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How much zinc a day

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Zinc is an essential mineral that the body needs, and it supports your reproductive, immune and endocrine systems. If you don't get enough zinc, you may be more likely to develop depression, skin problems such as acne, age-related macular degeneration, hair loss and neurological problems such as attention deficit hyperactivity disorder.

Ingesting too much zinc, however, can also cause medical disorders. To prevent zinc toxicity, do not take dietary supplements containing zinc unless you are under the supervision of your doctor. According to the Institute of Medicine's Food and Nutrition Board, the tolerable upper intake level of zinc for healthy How much zinc a day men and women over 19 years old is 40 milligrams.

The tolerable upper intake level, or UL, is the maximum amount of a nutrient that a human can consume without suffering potentially dangerous side effects.

This means that, for an adult, taking more than 40 milligrams of zinc daily is too much. For children between 9 and 13 years of age, more than 23 milligrams of zinc is too much. Adolescents between 14 and 18 years should not consume more than 34 milligrams daily. Consuming more than the UL of zinc may cause abdominal cramping, vomiting, diarrhea, severe headaches, "How much zinc a day" and a decreased appetite.

The Office of Dietary Supplements says that taking between to milligrams of zinc has been linked to lowered immune system function and a decrease in the level of HDL, or "good," cholesterol.

The National Institutes of Health...

Too much zinc also puts you at a higher risk of copper deficiency, since zinc interferes with copper absorption. Copper is essential for making healthy red blood cells, so too little copper can cause "How much zinc a day" -- a condition that can leave you fatigued, short of breath and unable to concentrate well. Adult men and adolescent boys between 14 and 18 years of age should aim to consume about 11 milligrams of zinc daily, while adult women 19 years old and over need about 8 milligrams.

Girls between 14 and 18 require 9 mg per day.

Note that many zinc products...

Pregnant women and nursing women require respectively 11 to 12 milligrams and 12 to 13 milligrams per day. The best way to avoid consuming too much zinc is to avoid taking dietary supplements.

Focus on eating zinc-rich foods instead. Good sources of zinc include beef, shellfish such as crab or lobster, chicken, cheese, milk and kidney beans.

A 3-ounce serving of roast beef provides 7 milligrams of zinc, or about 47 percent of an adult's RDA of zinc. Oysters are the only food that has such a high concentration of zinc, so eating them regularly may increase your likelihood of zinc toxicity. Three ounces of oysters contain nearly percent of an adult's RDA of zinc.

Take no more than 30...

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.

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The amount of zinc you...

Tolerable Upper Intake Levels According to the Institute of Medicine's Food and Nutrition Board, the tolerable upper intake level of zinc for healthy adult men and women over 19 years old is 40 milligrams.

Symptoms of Zinc Toxicity Consuming more than the UL of zinc may cause abdominal cramping, vomiting, diarrhea, severe headaches, nausea and a decreased appetite. Recommended Daily Allowances Adult men and adolescent boys between 14 and 18 years of age should aim to consume about 11 milligrams of zinc daily, while adult women 19 years old and over need about 8 milligrams.

Food Sources of Zinc The best way to avoid consuming too much zinc is to How much zinc a day taking dietary supplements. References 5 University of Maryland Medical Center: Zinc Office of Dietary Supplements: Zinc Linus Pauling Institute: Zinc The Journal of Urology: About the Author Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics.

Photo Credits water and tablet image by Claire Lloyd from Fotolia. Healthy Eating SF Gate. Depending on which text editor you're pasting into, you might have to add the italics to the site name.

Low testosterone can be caused by many treatable medical issues, but it may be It found that men who received 30 milligrams of zinc per day.

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