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How much zinc do you need in a day? ... The bottom line: Most people can get the zinc they need for good health through proper nutrition. If you think you need a supplement, check with your doctor ...
Generally, zinc supplementation is well-tolerated, Lorenz says, but it is possible to take too much. Taking 40mg of zinc or more daily can cause flu-like symptoms such as nausea, vomiting ...
Prioritize adding good sources of zinc to your diet before considering supplementation. If you do need to supplement, Keaveney recommends avoiding zinc nose sprays, which can cause loss of sense ...
Zinc has been popularly used as zinc gluconate or zinc acetate lozenges for treating the common cold, [12] and therefore the safety of usage at about 100 mg/day level is a relevant question. Unlike iron, the elimination of zinc is concentration-dependent. [13]
Although zinc is an essential requirement for good health, excess zinc can be harmful. Excessive absorption of zinc suppresses copper and iron absorption. [220] The free zinc ion in solution is highly toxic to plants, invertebrates, and even vertebrate fish. [244]
Per ounce, beef, pork, and lamb contain more zinc than fish. The dark meat of a chicken has more zinc than the light meat. Other good sources of zinc are nuts, whole grains, legumes, and yeast. [55] Although whole grains and cereals are high in zinc, they also contain chelating phytates which bind zinc and reduce its bioavailability. [5]