The recommended daily amount of zinc varies by age, sex, and life stage:
- Adult men (19 years and older) should get about 11 mg of zinc per day.
- Adult women (19 years and older) should get about 8 mg per day.
- Pregnant women need around 11 mg daily.
- Breastfeeding women need about 12 mg daily
For children and teens, the recommended intake ranges from 2 mg (infants) to 13 mg (teen males)
. Regarding supplements, typical daily doses range from 15 to 30 mg of elemental zinc for adults. However, it is advised not to exceed 40 mg of zinc per day from all sources to avoid side effects such as nausea, stomach cramps, interference with copper and iron absorption, and reduced effectiveness of some antibiotics
. In summary, most adults should aim for 8–11 mg daily from diet and supplements combined, and avoid exceeding 40 mg daily unless under medical supervision.
