What is Zinc?

Zinc is a metal. It is called an “essential trace element” because very small amounts of zinc are necessary for human health. Zinc as an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies.

Where does nutritional Zinc come from?

Whole grains and milk products are good sources of nutritional zinc. Many ready-to-eat breakfast cereals are fortified with zinc. Oysters, red meat, and poultry are excellent sources of zinc. Baked beans, chickpeas, and nuts (such as cashews and almonds) also contain zinc.

Who needs it and what are some symptoms of deficiency?

Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In some server cases hair loss. Zinc is used for treatment and prevention of zinc deficiency and its consequences, including stunted growth and acute diarrhea in children, and slow wound healing.

How much should be taken? Are there side effects?

The current RDAs for zinc are listed in Table 1. For infants aged 0 to 6 months, the FNB established an AI for zinc that is equivalent to the mean intake of zinc in healthy, breastfed infants.

Table 1: Recommended Dietary Allowances (RDAs) for Zinc
Age	Male	Female	Pregnancy	Lactation
0–6 months	2 mg*	2 mg*
7–12 months	3 mg	3 mg
1–3 years	3 mg	3 mg
4–8 years	5 mg	5 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	9 mg	12 mg	13 mg
19+ years	11 mg	8 mg	11 mg	12 mg

Recent Studies

References

National Institute of Health - Office of Dietary Supplements - Zinc

Realted Pages:

ZMA Multivitamins & Minerals

Zinc Products