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Vitamins and minerals are essential nutrients that help your body function properly and stay healthy. Most people can get enough by eating a balanced, varied diet. But some may need extra support from supplements.
What is Zinc?
Zinc helps with:
- making new cells and enzymes
- processing carbohydrate, fat and protein in food
- wound healing
Good Sources
Good sources of zinc include:
- meat
- shellfish
- dairy foods – such as cheese
- bread
- cereal products – such as wheatgerm
How Much You Need
According to UK health guidelines, the amount of zinc you need is about:
- 9.5 milligrams (mg) a day for men (aged 19 to 64 years)
- 7 milligrams (mg) a day for women
You should be able to get all the zinc you need from your daily diet.
What Happens If You Take Too Much
Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones.
Official Advice
UK Department of Health and Social Care advice:
You should be able to get all the zinc you need by eating a varied and balanced diet.
If you take zinc supplements, do not take too much as this could be harmful.
Do not take more than 25mg of zinc supplements a day unless advised to by a doctor.
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Checked & Approved
Clinical Review Team
Written & Translated
Medical Publishing Team
Last Updated
19 May 2025
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