What zinc dosage is recommended daily? Is the dose obtained from food and supplements different from one another? The answers are in the article.
Please provide the following information regarding the recommended daily intake of zinc from food and dietary supplements:
The recommended daily dose of zinc from foods
The most popular foods from which these doses can be obtained are listed below, along with a table of the daily dose of zinc from food:
1. List the daily amount of zinc that should be obtained from food.
The following will include a table showing the daily dose of zinc needed by the body according to age and gender:
|
Age
|
males
|
female
|
pregnant
|
Lactating
|
|
0 - 6 months
|
2 milligrams
|
2 milligrams
|
-
|
-
|
|
7 months - 3 years
|
3 milligrams
|
3 milligrams
|
-
|
-
|
|
4 - 8 years
|
5 milligrams
|
5 milligrams
|
-
|
-
|
|
9 - 13 years old
|
8 milligrams
|
8 milligrams
|
-
|
-
|
|
14 - 18 years old
|
11 milligrams
|
9 milligrams
|
12 milligrams
|
13 milligrams
|
|
Over 19 years old
|
11 milligrams
|
8 milligrams
|
11 milligrams
|
12 milligrams
|
2. Important foods to get your daily dose of zinc
Consuming some foods high in zinc, such as the following, can help you get your recommended daily intake of zinc:
- Oysters, crabs, mussels, lobster, flounder, sardines, and salmon are a few examples of seafood.
- Legumes, particularly chickpeas, lentils, and all types of beans, including white and black beans.
- Nuts and seeds: The three most common are cashews, hemp seeds, and pumpkin seeds.
- dairy goods, including cheese, yoghurt, and milk.
- Whole grains, especially brown rice, quinoa, and oats.
- Poultry, such as: chicken, turkey.
- meat, including beef and lamb.
- Several different kinds of vegetables, most notably turnips, beets, peas, asparagus, and mushrooms.
- Other foods include, in particular, breakfast cereals fortified with zinc and eggs.
Recommended zinc dose from dietary supplement
Here are the details:
1. A daily dietary supplement containing zinc
Sometimes people need to take zinc supplements because they are deficient in it or because they need to use it to treat a medical condition.
The daily dose of zinc from zinc supplements should not exceed 40 milligrams, in anticipation of the harmful effects of excessive levels of zinc in the body.
It is worth noting that the amount of zinc present in nutritional supplements depends on its type, as zinc supplements from zinc sulfate contain 23% of the elemental zinc, meaning every 220 milligrams of zinc sulfate provides the body with 50 milligrams of the element zinc.
2. Negative effects of high zinc supplementation doses
More than 40 milligrammes of zinc taken daily in dietary supplements over the recommended amount may be very harmful to the body for the following reasons:
- Zinc poisoning
Toxic effects of taking too much zinc in supplement form include the following:
- Vomiting and nausea.
- Anorexia.
- diarrhea.
- Colic.
- Headache .
- Decreased immune function.
- Lower levels of good cholesterol.
- Other damage
These damages were as follows:
- Problems with the genitourinary system.
- Decreased levels of copper and iron, since zinc reduces their absorption when taken in high doses.
- Interaction with some types of antibiotics and diuretics.
Benefits of getting your daily dose of zinc
You must maintain your daily dose of zinc from food or dietary supplements because of the many health advantages that zinc provides to the body. The health advantages listed below are the most notable.
- Immune system support: Zinc is necessary for the immune system to function properly, and a deficiency could lead to an increase in pneumonia.
- aid in the treatment of diarrhoea: Zinc was discovered to play a part in cutting the length of diarrheal episodes.
- Boost wound healing: In order to hasten the healing of chronic wounds, doctors occasionally advise taking zinc supplements.
- lowering the risk of some chronic diseases: This is brought on by its antioxidant properties, which fend off the disease-causing free radicals.
- Age-related macular degeneration risk reduction: Zinc helps to lessen retinal cell damage.
- Other advantages include enhancing sex desire, treating some skin conditions, preventing osteoporosis, and more.