How much zinc per day? Your guide for optimal zinc intake

You pay attention to a healthy diet and think that you definitely get enough zinc that way? That can be a misconception! The problem is: hardly anyone really knows how much zinc per day is actually needed. And even fewer people know that one component of your diet can significantly increase your zinc requirement. Which component that is and how to determine your individual zinc requirement, you will learn in this article.

Very important: This is about healthy people who do not take medication – if you are ill or take medication, you should always discuss such topics with professionals!

Your knowledge to go: How much zinc per day?

• Healthy women need 7–10 mg of zinc per day, healthy men 11–16 mg – depending on the phytate content of the diet.

• With intense training, intake amounts of up to 25 mg of zinc per day are discussed in specialist sources, partly due to possible losses through sweat.

• Pregnant and breastfeeding women have an increased daily requirement.

• 40 mg of zinc per day is considered the upper safe intake limit (Tolerable Upper Intake Level) – above this, the risk of overdose increases.

• A plant-based diet can increase zinc requirements by up to 50% because phytates inhibit zinc absorption.

• More and more people are turning to zinc supplements to increase their zinc intake.

How much zinc do you really need per day?

The German Nutrition Society (DGE) has developed reference values that vary depending on age, gender, and – which is especially interesting – phytate intake.

But what exactly are these phytates?
Phytates are components in whole grain products, legumes, and nuts that can inhibit zinc absorption in the intestine. You can read more about this and tips on how to reduce these phytates in your diet without giving up nuts in our article on zinc sources.

Here is an overview of the daily zinc requirement:

What does that mean concretely? If you eat a lot of whole grains, legumes, and nuts – so you have a high phytate intake – you need more zinc to meet your daily zinc requirement. How to find out how much phytate you consume is explained in the next section.

How high is my phytate intake?

Not quite sure which group you belong to? Don’t worry, we got you!
Here’s how to find out easily: Track your diet very precisely for a few days. That means simply writing down everything you eat and drink. You can then use this information to calculate, with the help of AI or a nutrition expert, how much phytate you consume on average daily.

• If you consume about 330 mg (0.5 mmol) of phytates per day, you have a low phytate intake. So you need less zinc than many others.

• If you consume about 660 mg (1 mmol) of phytates per day, you have a medium phytate intake.

• If you consume about 990 mg (1.5 mmol) of phytates per day, you have a high phytate intake. So you need the most zinc.

Now you can check in our table how much zinc you need per day!
Especially smart: If you are already tracking your diet for a few days, you can now also directly check how much zinc you actually consume per day and whether that meets your needs. If not, dietary adjustments or supplements might be an option for you.

Extra tip: It’s best not to do this test during an all-inclusive vacation but rather during a normal week in your everyday life.

How much zinc per day for women? Pregnancy & breastfeeding

How much zinc a woman needs per day depends not only on her phytate intake but also on her life stage. Basically, the requirement is 7–10 mg per day, depending on diet. However, in special phases like pregnancy or breastfeeding, the requirement increases significantly according to the DGE:

Pregnancy:
Zinc during pregnancy deserves special attention: Here the requirement rises in the 1st trimester to about 7–11 mg of zinc per day. In the 2nd and 3rd trimesters, it is even 9–12 mg daily. As always, this depends on phytate intake.

Breastfeeding:
The requirement remains elevated during breastfeeding as well: 11–14 mg per day is the recommendation of the DGE here, as zinc is passed on to the baby through breast milk.

Especially during these phases, many women therefore turn to zinc supplements to simply increase their zinc intake. However, this should always be medically checked!

How much zinc per day for men?

Do you want to know how much zinc per day is optimal for a man? The answer lies somewhere between 11 and 16 mg per day – surprise, again depending on phytate intake. According to the DGE, men have higher reference values for zinc than women. Possible reasons discussed include differences in body composition. According to the DGE, men with high phytate intake (i.e., lots of whole grains and legumes) should aim for up to 16 mg of zinc daily. If sporting activities or physically demanding work are added, the requirement can increase further.

To all sporty or physically active women: Don’t worry, we see you too, feel free to check out the next section!

How much zinc per day for athletes?

How much zinc athletes need per day is one of the most common questions in sports nutrition. Through intensive training and heavy sweating, you can lose noticeably more zinc during sports than in a rather calm daily routine. Studies from sports medicine show that an increased zinc intake of up to 25 mg per day can be interesting for endurance and strength athletes.

Very important: For your body, it doesn’t really matter whether you lift heavy weights in the gym or carry heavy wooden boards or stones at your job. This means that your zinc requirement can increase significantly with a physically demanding job.

However, the Federal Institute for Risk Assessment points out that the absolute maximum amount of 40 mg per day should not be exceeded – even with intensive training AND a demanding job AND a high phytate intake.

How much zinc per day for vegans?

With a vegan diet, things get a bit trickier. You "lack" not only many zinc-rich foods like cheese or meat – at the same time, you probably have a high phytate intake from whole grains, legumes, and nuts, which inhibits zinc absorption. These food groups often appear more frequently in the diets of vegans and vegetarians than in those of meat eaters. The rule has exceptions here too – of course, there are vegans who prefer sweets and have banned legumes from their kitchen. So always look individually at yourself and your diet.

Some professional societies generally recommend setting zinc requirements for vegan diets up to 50% higher (compared to low phytate intake). This means: A vegan woman should aim for about 10 mg per day, a vegan man about 16 mg.

How much zinc per day for colds?

How much zinc per day is useful when you have a cold is currently being intensively researched. Since this topic is so exciting and complex, we have dedicated a separate article to it: Zinc for colds.

Table: How much zinc per day?

Here again is a complete table for overview:

By the way: If you're wondering what zinc is actually good for, you should definitely check out our article on Zinc effects!

Too much zinc: When does it become dangerous?

Can you overdose on zinc? Yes, definitely. The upper safe intake limit (Tolerable Upper Intake Level) is 40 mg of zinc from all sources combined – that means from diet & supplements. Anything above these 40 mg can lead to an overdose.

Zinc overdose symptoms often appear as:

• Nausea and vomiting

• Stomach cramps and diarrhea

• Headaches

• Metallic taste in the mouth

If you notice such symptoms and suspect you have taken too much zinc, it’s best to get a medical check-up.
Don’t worry: With a one-time slightly increased intake, healthy people usually do not experience problems; in doubt, you should always seek medical advice. This is more about if you take too much zinc over a longer period or significantly overdo it in one day.

For example: 75 mg zinc per day vs. 25 mg zinc per day
While 25 mg of zinc per day can still be safe with increased needs (sports), 75 mg over a long period is clearly too much.

The good news: A zinc overdose from normal food is very rare. The risk is more with overly high-dosed supplements or the combination of different zinc-containing products. So are zinc supplements dangerous?

Do zinc supplements lead to an overdose?

If you take a good zinc supplement according to the intake recommendations, no adverse effects are usually expected in healthy adults. High-quality supplements are formulated so that you do not get an overdose from taking them.

The best example: Vetains Zinc Tablets
One tablet contains 25 mg of zinc. That still leaves you 15 mg below the safe maximum dose. So you can calmly still eat oatmeal & co.

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So if you follow the intake recommendations and don’t just randomly combine different supplements, supplementation is a practical addition for many – and not a danger. If you still have concerns, you can definitely discuss them with a professional.

Too little zinc: These symptoms you should know

A zinc deficiency can manifest in many ways. Common zinc deficiency symptoms include:

• Reduced appetite

• Hair loss and brittle nails

• Skin problems and delayed wound healing

• Weakened immune system and frequent colds

• Disturbances of taste and smell

A zinc deficiency must be diagnosed by a doctor, as these nonspecific symptoms can have many causes. So feel free to consult with your trusted doctor and maybe have your blood values checked if you feel you are not getting enough zinc or notice these typical zinc deficiency symptoms in yourself.

Typical risk groups for a deficiency are:

• Vegans and vegetarians with high phytate intake

• Pregnant and Breastfeeding Women

• Seniors

• Athletes with high sweat loss

Supplementing zinc: When does it make sense?

Zinc as a dietary supplement can be useful in certain situations and is already part of the standard routine for many.
Possible reasons for supplementation are:

• Diagnosed zinc deficiency

• (Vegan) diet with high phytate intake

• Intense training

• Pregnancy and breastfeeding

• Increased requirement

This is how you find out if zinc supplements might be useful for you:

1. Calculate your zinc requirement based on your phytate intake and life stage (see instructions above).

2. Track your diet for a few days to see how much zinc you consume daily in everyday life. 

3. Then compare how the two values (requirement and intake) differ. If there is a big difference, you can either adjust your diet or supplement zinc.

If you are looking for a high-quality, vegan zinc supplement, we at Vetain have developed a solution that is well bioavailable and clearly dosed – without unnecessary additives.

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Conclusion

How much zinc you need per day is not a one-size-fits-all answer – it depends on your gender, diet, and life stage. The key findings: women need 7–10 mg, men 11–16 mg per day, with a high phytate intake increasing the requirement. The upper safe intake level (Tolerable Upper Intake Level) is 40 mg – anything above carries risks. With a well-planned diet and targeted supplementation if needed, you can optimally meet your zinc needs.

Do you have questions? Then feel free to write me an email – I look forward to hearing from you! :)

Literature & sources

1. German Nutrition Society (DGE): Reference values for zinc.
2. European Food Safety Authority (EFSA): Dietary Reference Values for Zinc.
3. National Institutes of Health (NIH): Zinc Fact Sheet for Health Professionals.
4. Federal Institute for Risk Assessment (BfR): Maximum levels for vitamins and minerals in dietary supplements.

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