:max_bytes(150000):strip_icc()/Health-GettyImages-2083349451-81fbf5a8f9cd4402a72a24620d1a6794.jpg?w=780&resize=780,470&ssl=1 "How much zinc is too much?")
Zinc is an important mineral that your body needs for immune function, growth and wound healing. However, taking too much, especially in supplement form, can cause nausea, digestive problems, and interfere with the absorption of other minerals like copper.
Like many nutrients, zinc has a tolerable upper intake (UL). This is the maximum amount of a nutrient that is unlikely to harm you. Consuming too much zinc on a regular basis can lead to zinc toxicity.
The safe upper limit for zinc depends on your age and life stage. These amounts include zinc from both foods and supplements:
| Age group | Upper limit (mg per day) |
| From birth to 6 months | 4 milligrams (mg) |
| Infants (7 to 12 months) | 5 mg |
| Children (1 to 3 years old) | 7mg |
| Children (4 to 8 years old) | 12mg |
| Children (9 to 13 years old) | 23 mg |
| Teenagers (14-18 years old) | 34mg |
| Adults (19+ years) | 40mg |
| Pregnant or breastfeeding adults | 40mg |
Note that the upper limits above do not apply to people taking zinc supplements under the direction of a healthcare professional.
Zinc toxicity most often occurs when taking high-dose supplements. It can also result from overuse of certain products like denture creams that contain zinc. Short-term (acute) symptoms may appear within 3 to 10 hours after taking the supplement and may include:
- Diarrhea
- Stomach cramps
- Nausea
- Vomiting
- Dizziness
- Decreased appetite
- Stomach aches
Long-term (chronic) overconsumption of zinc can lead to more serious effects, such as:
- Weakened immune system: Although zinc supports a healthy immune system, consuming too much can have the opposite effect.
- Reduced high-density lipoprotein (HDL) cholesterol levels: A high zinc intake can reduce HDL cholesterol levels. HDL is known as “good” cholesterol because it can help protect heart health by removing LDL (bad) cholesterol from the body.
- Low levels of copper, iron or magnesium: Consuming too much zinc can interfere with how your body absorbs these minerals.
If you or someone you know suspects zinc toxicity, contact a healthcare professional or call your local poison control center immediately.
Zinc plays many vital roles in the body, including supporting growth, tissue repair and immune response. It also helps maintain taste, smell and vision.
Here is the amount of zinc you should aim for each day based on the Recommended Daily Allowances (RDA):
| Age group | Male | Female | Pregnancy | Breast-feeding |
| From birth to 6 months | 2mg | 2mg | ||
| 7 to 12 months | 3 mg | 3 mg | ||
| 1 to 3 years | 3 mg | 3 mg | ||
| 4-8 years | 5mg | 5 mg | ||
| 9-13 years old | 8mg | 8mg | ||
| 14-18 years old | 11mg | 9mg | 12mg | 13mg |
| 19+ | 11mg | 8mg | 11mg | 12mg |
Most people can meet their zinc needs through a balanced diet. However, certain groups are at greater risk of deficiency, including:
- People who follow a vegetarian or low-protein diet
- People who have had stomach surgery
- People with digestive disorders such as ulcerative colitis (UC)
- People with alcohol use disorders
- People who are pregnant or breastfeeding
If you have health conditions or are taking medication, talk to your doctor about how much zinc is right for you.
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