The recommended daily intake of zinc varies by age, sex, and life stage:
- Adult men (age 19 and older): about 11 mg per day
- Adult women (age 19 and older): about 8 mg per day
- Pregnant women: 11 mg per day
- Breastfeeding women: 12 mg per day
- Children and teens have lower recommended amounts depending on age and sex, ranging from 2 mg for infants to 11 mg for teen males
Health authorities generally advise not to exceed 25-40 mg of zinc per day from all sources unless under medical supervision, as excessive zinc intake can cause side effects and interfere with absorption of other minerals like copper and iron
. Typical dietary sources of zinc include meat, poultry, seafood (especially oysters), fortified cereals, nuts, seeds, legumes, and dairy products. Zinc supplements usually provide 15–30 mg of elemental zinc daily if needed
. In summary, for most adults, the recommended daily zinc intake is around 8 mg for women and 11 mg for men, with an upper safe limit generally around 25-40 mg per day.
