Zinc 101 Uses Dosage Foods Supplements Risks and More Everyday Health MenuNewslettersSearch Diet & Nutrition Zinc 101 Uses Dosage Foods Supplements Risks and More By Moira LawlerMedically Reviewed by Kelly Kennedy, RDNReviewed: October 6, 2022Medically ReviewedThe trace mineral zinc may help shorten your cold.iStockMove over, vitamin C. Zinc may be the new cold fighter in town. Many studies have shown that taking a zinc supplement may help shorten the duration of the common cold, but it also plays a big part in promoting proper growth. What Is Zinc and Why Do I Need It Zinc is considered a trace mineral, which means your body needs only a small amount of it to work properly. (1) Still, it’s important because of the role it plays in keeping you healthy. Zinc heals wounds and keeps your immune system humming and ready to take on threatening bacteria and viruses. (2) An over-the-counter zinc supplement may help reduce the duration and the severity of the common cold — as long as you take it within 24 hours of the first sign of sickness. (3)Zinc also helps the body make protein and DNA. (2,4) “Zinc is crucial during pregnancy, infancy, and childhood because it supports proper growth and development during each of these life stages,” says Angie Kuhn, RDN, the Seattle-based director of research and development for Persona. Some studies suggest zinc may help slow the progression of macular degeneration when combined with other vitamins and antioxidants, though more research is needed. (5) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More What Is the Longevity Diet A Detailed Scientific Guide How Much Zinc Does My Body Actually Need Zinc can’t be stored in the body, so you need to get your daily fix through food or a supplement. (6) It doesn’t take much to fulfill your daily quota — most Americans easily meet it through a varied diet. (2) Here are the daily zinc requirements based on age: (2)0–6 months: 2 milligrams (mg)7–12 months: 3 mg1–3 years: 3 mg4–8 years: 5 mg9–13 years: 8 mg14–18 years (boys): 11 mg14–18 years (girls): 9 mgAdult men: 11 mgAdult women: 8 mgPregnant teens: 12 mgPregnant women: 11 mgBreastfeeding teens: 13 mgBreastfeeding women: 12 mg 7 Common Nutrient Deficiencies Could you be at risk? Here’s how to spot the signs.Learn More What Are the Symptoms of Zinc Deficiency Zinc deficiency can occur if you don’t take in enough zinc, if the body doesn’t absorb the nutrient well, or if the mineral is lost through the gastrointestinal system. (7) Symptoms of zinc deficiency include: (8)Impaired growthDelayed pubertyErectile dysfunctionDiarrheaHair lossSwollen tongueDistorted or discolored nailsDecreased immunity Zinc deficiency isn’t common in the United States, though there are some groups of people who are at an increased risk, including: (9)People with gastrointestinal issues, such as Crohn’s disease and ulcerative colitis, because zinc can be lost through the gastrointestinal tractPeople with sickle cell disease, because they may require more zincVegetarians, because they miss out on zinc-rich meat and seafood (beans and fortified cereals are two food sources of zinc that they should include)Pregnant women, because the growing baby requires extra zincAlcoholics, because they have a decreased ability to absorb the nutrient and an increased likelihood of passing it when they go to the bathroom Experts Top Tips for Strengthening Your Immune System in the Time of COVID-19Recorded 02/04/21. Which foods can help support the immune system? Are certain diets better than others when it comes to increasing immunity? Melinda Carstensen, Everyday Health senior editor, discusses with Megan Meyer, PhD, director of science communica...see more Choosing Foods That Are High in Zinc Zinc is found in many foods, including meat (red meat, turkey, lamb, and chicken), seafood (oysters and crab), baked beans, and fortified breakfast cereals. (10) That may put vegetarians in a tricky spot, but all legumes — including chickpeas, lentils, and beans — are good sources of zinc, says Krista Linares, RD, a Raleigh, North Carolina–based nutritionist and the founder of Nutrition con Sabor. Kuhn adds blueberries, nuts, and whole grains to the meat-free list of zinc sources. Editor s Picks on Foods for Immunity Which Foods Are High in Vitamin C Rheumatoid Arthritis and Your Diet What to Consider What Are the Best Sources of Vitamin D A Complete Guide to Probiotics and What They Do Do I Need to Take a Zinc Supplement Not likely. “In general, people get enough zinc,” says Natalie Allen, RD, a dietitian and clinical assistant professor of dietetics at Missouri State University in Springfield. If you eat a healthy diet with lots of variety, chances are you’re already meeting your daily requirement. But if you have a zinc deficiency or are at risk of developing one, you might benefit from taking a supplement. (11) Most supplements will deliver your daily zinc quota, but if you’re treating a zinc deficiency, be sure to consult your doctor first to determine the correct dose. (12) Linares recommends a general multivitamin rather than one solely for zinc. “Many standard multivitamins contain some zinc in an amount that is generally safe,” she says. RELATED: Can Supplements Protect Me Against COVID-19? Difference Between Zinc Supplements and Zinc Lozenges Zinc lozenges are cold remedies that are often combined with vitamin C, whereas zinc supplements are fitting for people with a zinc deficiency. “Zinc lozenges and nasal sprays directly interfere with the rhinovirus’s ability to breed in the moist environment of the throat or nose, so taking a lozenge or using nasal spray containing zinc gluconate and zinc acetate have been shown to have the greatest antiviral effectiveness,” says Brandi Cole, PharmD, a Knoxville, Tennessee–based pharmacist. (Rhinovirus is the most common virus that causes the common cold.) (13)More on Food to Fight Disease What to Eat to Help Ward Off CancerZinc supplements are traditionally capsules that are swallowed whole, while zinc lozenges are essentially cough drops with zinc as the main active ingredient. Lozenges aren’t always well tolerated, because they’re designed to dissolve in the mouth and don’t always taste great. (14) Also keep in mind that zinc lozenges typically contain less zinc than standard zinc dietary supplements, Dr. Cole says. “So if you’re looking to increase your zinc intake to improve overall immune function long term, a dietary supplement may be the best, most effective option,” she says. To find out if a zinc supplement may be beneficial for you, consult your healthcare team. Most Popular in Diet and Nutrition A Complete Keto Diet Food List 11 Best and Worst Oils for Your Health Is the 3-Day Military Diet Safe and Effective for Weight Loss How to Follow a Mediterranean Diet Are There Any Side Effects of Getting Too Much Zinc Getting too much zinc from diet alone is rare, Allen says. “As with most vitamins and minerals, overdoing it is usually associated with supplementing, not with eating,” she says. Too much zinc could result in vomiting, cramping, and diarrhea. These signs usually show up within 10 hours of taking a supplement and should go away soon after you stop the supplements. (4) Ingesting high doses of zinc for an extended period of time can cause copper deficiency, which can lead to heart and kidney failure, liver damage, brain disease, or even death. (15,16) The maximum intake of zinc depends on your age: (9)0–6 months: 4 mg7–12 months: 5 mg1–3 years: 7 mg4–8 years: 12 mg9–13 years: 23 mg14–18 years: 34 mg19 and older: 40 mg Can Zinc Interact Negatively With Any Medications You should also be careful about your zinc intake if you’re taking quinolone or tetracycline antibiotics, penicillamine (which treats rheumatoid arthritis), or thiazide diuretics. Oral zinc while taking antibiotics or penicillamine can prevent the medications from working properly, while people taking thiazide diuretics blood pressure medications increase the chances of losing zinc in urine. (11) Zinc products that pass through the nasal passageways come with a risk of losing a sense of smell, sometimes permanently. (17) 7 Popular Supplements With Hidden Risks From calcium to fish oil, these supplements can pose health harms. Here’s what you need to know.Article Zinc FAQs and Answers Q How does zinc help your body A: Zinc helps keep the immune system functioning properly and may help shorten the duration of the common cold. It helps promote growth and DNA and may delay the progression of macular degeneration. Q What are the signs of a zinc deficiency A: Delayed growth and puberty, diarrhea, hair loss, swollen tongue, erectile dysfunction, nail issues, and decreased immunity are all signs that you’re not getting enough zinc. Q When should I take zinc A: Most people source enough zinc through diet alone, but if you’re not getting enough or you’re at risk of a zinc deficiency, you can add a multivitamin containing zinc or a zinc supplement every day (or as recommended by your doctor).More on Supplements 6 Supplements for Glowy Skin and Gorgeous Hair Q How much zinc can you take in a day A: Adults should limit their intake of zinc to 40 mg or less per day. Q What does zinc do for you sexually A: Low levels of zinc have been linked to erectile dysfunction and male infertility. (6,8) Zinc is normally found in semen, but if levels are too low, it could delay the development of the male reproductive system and lead to a deficiency of sex hormones. (18) NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Minerals. MedlinePlus. April 2, 2015.Zinc Fact Sheet for Consumers. National Institutes of Health. October 4, 2022.Rao G, Rowland K. Zinc for the Common Cold — Not If, but When. Journal of Family Practice. November 2011.Zinc in Diet. MedlinePlus. March 11, 2021.Blasiak J, Pawlowska E, Chojnacki J, et al. Zinc and Autophagy in Age-Related Macular Degeneration. International Journal of Molecular Sciences. July 2020.Fallah A, Mohammad-Hasani A, Colagar AH. Zinc Is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. Journal of Reproduction & Infertility. April–June 2018.Livingstone C. Zinc: Physiology, Deficiency, and Parenteral Nutrition. Nutrition in Clinical Practice. June 2015.Saper RB, Rash R. Zinc: An Essential Macronutrient. American Family Physician. May 1, 2009.Zinc Fact Sheet for Health Professionals. National Institutes of Health. September 28, 2022.Nutrients: Zinc, Zn (mg). USDA National Nutrient Database for Standard Reference Legacy. 2018.Zinc. Mayo Clinic. November 17, 2020.Zinc Supplement (Oral Route, Parenteral Route). Mayo Clinic. July 1, 2022.Common Colds: Protect Yourself and Others. Centers for Disease Control and Prevention. November 29, 2021.Zinc for Colds: The Final Word? Mayo Clinic. August 8, 2020.5 Tips: Natural Products for the Flu and Colds: What Does the Science Say? National Center for Complementary and Integrative Health.Total Copper (Blood). University of Rochester Medical Center.Flu and Colds: In Depth. National Center for Complementary and Integrative Health. November 2016.Mirnamniha M, Faroughi F, Tahmasbpour E, et al. An Overview on Role of Some Trace Elements in Human Reproductive Health, Sperm Function, and Fertilization Process. Reviews on Environmental Health. 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