RDIs and Food Sources – Zinc

Most people can meet their zinc requirements by eating a healthy, balanced diet. Some groups may have higher zinc needs or be at greater risk of deficiency:

• Teenagers require more zinc to support rapid growth and development.

• Vegetarians may absorb less zinc (and iron) because vegetarian diets tend to contain more legumes and wholegrains, which are rich in phytates. Phytates can  reduce zinc absorption, while meat, a good source of zinc, is excluded from the diet.

• People with gastrointestinal conditions, such as ulcerative colitis, Crohn’s disease or newly diagnosed coeliac disease, and those who have undergone weight-loss (bariatric) surgery, may absorb less zinc and lose more through urine.

• People who consume alcohol heavily or have alcohol dependency may absorb less zinc from the gut and excrete more in their urine.

Zinc is naturally present in seafood (particularly oysters), lean red meat, chicken, wholegrain cereals, beans, lentils, seeds and dairy products.

To boost your zinc intake, try:

• Adding beans to salads, soups or casseroles.

• Choosing yoghurt as a nutritious snack.

• Including roast beef in a wholegrain sandwich for lunch.

• Adding seeds and nuts to breakfast cereals, salads or yoghurt.

• Including seafood, lean meat or legumes in meals regularly.

Can too much zinc be harmful?

Excessive zinc intake can cause:

• Nausea and vomiting

• Diarrhoea

• Abdominal (stomach) cramps

• Headaches

Always speak to your GP, doctor or pharmacist before taking a zinc supplement. Taking more than the recommended amount can cause side effects and may interfere with the absorption of other important nutrients, such as copper and iron.