Recommended daily intake of zinc

Zinc is needed for normal growth, development and sexual maturation, and helps regulate appetite, stress level, and sense of taste and smell. It also has antioxidant properties and plays an essential role in the immune system.
Studies have produced conflicting evidence on whether zinc lozenges reduce the duration and severity of cold symptoms. Some studies indicate that taking a daily multivitamin-mineral supplement may increase the immune response in older adults, while other studies suggest supplementation may weaken the immune response. Supplementation with zinc and certain antioxidants may slow the progression of age-related macular degeneration. But, a doctor’s supervision is considered crucial to ensure proper dosages.

Daily intake of zinc

AgeZinc
High
bioavailability
mg/day
Zinc
Moderate
bioavailability
mg/day
Zinc
Low
bioavailability
mg/day
0 - 6 months1.1 (e)2.8 (f)6.6 (g)
7-11 months0.8 (e)
2.5 (h)
4.1 (h)8.3 (h)
1-3 years 2.4 4.1 8.4
4-6 years3.15.110.3
7-9 years3.35.611.3
Males 10 - 18 years5.79.719.2
Females 10 - 18 years4.67.815.5
Males 19 - 65 years4.27.014.0
Females 19 - 50 years 3.04.99.8
Females 51 - 65 years3.04.99.8
Males 65 + years4.27.014.0
Females 65 + years3.04.99.8
Pregnancy
First trimester
3.45.511.0
Pregnancy
Second trimester
4.27.014.0
Pregnancy
Third trimester
6.010.020.0
Lactation
0-3 months
5.89.519.0
Lactation
4-6 months
5.38.817.5
Lactation
7-12 months
4.37.214.4

(e)Human-milk fed infants only.
(f)Formula-fed infants, moderate zinc bio-availability.
(g)Formula-fed infants, low zinc bio-availability due to infant consumption of phytate rich cereals and vegetable protein based formula.
(h)Not applicable to infants consuming human milk only

Foods High in Zinc

FoodAmount(mg)
Liver3 oz4.6
Beef3 oz4.0
Crab0,5 cup3.5
Lamb3 oz3.5
Turkey ham3 oz2.5
Pork3 oz2.4
Chicken3 oz2.0
Dried beans, cooked0,5 cup1.0
Split peas, cooked0,5 cup0.9
Breakfast cereal,
fortified
1 cup1.5–4.0
Wheat germ2 Tbsp2.4
Brown rice1 cup1.2
Oatmeal1 cup1.2
Bran Flakes1 cup1.0
White rice1 cup0.8
Pecans0,5 cup2.0
Cashews0,5 cup1.8
Sunflower seeds0,5 cup1.7
Peanut butter2 Tbsp0.9
Cheddar cheese1 oz1.1
Whole milk1 cup0.9
American cheese1 oz0.8