What is the maximum daily intake of zinc? Recommended zinc intake

Zinc, as is well known, is an element of great importance for health. Adequate amounts of zinc in the diet are excellent for maintaining the body's homeostasis and contribute to the regulation of many processes in the body. It is not without reason that zinc is currently described as participating in over 300 enzymatic and hormonal reactions in the human body. It is therefore worth focusing on ensuring the right amount of this element in the body.

1. Is zinc supplementation necessary?
2. Maximum dose of zinc
3. Summary

Is zinc supplementation necessary?

Although the daily requirement for zinc is 8 mg per day for women and 11 mg per day for men, it is worth bearing in mind that not everyone is able to balance their diet and eat regular meals. This is influenced, among other things, by lifestyle.

When a person is unable to obtain sufficient amounts of zinc from their diet, zinc supplementation proves to be an excellent health support. In such cases, it is absolutely necessary. There are also many inflammatory conditions in which the demand for this element increases significantly. People who exercise regularly are also a group that should consider additional zinc supplementation. Many inflammatory factors cause this element to be ‘flushed out’ of the body.

Zinc in higher doses has a great effect on the regulation of many biochemical processes in the human body, so it is worth consulting your doctor or dietitian about supplementation.

Maximum dose of zinc

Despite the fact that zinc has a beneficial effect on many systems in the human body, it should be borne in mind that there are certain limits to zinc supplementation. It is possible to overdose on zinc, which can cause immune system disorders, headaches, nausea, vomiting, stomach upset, lipid profile disorders, iron and copper metabolism disorders, and malaise.

It is therefore important to bear in mind the maximum permissible dose of zinc that can be supplemented. The recommended amount of zinc for daily supplementation is usually around 15-20 mg. The upper limit is set at 40 mg and should not be exceeded. It is worth bearing in mind that a higher dose than the nutritional recommendations is dictated by the interactions of zinc with various dietary components. Zinc is an element whose absorption is limited by fibre, a key component of the diet that is present in virtually every product consisting of carbohydrates (mainly complex) in greater or lesser amounts.

Zinc supplementation should be carried out on an ad hoc basis. Long-term use of excessive amounts of zinc can result in an overdose.

Summary

Zinc is an important element for the health of the body. Despite its widespread occurrence in food, not everyone is able to balance their diet appropriately for their lifestyle. In such situations, zinc deficiencies may occur. To prevent this, it is worth taking supplements containing this element to replenish any deficiencies.

It is worth bearing in mind that chronic zinc supplementation can also lead to an excess of zinc in the body, resulting in a number of symptoms. It is therefore advisable to follow the manufacturer's recommendations. The recommended daily dose of zinc in supplements is approximately 15-20 mg, which corresponds to 1 capsule per day in most cases.