Key takeaways:
Zinc is a mineral that supports overall health. It’s found in many foods and drinks, and is also available as a dietary supplement.
Taking too much zinc can cause side effects like diarrhea, stomach pain, and vomiting.
It’s possible to overdose on zinc supplements. Contact Poison Control at 1-800-222-1222 for advice if you think you’ve accidentally taken too much zinc.
Zinc is an important micronutrient that your body needs to work properly. The body needs zinc to build DNA, protein, and new cells.
Most people get all the zinc they need from their diet since many foods are naturally high in zinc. But zinc is also available as a dietary supplement. In general, zinc supplements are safe when they’re taken at recommended doses. But like with all medications and supplements, taking too much zinc can cause side effects and health problems. Zinc overdoses are very uncommon, but they can happen.
Here’s how you can take zinc supplements safely and what to look out for if you think you’ve accidentally taken too much zinc.
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What does zinc do for the body?
Zinc is an essential mineral. That means your body needs a certain amount of zinc to work properly. Zinc helps build cells, proteins, and DNA, which are the building blocks of every organ in the body. So zinc plays a role in keeping every part of your body healthy. It also helps your body with important duties like:
Fighting off infection
Metabolism
Wound healing
Sense of taste and smell
Skin health
What types of zinc supplements are available?
Zinc supplements are available over the counter (OTC) at retail pharmacies, wellness stores, grocery stores, and from online retailers. Zinc supplements come in many forms including:
Pills
Lozenges
Nasal sprays
Gels
If you’re taking zinc supplements, it’s best to stick with pills and lozenges. Experts recommend avoiding zinc nasal sprays and gels because they can affect your sense of smell.
If you’re taking zinc supplements, make sure to check your other supplements and medications to see if they contain zinc. This will help you avoid accidentally doubling and taking too much zinc. Zinc can be found in:
Can zinc help with your cold? Find out which kinds of zinc are best for easing cold symptoms.
Foods that contain zinc: Zinc can help support your immune system, and is especially important during pregnancy and childhood. Check out which foods are high in zinc.
Are you getting enough zinc? Hair loss and fatigue are two common symptoms of zinc deficiency. Here are some other signs you might not be getting enough zinc.
How much zinc should you take per day?
Your age determines how much zinc you can safely take each day. Here’s how much zinc each age group can safely take each day.
Age | Recommended amount per day |
|---|---|
Newborns ages 0 to 6 months | 2 mg |
Infants ages 7 to 12 months | 3 mg |
Children ages 1 to 3 years | 3 mg |
Children ages 4 to 8 years | 5 mg |
Children ages 9 to 13 years | 8 mg |
Teen boys ages 14 to 18 years | 11 mg |
Teen girls ages 14 to 18 years | 9 mg |
Pregnant teens ages 14 to 18 years | 12 mg |
Breastfeeding teens ages 14 to 18 years | 13 mg |
Adult men ages 19 years and older | 11 mg |
Adult women ages 19 years and older | 8 mg |
Pregnant women ages 19 years and older | 11 mg |
Breastfeeding women 19 years and older | 12 mg |
How much zinc should a man or woman take?
Men can take more zinc than women. Teen and adult males can safely take 11 mg of zinc per day. Teen and adult females can safely take 8 mg to 9 mg of zinc each day. Those who are pregnant or breastfeeding can take slightly more zinc each day (12 mg to 13 mg).
How much zinc is too much?
Even though zinc is vital to your health, there can be too much of a good thing. It’s possible to take too much zinc.
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In general, adults shouldn’t take more than 40 mg of zinc each day, though the amount your body actually needs each day is much lower. For children and adolescents, ages 18 and younger, the maximum amounts are a bit lower.
Age | Maximum amount of zinc per day |
|---|---|
Birth to 6 months old | 4 mg |
Infants 7 to 12 months old | 5 mg |
Children 1 to 3 years old | 7 mg |
Children 4 to 8 years old | 12 mg |
Children 9 to 13 years old | 23 mg |
Teens 14 to 18 years old | 34 mg |
Adults 19 years and older | 40 mg |
What are the side effects of zinc supplements?
Most people don’t experience any side effects while taking zinc supplements. Side effects usually happen when people take too much zinc. Not all zinc supplements are the same. Some may contain additional ingredients and preservatives. These items may cause upset stomach or nausea in some people.
Can you take too much zinc?
Yes, you can take too much zinc. Taking too much zinc can cause zinc toxicity. So it’s important to stick with the daily recommended amounts.
Zinc toxicity is rare but can develop if people overdose on zinc by accident or take high doses of zinc for a long time. Symptoms of zinc toxicity include:
Stomach pain
Nausea
Vomiting
Loss of appetite
Headaches
Zinc toxicity will go away once people stop taking too much zinc. But people may still experience long-term side effects from taking too much zinc, like a weakened immune system.
Zinc toxicity can also lead to low copper levels because zinc can interfere with how the body absorbs copper. Low copper levels can lead to anemia and low white blood cell counts, which can affect the body’s ability to fight off infections
What medications and supplements should you be careful not to mix with zinc supplements?
Zinc supplements can affect how other medications and supplements work. Keep medication interactions like these in mind:
Antibiotics
Avoid taking quinolone antibiotics, like ciprofloxacin (Cipro), and tetracyclines at the same time as zinc supplements. People can have trouble absorbing these antibiotics if they take them at the same time as a zinc supplement. Take these antibiotics at least 2 hours before, or 4 to 6 hours after, taking a zinc supplement.
Penicillamine
Zinc can lower the absorption of penicillamine, a medication used to treat Wilson’s disease. It’s best to take zinc supplements at least 2 hours before or 2 hours after taking penicillamine. It can also interact with trientine tetrahydrochloride (Cuvrior), a similar medication.
Diuretics
Certain diuretics — like chlorthalidone and hydrochlorothiazide — can lower amounts of zinc in the body. If you take a diuretic, a healthcare professional can tell you if it’s necessary to take any supplements, including a zinc supplement.
It’s a good idea to keep an updated list of your medications on hand. You can show this list to a healthcare professional or a pharmacist, who can then make sure your medications and supplements won’t interact with zinc.
Can I take zinc and magnesium together?
Yes. In general, you can take zinc and magnesium supplements at the same time. Both minerals are found in multivitamins so you may already be taking them together if you take a daily multivitamin.
Keep in mind that it’s possible to take too much magnesium, too. So make sure to follow recommended daily doses for both magnesium and zinc. Like zinc, magnesium can interact with certain medications and make them less effective. So check with your care team to make sure it’s safe to take magnesium with your current medications and supplements.
What should I do if I’ve taken too much zinc?
If you’re concerned that you or a loved one has taken too much zinc, contact Poison Control at 1-800-222-1222. They can tell you whether you need to go to the emergency room or see a healthcare professional right away.
You may need care in the hospital if you have zinc toxicity. Treatments for zinc toxicity include:
Intravenous (IV) fluids to avoid dehydration
Medications to relieve nausea or stomach upset
Chelation medications, which bind extra zinc so it can leave the body
Frequently asked questions
You should not take zinc if you are allergic to ingredients in zinc supplements. Talk with a healthcare professional if you’re taking medications, have medical conditions that affect your gut, or are pregnant or nursing before starting zinc supplements. You may need to adjust your zinc dose to safely take zinc supplements.
You can take a zinc supplement at any time of day. Some people develop nausea and stomach pain if they take supplements on an empty stomach. So consider taking zinc supplements with meals. Zinc shouldn’t be taken at the same time as some medications. Talk with your healthcare team about whether you need to space out your medications and zinc supplements.
There’s some evidence that zinc glycinate and zinc gluconate offer higher bioavailability than other forms of zinc. This means your body may absorb these forms of zinc more easily. It’s not clear if these zinc supplements are better than others though. Your healthcare team can help you choose the best option.
Extra zinc typically stays in your body for about 25 hours (a little more than a day) before leaving your body in your stool.
If you’ve had gastrointestinal surgery or have a condition that affects your gut like ulcerative colitis or Crohn’s disease, you may have trouble absorbing zinc. In these situations, zinc may leave your body faster.
You should not take zinc if you are allergic to ingredients in zinc supplements. Talk with a healthcare professional if you’re taking medications, have medical conditions that affect your gut, or are pregnant or nursing before starting zinc supplements. You may need to adjust your zinc dose to safely take zinc supplements.
You can take a zinc supplement at any time of day. Some people develop nausea and stomach pain if they take supplements on an empty stomach. So consider taking zinc supplements with meals. Zinc shouldn’t be taken at the same time as some medications. Talk with your healthcare team about whether you need to space out your medications and zinc supplements.
There’s some evidence that zinc glycinate and zinc gluconate offer higher bioavailability than other forms of zinc. This means your body may absorb these forms of zinc more easily. It’s not clear if these zinc supplements are better than others though. Your healthcare team can help you choose the best option.
Extra zinc typically stays in your body for about 25 hours (a little more than a day) before leaving your body in your stool.
If you’ve had gastrointestinal surgery or have a condition that affects your gut like ulcerative colitis or Crohn’s disease, you may have trouble absorbing zinc. In these situations, zinc may leave your body faster.
The bottom line
Zinc is a commonly used dietary supplement that’s available in a variety of products. Most people get enough zinc through their regular diet. Always consider how much zinc you already get from your diet before starting a supplement. In rare cases, people develop zinc toxicity from taking too much zinc. If you think you may have taken too much zinc, call Poison Control at 1-800-222-1222.
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References
Agnew, U. M., et al. (2022). Zinc toxicity. StatPearls.
Devarshi, P. P., et al. (2024). Comparative absorption and bioavailability of various chemical forms of zinc in humans: A narrative review. Nutrients.
Office of Dietary Supplements. (2022). Zinc: Fact sheet for consumers. National Institutes of Health.
Office of Dietary Supplements. (2022). Zinc: Fact sheet for health professionals. National Institutes of Health.
Orphalan. (2022). CUVRIORTM (trientine tetrahydrochloride) tablets, for oral use [package insert].
Ośko, J., et al. (2023). Comparison of the potential relative bioaccessibility of zinc supplements—in vitro studies. Nutrients.
Rabinovich, D., et al. (2023). Zinc. StatPearls.
Ranasinghe, P., et al. (2018). Pharmacokinetics of zinc in pre-diabetes: A pilot study. Journal of Diabetes, Metabolic Disorders & Control.
Schwarcz, J. (2017). The Food and Drug Administration issues warning about Zicam Nasal Gel and Nasal Swabs. McGill University.
Wahab, A., et al. (2020). Zinc-induced copper deficiency, sideroblastic anemia, and neutropenia: A perplexing facet of zinc excess. Clinical Case Reports.
