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Mineral

Zinc

Needed for immune function, wound healing, taste and smell, DNA synthesis and growth. Hundreds of enzymes depend on it.

Women: 8 mg/dayMen: 11 mg/day

Vegetarians may need up to 50 percent more

Daily needs, in plain English

Use age and life stage when reading zinc intake figures. NIH ODS distinguishes a recommended dietary allowance (RDA) for healthy people from an upper limit (UL) and from clinician-directed care for diagnosed deficiency. The figures below are US dietary reference values, not a personal supplement prescription.

  • For adults aged 19 and over, the RDA is 11 mg/day for men and 8 mg/day for women; pregnancy is 11 mg/day and breastfeeding is 12 mg/day. These are total dietary intakes, not amounts everyone should add as a supplement.
  • Life-stage differences matter: at ages 14–18, RDAs are 11 mg for boys, 9 mg for girls, 12 mg in pregnancy and 13 mg while breastfeeding. For children aged 1–3, 4–8 and 9–13, RDAs are 3, 5 and 8 mg/day respectively. Birth to 6 months uses an adequate intake (AI), not an RDA; use the ODS age table for infant guidance.
  • The adult upper limit is 40 mg/day from all sources, including food, drinks, supplements and medicines; it is not a target. Teens aged 14–18 have a lower limit of 34 mg, and children have lower limits again. Medical treatment can differ under supervision. Excess zinc over time can lower copper levels.
  • Food options include oysters, meat, fish, fortified cereals, beans, nuts, whole grains, eggs and dairy. Phytates in beans and grains reduce zinc absorption. Include varied sources and read fortification labels; a food's zinc content and the amount absorbed are different questions.
  • A symptom list or one day's food estimate cannot diagnose deficiency. ODS notes that symptoms overlap other conditions and that blood zinc measurements also have limitations. For diagnosed deficiency, arrange an individual treatment and follow-up plan; adding a particular food is not a guaranteed correction.
  • Zinc supplements can interact with quinolone or tetracycline antibiotics and penicillamine. Ask a pharmacist about timing using your exact medicines and supplement label. Bring all supplements, including multivitamins and cold products, into that discussion so their combined zinc is considered.

Editorial update: 2026-10-22. Not a medical review.

Best food sources

Fruit

  • Avocado
  • Blackberries
  • Pomegranate (small amounts)

Vegetables

  • Mushrooms
  • Spinach
  • Kale
  • Peas

Other plant foods

  • Pumpkin seeds
  • Hemp seeds
  • Cashews
  • Chickpeas
  • Lentils
  • Tofu and tempeh
  • Oats
  • Whole grains

Animal foods

  • Oysters
  • Beef
  • Lamb
  • Crab
  • Chicken thigh
  • Cheese
  • Eggs

How much is in a serving

  • 3 oz oysters: about 30 mg or more
  • 3 oz beef: about 5 mg
  • 1 oz pumpkin seeds: about 2.2 mg
  • 1 cup cooked chickpeas: about 2.5 mg
  • 3 tbsp hemp seeds: about 3 mg

Deficiency signs

Frequent infections, slow healing, loss of taste, hair thinning and, in children, poor growth. Phytates in unprocessed grains and legumes bind zinc, so plant-based eaters absorb less.

These signs overlap with other conditions and cannot diagnose a deficiency. A clinician can assess your diet, symptoms and whether testing is appropriate; do not start high-dose supplements on a guess.

Absorption and interactions

  • Soaking, sprouting and fermenting grains and beans (sourdough, tempeh) improves zinc absorption.
  • Iron and calcium supplements taken at the same time reduce zinc uptake.
  • Zinc lozenges above 40 mg a day long term can cause copper deficiency.

Meal ideas

  • Pumpkin seed and chickpea bowl
  • Tempeh stir-fry
  • Beef and lentil chili
  • Sourdough with hummus and hemp seeds

Planner meals richest in Zinc

Per serving, from the meal planner’s library. Percentages use the average adult reference intake.

  • Steak with garlic broccoli9.3 mg · 98%
  • Beef and lentil chili8.8 mg · 92%
  • Beef and broccoli with brown rice8.5 mg · 89%
  • Bibimbap with lean beef and egg8.4 mg · 88%
  • Beef lettuce wraps with cucumber8.1 mg · 85%
  • Turkey and bean chili5.9 mg · 63%