On days when you have a sufficient intake of zinc-rich foods, forget the pill


Since the beginning of this pandemic, we have all been obsessed with the need to “improve our immunity”. For that purpose, the main weapon is the increased intake of supplements, ie vitamins and minerals.

Zinc as a trace element necessary for over 300 enzyme processes in the body, is one of the most commonly used supplements in the past year.

The recommended daily dose of zinc is from 8 mg for childen to 11-12 mg per day for adults, but the maximum allowed daily doses go up to 40 mg, and usually most of us take 15 mg tablets, which assures us that there will be no overdose, ie zinc poisoning.

What we all forget and unfortunately many doctors forget to tell you is to calculate the intake of zinc through food.

Most people do not know that 100 grams of red meat meets 44% of their daily zinc needs. 100 grams of seafood, shrimp, mussels, oysters can meet 130-430% of daily needs, 100 grams of chickpeas, lentils, beans, peas will meet a third of your daily needs, and 100 grams of pumpkin seeds, flaxseed, various nuts fully meet your daily needs of this essential trace element. ONLY 3 egg yolks completely meet the daily needs.

Exactly because of all the above and the large chronic use of zinc supplements can lead to overdose or zinc poisoning. It should be immediately noted that when consuming only food, there can be no overdose of zinc, regardless of the amount consumed, because the body has created mechanisms to remove any excess. The exception is the intake of shellfish, where zinc poisoning has been observed during extensive intake.

All zinc poisonings are related to the intake of supplements and food.

Signs of zinc overdose include nausea, vomiting, vomiting, loose stools, fatigue, malaise, subfebrile fevers, headache, metallic taste in the mouth, dry cough. Prolonged overdose can also lead to sideropenic anemia, decreased good cholesterol (HDL), and immune suppression.

The easiest way to prevent this is the days when you have a sufficient intake of zinc-rich foods, forget the pill.


  • Babies (0-6 months) – 2mg
  • Babies (7-12 months) – 3mg
  • Children (1-3 years) – 3mg
  • Children (4-8 years) – 5mg
  • Children (9-13 years) – 8mg
  • Men (14 – 18 years) – 11mg
  • Women (14-18 years) – 9mg
  • Men (19 years and older) – 11mg
  • Women (19 years and older) – 8mg
  • Pregnant women (19 years and older) – 11mg
  • Breastfeeding mothers (19 years and older) – 12mg


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