Key Takeaways
Zinc is an essential element that contributes to enzyme function, immune health, DNA synthesis, and more.
How much zinc per day you need depends on factors such as gender, diet, and overall lifestyle.
Eating the right foods or consistently taking supplements will get you the zinc allotment your body needs.
Zinc is a trace element found in most cells throughout the body. While being a trace element means it exists and is needed in small quantities, zinc plays an outsized role in hundreds of bodily processes. Zinc is not simply associated with additional health benefits; it's required for the optimal functioning of these physiological processes. 1, 2
Your body does not produce or store zinc; you must replenish it regularly from food or supplements.
Recommended daily zinc dosages vary based on age, gender, and lifestyle. The Institute of Medicine recommends 11 mg per day for adult males and 8 mg per day for adult females. Most adults aged 20 and over do not consume enough zinc, with the average adult consuming about 9.9 mg of zinc a day. These are general guidelines, however. How many mg of zinc your unique body requires may change based on your diet, activity level, and other lifestyle or environmental factors.
The Office of Dietary Supplements lists the daily upper limit for adults as 40 mg, noting that upper limits do not apply to people who take supplemental zinc for medical reasons with the direction and supervision of a doctor.2 Excessive zinc intake can interfere with the absorption of other minerals and affect normal body functions.
Many foods contain sufficient amounts of zinc, such as:
You can likely get enough zinc by consuming a variety of these nutritious whole foods. (For more ideas, visit our Complete Guide to Zinc on the blog.) Remember that zinc from animal sources is more bioavailable than from fruit and vegetable sources.4 If you follow a plant-based diet or you're taking GLP-1s and eating less, it's especially important to ensure adequate vitamin and mineral intake. Learn about the specific amount of zinc in your favorite foods on the USDA National Nutrient Database for Zinc.
Zinc is also available as a supplement and may be included in other mixed supplements you're already taking, such as magnesium or calcium.
Product | mg Zinc | % Daily Value |
|---|---|---|
20 mg | 182% | |
It's a good idea to prioritize your daily dose of zinc for adults of all ages. Supplement your normal diet with foundational nutrition, like AG1 Next Gen or AG1 Pro, which include zinc among 75+ vitamins, minerals, and whole-food-sourced ingredients.
1. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008;14(5-6):353-357. doi:10.2119/2008-00033.Prasad
2. National Institutes of Health Office of Dietary Supplements. Zinc fact sheet for consumers. Updated May 22, 2025. Accessed August 10, 2026. https://ods.od.nih.gov/factsheets/Zinc-Consumer/
3. Hernández-Camacho JD, Vicente-García C, Parsons DS, Navas-Enamorado I. Zinc at the crossroads of exercise and proteostasis. Redox Biol. 2020;35:101529. doi:10.1016/j.redox.2020.101529
4. A.D.A.M. Editorial Team. Zinc in diet. MedlinePlus Medical Encyclopedia. Reviewed January 21, 2025. Accessed August 11, 2026. https://medlineplus.gov/ency/article/002416.htm
Consult with a healthcare provider to understand the best dose for you.
Factors that may affect particular zinc needs include:
In all of these situations, you may benefit from zinc supplementation to ensure you're getting all the zinc you need.
AG1 products contain zinc in the following amounts:
20 mg |
182% |
12 mg | 109% |
7 mg | 64% |