Zinc Intake Calculator

The NIH RDA for zinc: adult males 19+: 11 mg/day; adult females 19+: 8 mg/day; pregnant women 19+: 11 mg/day; breastfeeding women 19+: 12 mg/day. The tolerable upper intake level (UL) for adults is 40 mg/day from all sources. Needs are higher during pregnancy and lactation. Children need 2-9 mg/day depending on age.

Zinc is essential for immune function, wound healing, protein synthesis, DNA synthesis, and cell division. It supports normal growth during childhood, pregnancy, and adolescence. Zinc is also important for taste and smell sensation. It acts as a cofactor for over 300 enzymes and plays structural roles in thousands of proteins.

Oysters contain by far the most zinc (74 mg per 3 oz). Beef chuck roast provides 7 mg per 3 oz. Alaska king crab provides 6.5 mg per 3 oz. Lobster and pork chops provide 3-3.5 mg per 3 oz. Breakfast cereals (fortified) can provide 2.8-11 mg per serving. Baked beans, cashews, and chickpeas provide 1.6-2.9 mg per half cup.

Yes. Chronic intake above the UL of 40 mg/day can cause copper deficiency, impaired immune function, and reduced HDL cholesterol. Acute very high doses (100-300 mg) cause nausea, vomiting, and diarrhoea. Zinc lozenges used for colds should not be used long-term. Intranasal zinc products have been associated with permanent loss of smell and should be avoided.

Vegetarians and vegans may need up to 50% more zinc than omnivores because plant-based zinc is less bioavailable. Phytates in whole grains and legumes bind zinc and reduce absorption. The NIH notes that vegetarians who eat legumes and whole grains should consider consuming them alongside foods or processing methods (soaking, sprouting) that reduce phytate content.