Quick answer
Zinc is an essential trace mineral. Australia's NHMRC recommends about 14mg a day for men and 8mg for women. Oysters are the richest food source, followed by red meat, poultry, seeds and legumes. On labels, zinc appears in forms such as zinc gluconate, citrate, picolinate or bisglycinate.
Type
Essential trace mineral
RDI (NHMRC)
14mg men, 8mg women
Upper limit
40mg a day for adults
Richest food
Oysters
Zinc in food
| Food | Zinc |
|---|---|
| Oysters | Very high |
| Beef and lamb | High |
| Pumpkin seeds | High |
| Chicken and pork | Moderate |
| Legumes and wholegrains | Moderate |
| Dairy | Moderate |
Forms of zinc on labels
| Form | Notes |
|---|---|
| Zinc gluconate | Common in lozenges and tablets |
| Zinc citrate | Common, mild taste |
| Zinc bisglycinate | A chelated form |
| Zinc oxide | Also used in sunscreen |
| Zinc picolinate | Bound to picolinic acid |
Compare the elemental zinc per serve. See Chelated Minerals Explained.
Don't overdo it
The NHMRC upper level of intake for adults is 40mg a day from all sources. High doses of zinc over time can affect copper levels. Follow label directions and talk to your doctor if you take more than one zinc-containing product.
Frequently asked questions
Which food has the most zinc?
Oysters contain far more zinc than any other common food.
How much zinc do women need?
The NHMRC recommends 8mg a day for adult women (more during pregnancy and breastfeeding).
Is zinc oxide the same as in sunscreen?
Yes, it's the same compound, but supplements and sunscreens are made to different standards for different uses.
Keep reading
This article is general information only and is not medical advice. Always read the label and follow the directions for use. Dietary supplements should not replace a balanced diet. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak with your doctor or pharmacist before taking a new supplement.
