Zinc

    Written by:
    Thomas Solomon, Nick Milazzo

    Fact-checked

    by:

    Mike Murray, Nick Milazzo
    Last Updated: November 19, 2025

    Zinc is an essential mineral that is critical for the function of hundreds of enzymes. Consequently, it plays many roles, including in antioxidant enzymes, brain function, and the immune system. Zinc is most commonly taken to reduce the duration of respiratory infections and the common cold.

    Overview

    Dosage Information

    Zinc supplements vary in their dosages from 5–10 milligrams (mg) up to 25–45 mg of elemental zinc, and sometimes higher. Dosages in the lower range are typically used as a daily preventative, whereas dosages in the higher range are typically used to treat chronic conditions and zinc deficiency.

    Zinc RDA

    The recommended dietary allowance (RDA) for zinc is the amount that should be consumed daily to meet the nutritional needs of most people. For infants (up to 12 months of age), an adequate intake value is given rather than an RDA, due to limited data. It is based on the average amount of zinc obtained through breast milk.[8]

    AGEMALEFEMALEPREGNANTLACTATING
    0–6 months2 mg*2 mg*——
    7–12 months3 mg*3 mg*——
    1–3 years3 mg3 mg——
    4–8 years5 mg5 mg——
    9–13 years8 mg8 mg——
    14–18 years11 mg9 mg12 mg13 mg
    19–50 years11 mg8 mg11 mg12 mg
    >50 years11 mg8 mg——

    * Adequate intake (AI)
    Reference: Institute of Medicine. Zinc (chapter 12 of Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc_ The National Academies Press. 2001. DOI: 10.17226/10026)

    Zinc UL

    The tolerable upper intake level (UL) for zinc is the daily amount that is unlikely to adversely affect copper status.

    AGEMALE OR FEMALE (including pregnant or lactating women)
    0–6 months4 mg
    7–12 months5 mg
    1–3 years7 mg
    4–8 years12 mg
    9–13 years23 mg
    14–18 years34 mg
    >18 years40 mg

    Reference: Institute of Medicine. Zinc (chapter 12 of Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc_ The National Academies Press. 2001. DOI: 10.17226/10026)

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