The recommended daily allowance of zinc varies depending on age and sex. It's crucial to obtain zinc through a balanced diet whenever possible. However, supplementation may be necessary in some cases. Let's break down the recommended amounts and upper limits:
Recommended Daily Allowances (RDAs)
The following RDAs are based on information from the NIH Office of Dietary Supplements and other reputable sources:
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Teenagers (14-18 years):
- Males: 11 mg
- Females: 9 mg
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Adults (19+ years):
- Males: 11 mg
- Females: 8 mg
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Note: Pregnant and lactating individuals require slightly higher amounts (refer to specific guidelines for these groups). Children aged 1-13 years also have different RDAs, which can be easily found with a quick online search using your child's exact age range.
Different sources offer slightly varying figures, reflecting differing methodologies and research. Always consult a healthcare professional for personalized recommendations, particularly if you have existing health conditions or are taking other medications.
Tolerable Upper Intake Levels (ULs)
It's equally important to be aware of the upper limits of safe zinc intake to avoid potential adverse effects. Exceeding these levels can lead to nausea, vomiting, and other health issues.
- Adults: 40 mg/day (This is the generally accepted upper limit for adults.)
- Infants (0-6 months): 4 mg/day
- Infants (7-12 months): 5 mg/day
- Children (1-3 years): 7 mg/day
Important Note: The information above is for general knowledge and should not be considered medical advice. Always consult a doctor or registered dietitian before starting any supplement regimen. They can assess your individual needs and recommend the appropriate dosage.
