced immune function, hair loss, growth retardation, diarrhea, impotence, weight loss, delayed sexual maturation, taste abnormalities and mental lethargy.
Zinc Toxicity
If you consume too much zinc on a daily basis you’re at risk for zinc toxicity, which may also cause health problems. According to the Office of Dietary Supplements, zinc toxicity can cause vomiting, nausea, cramps, diarrhea, headaches, low copper status, reduced immune function, altered iron function and lower levels of HDL, or good cholesterol, levels. The Institute of Medicine’s tolerable upper intake level for zinc is 40mg per day for all adults including pregnant and breastfeeding women.
Food Sources
If you consume zinc-rich foods you may not need to take a zinc supplement. Foods high in zinc include red meat, seafood, chicken, fortified breakfast cereals, yogurt, milk, cheese, cashews, almonds and legumes such as kidney beans.
Member Comments