How Much Zinc Should I Take a Day?

How Much Zinc Should You Take Each Day?

Zinc is found in numerous cells across your body. Its main roles include repairing muscle fibers and functioning within the immune system. With so many positive effects, it’s natural for us to want to add zinc to our diets and lifestyles immediately! After all, it is so important. Before you get to buying zinc supplements, let’s first take a look at just how much zinc you should be taking each day. Overdoing it on zinc can lead to some less-than-pleasant effects, including nausea, vomiting, cramps, headaches, and loss of appetite. To avoid those, read on to see the factors that affect zinc intake.

Factors That Affect Your Zinc Intake

Before you begin drastically affecting your zinc intake, read the following factors! These aspects can impact how much zinc you need to best function. Like with any other supplements, it’s always best to speak to a health professional before adding any major quantities of vitamins or minerals. Here are some things to keep in mind before adding zinc or speaking to a medical professional.

Age and Gender

Age and gender play a small role in determining how much zinc is needed. For adult women 19 years old and up, the recommended dietary allowance is 8 mg/day. For adolescent and adult men 14 years old and up, it is 11 mg/day. The elderly are most susceptible to having a zinc deficiency, who tend to have lower zinc levels and low zinc intake, despite zinc’s essential roles in age-related degeneration.


The bigger you are, the more cells you have to support, which often means you need more zinc than those on the smaller side. Weight can be impacted by several factors, including other ones listed here, and certainly isn’t the sole determining factor for zinc intake.

Extenuating Circumstances

There are certain groups of people that may require a heightened level of magnesium to function at their best. One key example is pregnant women, who need zinc to handle the amount of rapid cell growth happening inside their bodies.

The Importance of Zinc

Zinc is what is referred to as an “essential trace element.” While our bodies need only small amounts of zinc, the level that we do need is absolutely essential to meet. People cannot store excess zinc, so it needs to be a regular part of your daily life.

Zinc plays a role in the growth and maintenance of the body. It’s a cofactor in many biological reactions, and a necessary molecule for thyroid function, vision maintenance, and the production of proteins and DNA. During periods of rapid cell growth, zinc is especially important for developing new cells properly. Additionally, zinc plays a vital role in the immune system. It helps heal wounds, build immune cells, and fight infections, colds, and viruses.

Boost Your Zinc Using MZM

MZM is made with a cutting-edge formula of magnesium, zinc, and MSM. Designed to help you move, feel, and live better, all of our ingredients were chosen for their endless list of benefits. The zinc in MZM provides your body with a daily supply of the essential mineral, making it a great way to get in your daily zinc no matter how much you need. While zinc is an effective supplement on its own, it’s even better when combined with magnesium and MSM, with heightened effects! As a topical, MZM makes it easy to add essential nutrients to your daily regimen. Shop our recovery lotion online today, and see how much better you can feel!

Learn More