Zinc

Zinc has several important functions. For example it helps make new cells and enzymes. It also helps us process carbohydrate fat and protein in food as well as helping wounds to heal.

Good sources of zinc

Zinc is found widely in the environment. Good food sources of zinc include:

• meat
• shellfish
• milk
• dairy foods, such as cheese
• bread
• cereal products, such as wheat germ

How much zinc do I need?

The amount of zinc you need is about:

• 5.5-9.5mg a day for men
• 4-7mg a day for women

You should be able to get all the zinc you need by eating a varied and balanced diet. If you take zinc supplements, it is important not to take too much because this could be harmful.

Do not take more than 25mg of zinc supplements a day. However, continue taking a higher dose if advised to by a doctor.

What happens if I take too much zinc?

Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and to weakening of the bones.