How much zinc should I take a day?

Written by Cassie, registered pharmacist
Founder of Clean Green Safe

Zinc is one of those supplements people often pick up when they’re feeling run down, or when they’ve read it’s good for skin. It’s a lovely nutrient, and your body really does need it. But more isn’t always better, and the amount on the label isn’t always what it seems.

Let’s walk through how much you actually need, and how to check your own supplement with confidence.

How much zinc do you need each day?

These are the NHMRC daily targets for zinc, from food and supplements combined:

• Women 19 and over: 8 mg
• Men 19 and over: 14 mg
• Teenagers 14 to 18: 7 mg for girls, 13 mg for boys
• Pregnancy: 11 mg
• Breastfeeding: 12 mg

Here’s the reassuring part. Your food counts toward this too. Red meat, chicken, seafood (especially oysters), dairy, legumes, nuts and wholegrains all contain zinc, so many people are already getting a good share each day.

Do vegetarians need more zinc?

They may, yes. The NHMRC notes that vegetarians, particularly strict vegetarians, may need about 50% more zinc than these targets. That’s because some plant foods contain compounds that make zinc a little harder to absorb. If you eat mostly plants, it’s worth a chat with your pharmacist or dietitian about whether you’re getting enough.

How much zinc is too much?

The upper limit for adults is 40 mg a day from all sources, including food. For teenagers it’s 35 mg.

This limit is there mainly because of copper. Taking large amounts of zinc over time can lower your copper levels, which your body needs for healthy blood and nerves. Zinc on an empty stomach can also leave some people feeling a bit queasy.

So please don’t feel you need to take a big dose. For most adults, a supplement is a top-up to what you already eat, not a replacement for it.

Why does my zinc label look so confusing?

Zinc always comes joined to something else, like gluconate, citrate or picolinate. The bigger number on the label is often the weight of that whole compound. The amount that counts toward your target is the zinc itself, usually written as “equivalent to zinc”.

• Zinc gluconate is about 14% zinc, so 50 mg gives you about 7 mg of zinc
• Zinc citrate is about 32% zinc, so 50 mg gives you about 16 mg
• Zinc picolinate is about 19% zinc, so 50 mg gives you about 10 mg

If you’d like this worked out for you, our mineral calculator does the maths from the form on your label, and our zinc guide explains each form in more detail.

Could you be doubling up without realising?

Zinc turns up in lots of places, including multivitamins, immune and cold-and-flu formulas, skin and hair products, and some magnesium supplements. If you take a few of these at once, especially when you’re unwell, it can add up more quickly than you’d expect.

Three simple checks you can do today

• Find the “equivalent to zinc” amount on each label.
• Multiply it by the number of tablets or capsules you actually take each day.
• Add up every product you take, and aim to keep your total at or under 40 mg a day unless your doctor has advised otherwise.

If you take other medicines, including some antibiotics, or you’re not sure zinc is right for you, please have a chat with your pharmacist or GP. There’s no such thing as a silly question, and we’re always happy to help.

ABOUT THE AUTHOR

Cassie, registered pharmacist

Cassie is a registered pharmacist, a parent and the founder of Clean Green Safe. With a background in Australian supplement regulation across the TGA, FSANZ and NHMRC, she built Clean Green Safe to help people understand what’s really in their supplements, and how it all adds up across everything they take.