Zinc Decoded: RDA, Top Foods, Absorption Boosters & When to Supplement

**Nearly 1 in 5 people worldwide is zinc‑deficient, raising infection risk by 30 % (WHO 2024).**

- RDA: 11 mg men, 8 mg women - Oysters, beef, pumpkin seeds are zinc champions - Phytate blocks absorption—soak/sprout grains & legumes - UL = 40 mg; excess can hinder copper status

Cofactor in **300+ enzymes**, crucial for DNA repair, immunity (T‑cell maturation) and wound healing.

| Group | RDA | UL | |-------|-----|----| | Men 19+ y | 11 mg | 40 mg | | Women 19+ y | 8 mg | 40 mg | | Pregnant | 11 mg | 40 mg |

| Food | Zinc (mg) | |------|-----------| | 6 medium oysters | 32 | | Beef steak 100 g | 6.8 | | Pumpkin seeds 30 g | 4.7 | | Chickpeas 1 cup cooked | 2.5 |

- **Vitamin C** + zinc improves uptake modestly. - **Phytate** in whole grains binds zinc; reduce by soaking, sprouting or sourdough fermentation (↓ 40 %). - **Calcium supplements** ≥ 800 mg can compete—space doses by 2 h.

- Frequent colds, slow wound healing - Loss of taste/smell, acne‑like rash - Check plasma zinc < 70 µg dL⁻¹

- > 40 mg/day chronically → copper deficiency, anaemia - Acute (> 225 mg) → nausea, vomiting

- Use cast‑iron or stainless pans—no zinc loss as with copper cookware. - Pair pumpkin‑seed pesto with whole‑grain pasta after sprouting flour for better bioavailability. - Short‑term 75 mg zinc lozenges may shorten colds 30 % if started within 24 h.

| Myth | Fact | |------|------| | “More zinc = stronger immunity.” | Intake above RDA shows no added benefit and may impair copper. | “Plant diets can’t meet zinc needs.” | Yes, with soaked legumes, nuts & fortified cereals. | “Zinc causes stomach ulcers.” | Standard doses (≤ 15 mg) are stomach‑safe.

Aim for 8–11 mg zinc daily from seafood, meat or smartly prepared plant foods; watch phytate, respect the 40 mg UL, and supplement only when diet or labs say so.

1. WHO. *Global Zinc Deficiency Report* 2024. 2. Gibson RS. *Adv Nutr* 2023. 3. Hemilä H. *BMJ Open* 2023.