Yes, if you get too much. Signs of too much zinc include nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. When people take too much zinc for a long time, they sometimes have problems such as low copper levels, lower immunity, and low levels of HDL cholesterol the "good" cholesterol.
The daily upper limits for zinc include intakes from all sources—food, beverages, and supplements—and are listed below. These levels do not apply to people who are taking zinc for medical reasons under the care of a doctor:.
Zinc dietary supplements can interact or interfere with medicines that you take and, in some cases, medicines can lower zinc levels in the body. Here are several examples:. Tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
Foods contain vitamins, minerals, dietary fiber , and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients e. For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc.
Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
Updated: March 22, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements.
Health Information Health Information. Zinc Fact Sheet for Consumers. Table of Contents What is zinc and what does it do? How much zinc do I need? What foods provide zinc? What kinds of zinc dietary supplements are available? Am I getting enough zinc? What happens if I don't get enough zinc? What are some effects of zinc on health?
The mineral is also necessary for a healthy immune system, wound healing, DNA synthesis, taste, smell and is essential for cell division and growth.
Zinc is naturally present in some foods, added to others and available as a dietary supplement. A wide variety of foods contain zinc including red meat, dairy products, oysters, whole grains, chickpeas, fortified cereals, beans and nuts. The NHS recommends 9. You should be able to get all the zinc you need from your daily diet. Because zinc is involved in so many reactions in the body, there is no single distinct symptom of a zinc deficiency.
In the UK zinc deficiencies are rare as most people should be able to get all the zinc they need from their daily diet. Symptoms may include:. A number of different forms of zinc are available as supplements, including zinc sulfate, zinc gluconate and zinc acetate.
Zinc supplements must be used with caution as they can have toxicity and side effects when taken in high doses for a long period of time. Too much zinc increases the risk of a copper deficiency, as zinc interferes with copper absorption. Because copper is essential for making healthy red blood cells, too little copper can cause anaemia.
The Department of Health in the UK advises that intake of zinc should not exceed 25 mg per day. Zinc supplements are available to purchase online.
However, consult a doctor before trying them. According to research from , there is strong evidence that low zinc levels can increase the risk of infectious diseases such as malaria , HIV , tuberculosis , measles , and pneumonia. A zinc deficiency usually results from an insufficient dietary intake, but it can also result from malabsorption and chronic illnesses such as diabetes , cancer , liver disease, and sickle cell disease.
Here, learn more about zinc deficiencies. Zinc has many health benefits, but consuming too much can be harmful. Possible adverse effects include:. Over time, the NIH note, an excessive intake of — mg a day may lead to:. Zinc may also interact with antibiotics and diuretics. Zinc is essential for health, and it plays a key role in childhood development, the immune system, wound healing, and other functions.
It is best to obtain zinc from foods, such as beans, seafood, and fortified products. A doctor may prescribe supplements if there is a risk of a deficiency. People who are pregnant, breastfeeding, or following a plant-based diet require extra zinc. However, as always, check with a doctor before using a supplement. Magnesium is essential for bones, metabolism, and heart health. This article looks at magnesium for health, sources, symptoms of deficiency….
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Recommended intake. Age Male Female 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 19 years and over 11 mg 8 mg. Zinc toxicity. Exposure to air pollutants may amplify risk for depression in healthy individuals.
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