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) 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
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
RELATED: Can Supplements Protect Me Against COVID-19? Zinc 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. 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
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).
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)
