Zinc: what it does and how much you need
Zinc helps the immune system, wound healing, making proteins and DNA, and the senses of taste and smell. Adults need 11 milligrams for men and 8 milligrams for women, and the upper limit is 40 milligrams a day.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
In the UK
In the UK, adults need 9.5 milligrams a day for men and 7 milligrams for women, and the NHS says up to 25 milligrams a day from supplements is unlikely to cause harm, unless a doctor advises more.
How much you need and the upper limit
| US (NIH) | UK (NHS) | |
|---|---|---|
| Adults need | 11 milligrams for men and 8 milligrams for women | 9.5 milligrams a day for men and 7 milligrams for women |
| Upper limit | 40 milligrams a day | Up to 25 milligrams a day from supplements |
The UK figure is the amount the NHS says is unlikely to cause harm. Figures are for adults.
Cautions
- Too much zinc over time can lower copper levels.
Food sources
- Oysters
- Red meat
- Poultry
- Seafood
- Beans
- Nuts
- Whole grains
- Fortified cereals
Forms on the label
- With zinc picolinate, gluconate or citrate, it is the amount of zinc itself (elemental zinc) that counts towards the limit.
Dose questions
Quick answers
- What does zinc do?
- Zinc helps the immune system, wound healing, making proteins and DNA, and the senses of taste and smell.
- How much zinc do adults need?
- Adults need 11 milligrams for men and 8 milligrams for women (US, NIH). In the UK: 9.5 milligrams a day for men and 7 milligrams for women (NHS).
- What is the upper limit for zinc?
- US: 40 milligrams a day. UK (NHS): up to 25 milligrams a day from supplements is unlikely to cause harm.
- Which foods have zinc?
- Oysters, red meat, poultry, seafood, beans, nuts, whole grains, fortified cereals.
- What should I watch out for with zinc?
- Too much zinc over time can lower copper levels.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ - NHS vitamins and minerals guidance
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
Ask Supplement Check yourself
Type a vitamin, mineral or supplement, a dose, or a product name, and get the daily need, the upper limit and any cautions. Open Supplement Check, free, no sign-up.
In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “Is 50 mg of zinc too much?”