Can You Consume Too Much Zinc? Signs & Symptoms

While zinc is essential for good health, there’s a fine line between getting enough and consuming too much. But what exactly is zinc, and how much do you need? What are the warning signs of consuming too much? Should you take a supplement? Read on to find out.

What Is Zinc?

Zinc is a trace mineral found in cells throughout the body. This essential nutrient is crucial in various bodily functions, including immune function, wound healing, DNA synthesis and proper growth and development. Zinc also supports metabolism by helping more than 300 enzymes in the body do their jobs properly, from breaking down food to building proteins. Additionally, zinc can help protect your skin health against harmful ultraviolet rays from the sun and lower skin cancer risk. Not getting enough zinc can impact your ability to taste and smell. 

How Much Do You Need?

The amount of zinc you need varies depending on age, sex and life stage. The National Institutes of Health (NIH) recommends 11 milligrams for adult males and 8 milligrams for adult females. Those who are pregnant and breastfeeding require 11 and 12 milligrams, respectively, to support fetal development and milk production. It’s essential to note that these recommendations include zinc intake from all sources, including food, beverages and supplements.

Do You Need a Zinc Supplement?

Most Americans get enough zinc from the foods they eat—like oysters, meat, fish and fortified cereals—but some may struggle to meet their needs and require supplements. 

Whether you would benefit from zinc supplementation depends on various factors, such as diet, health status and lifestyle. For example, those following vegan or vegetarian diets may benefit from taking a zinc supplement. This is because plant-based sources of zinc—like beans, nuts, and whole grains—contain phytates, which make them less bioavailable than animal-based sources.

Caroline Young, RD, a registered dietitian and owner of Whole Self Nutrition, tells EatingWell, “Zinc supplements may be necessary for those with gastrointestinal disorders, such as Crohn’s disease, or autoimmune diseases like Celiac disease. Also, those with alcohol addiction may need to supplement with zinc because they often have low zinc status since alcohol disrupts zinc absorption.”

Can You Take Too Much Zinc?

Chronic zinc toxicity can interfere with copper absorption, leading to copper deficiency and neurological symptoms such as numbness and weakness. To prevent adverse effects and maintain overall health and well-being, it’s best to obtain zinc from a balanced diet and avoid excessive supplementation unless advised by a healthcare professional.

Pay extra attention to your zinc consumption if you take over-the-counter products like cold medications, Airborne or Zicam. These products are often marketed to support the immune system and may contain high levels of zinc. While zinc is indeed helpful when you’re sick or feeling run down, excessive intake from food, supplements and medications can lead to adverse health effects.

“Healthy adults should not have more than 40 milligrams of zinc daily,” cautions Young, as it is considered the tolerable upper limit by the NIH. “However, this amount doesn’t apply to those taking zinc for medical reasons, but their supplementation should be medically monitored.”

Signs & Symptoms

While zinc is crucial for various bodily functions, consuming too much can lead to adverse effects. According to the NIH, these symptoms may include:

• Nausea
• Vomiting
• Dizziness
• Headaches
• No appetite
• Gastrointestinal distress

Additionally, consuming too much zinc may cause nutrient deficiencies by interfering with your ability to absorb other essential minerals, such as copper. 

Trista Best, RD, a registered dietitian with Balance One Supplements, says, “Long-term overconsumption of zinc supplements may impair immune function and increase the risk of developing chronic conditions such as copper deficiency, which can manifest as anemia and neurological symptoms.”

If you’re taking zinc and experiencing any adverse effects, stop taking your supplement and consult your healthcare provider.

The Bottom Line

Zinc is a crucial mineral essential for various bodily functions and overall health. However, like many nutrients, too much zinc can have adverse effects. Whether you’re taking zinc supplements or considering starting, ensuring optimal intake levels is crucial. The best way to gauge your zinc status accurately is to consult your healthcare provider for blood tests.

While supplementation can be helpful for some, consuming foods high in zinc, such as oysters, meat, fish and fortified cereals, is ideal for meeting your daily needs. Try incorporating these seven zinc-rich foods into your diet.