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Zinc is a mineral that is important for many of your body's normal functions, including:
The body does not produce zinc, so it must be absorbed from food. It is then stored in your muscle and bone.
Zinc is found in many foods. Your body can absorb zinc better from animal-based foods, rather than plant-based foods.
Babies can get zinc from breastmilk, but only in small amounts.
The best source of zinc is oysters, but red meat and poultry are also good options. Other sources of zinc are:
Here are some good sources of zinc:
| Food | Serving size | Zinc content in milligrams (mg) |
|---|---|---|
| Oysters | 90 grams | 15 mg |
| Crab | 100 grams | 6 mg |
| Sardines | 100 grams | 3 mg |
| Oats (rolled, uncooked) | 120 grams | 3 mg |
| Pumpkin seeds (pepitas) | 30 grams | 2 mg |
| Eggs | 2 large | 1.5 mg |
| Cheese (cheddar) | 2 slices | 1 mg |
| Milk (1% fat) | 1 cup | 1 mg |
| Peanuts | 30 grams | 0.9 mg |
| Beef (steak) | 65 grams | 0.8 mg |
| Rice cooked (white) | ½ cup | 0.6 mg |
| Salmon (cooked) | 100 grams | 0.5 mg |
| Bread (white) | 1 slice | 0.3 mg |
Most people will get enough zinc by eating a healthy, balanced diet that includes adequate animal foods and a good range of plant foods.
You are more likely to have low zinc levels:
Most adult males need 14 milligrams (mg) of zinc a day, and most females need 8mg.
Find out how much zinc you need.
Your doctor may recommend a zinc supplement if you have a zinc deficiency.
Adults can safely supplement with up to 50mg of zinc per day, but it is important to follow the instructions of your doctor.
Your doctor will organise a blood test after about 2 months of taking the supplement. If your zinc levels have returned to normal, you can stop taking the supplement.
Taking too much zinc can cause side effects such as:
Having too much zinc can also affect your body's ability to absorb other nutrients, such as copper.
Always talk to your doctor or pharmacist before taking a supplement.
Visit Nutrition Australia for information about healthy eating.
Eat for Health uses the Australian dietary guidelines to provide advice about the amount and types of food you need.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.
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Last reviewed: April 2025
