Is It OK to Take a Zinc Supplement Daily? Benefits, Dosage, and Side Effects

Zinc is an essential trace element that helps about 100 enzymes in your body function properly. It's okay to take zinc supplements every day as long as it’s the correct dosage for you and your specific health concerns.

Zinc is an essential trace element. Essential trace elements are chemical elements that are present in small amounts in your body. The recommended daily intake of zinc depends on your age, gender, and other factors, such as pregnancy. Generally, the recommended daily zinc intake ranges from 3 milligrams for children to 12 milligrams for adults. You can get your daily dose of zinc through your diet or by taking zinc supplements.

Zinc is important for many essential processes in your body. You can take zinc supplements for a range of health benefits, including fighting acne. But too much zinc may cause unwanted side effects — it can upset your stomach, lead to poor copper absorption, and interfere with some antibiotics.

Zinc helps about 100 enzymes in your body function properly. Zinc also helps with the creation of DNA, growing cells, building proteins, healing damaged tissue, and supporting your immune system. As a result, zinc is essential for the development of growing children.

In addition to being a trace element, zinc is an essential nutrient. This means your body can’t produce it. Instead, you have to get zinc through your diet or take zinc supplements, such as pills and lozenges.

You should aim for the correct dosage of zinc to get the best benefits for you and avoid any unpleasant side effects. The recommended daily allowance for zinc changes based on age, gender, and pregnancy status:

• Children (1 to 18 years) should take between 3 and 11 milligrams
• Men (19 years and older) should take 11 milligrams
• Women (19 years and older) should take 9 milligrams
• Pregnant people (19 years and older) should take 11 milligrams, or 12 milligrams if they're breastfeeding

Although the ideal daily zinc intake is around 9 to 11 milligrams for non-pregnant adults, your body can generally tolerate up to 40 milligrams if you are over 19 years old.

There are several different types of zinc supplements, including tablets, capsules, and lozenges. Supplements can also contain different forms of zinc. Some common forms of zinc are:

• Zinc gluconate
• Zinc sulfate
• Zinc acetate

The percentage of elemental zinc in zinc supplements depends on the form. You can usually find this information on the Supplement Facts panel on the supplement packaging. It’s important to look for the elemental zinc percentage, as this number is what the recommended daily amount refers to. For instance, only 23% of zinc sulfate is elemental zinc. This means that 220 milligrams of zinc sulfate yields 50 milligrams of elemental zinc — 10 milligrams over the tolerable daily dosage.

You can use zinc to treat zinc deficiencies and help clear up acne. Additionally, studies suggest that zinc may improve your immune system and speed up your recovery from the common cold.

Prevents and treats zinc deficiency

One benefit of zinc supplements is that they can treat zinc deficiency. Zinc deficiency symptoms include:

• A loss of taste or smell
• Reduced appetite
• Decreased immunity
• Feelings of depression
• Hair loss
• Diarrhea
• Decreased wound healing
• Growth stunts in children

Zinc deficiency is usually caused by an inadequate diet that doesn’t contain enough zinc. As a result, vegans and vegetarians are more likely to have zinc deficiencies if they aren't getting enough zinc from their diets.

Some health conditions will also make you more susceptible to zinc deficiency. This includes inflammatory bowel disease, chronic liver disease, and kidney disease. Prolonged diarrhea, pregnancy, and gastrointestinal surgery can further contribute to lower levels of zinc.

If you fall in any of these categories or are experiencing symptoms of zinc deficiency, zinc supplements may benefit you. Taking the correct daily dosage of zinc supplements will increase your zinc levels and prevent symptoms. Zinc supplements for zinc deficiencies are better in small doses as your body can absorb the mineral more effectively.

Acne is a common skin condition that causes spots. Acne symptoms can range in severity, from small blackheads to large, painful cysts. You may get acne if you're currently going through puberty or other hormonal changes. Due to acne’s close links with hormonal changes, it’s more likely to occur in teenagers and young adults. Acne often clears up during adulthood, but this isn't always the case.

If you have acne, you may consider zinc supplements as a possible treatment. Studies suggest that zinc is an effective treatment for inflammatory papules, which are a type of small red spot that may feel sore to the touch. Zinc sulfate, in particular, can be an effective treatment for mild to moderate papules in acne.

But the zinc dosage for the treatment of acne is usually much higher than the recommended daily intake. A doctor or licensed dermatologist may prescribe 400 to 600 milligrams of zinc sulfate for you to take by mouth. With this dosage, you may get side effects such as nausea, vomiting, and diarrhea.

May boost immune function

Zinc is important for your immune function and may boost its effectiveness. Your immune system is vital for staying healthy as it protects your body from disease-causing germs and harmful cells. Your immune system is responsible for fighting viruses, such as the common cold. Cold symptoms are usually gradual and mild. They can include:

• Coughing
• Chest discomfort
• Stuffy nose
• Sore throat
• Sneezing
• Fatigue

Because the common cold is a contagious respiratory illness, you will probably catch it during your lifetime. This is especially true if you have a weak immune system that can't effectively fight off illnesses. 

If you have common cold symptoms, zinc supplements may be an effective way to speed up the recovery process. Despite being unable to prevent the cold, some studies suggest that taking zinc supplements can reduce the duration of symptoms. Evidence also suggests that lozenges containing zinc gluconate and zinc acetate can shorten the length of colds by 28% and 40%, respectively.

Your body can withstand 40 milligrams of zinc per day, but you should stick to the recommended daily dosage to avoid side effects. Taking too much zinc can cause negative side effects, such as zinc toxicity and possible copper deficiencies. Zinc supplements can also reduce the effectiveness of some antibiotics.

Toxicity

Zinc toxicity happens when you ingest too much zinc, usually from zinc supplements. Zinc toxicity is difficult to diagnose because many of the symptoms are common for other health conditions. Such symptoms include:

• Nausea
• Vomiting
• Muscle cramps
• Abdominal pain
• Diarrhea

If you suspect you have zinc toxicity from zinc supplements, you should stop taking them right away. Zinc toxicity is unlikely to be fatal, but the side effects are unpleasant. If you have severe symptoms, you should seek medical attention. Doctors can prescribe medication to help ease symptoms, such as antiemetics for the treatment of nausea.

To prevent zinc toxicity, you should stick to the recommended daily dosage of zinc for your age group and gender. You can also swap your zinc supplements for a zinc-rich diet instead, since zinc toxicity rarely happens from food alone.

You can find zinc in meat, poultry, and seafood. Legumes and whole grains also contain zinc but may not offer enough zinc to reach the recommended daily intake. Because of this, vegans and vegetarians should still consider taking zinc supplements.

Reduced copper absorption

Ingesting too much zinc can also lead to copper deficiencies. Copper is a mineral that your body uses for energy, connective tissues, and immune function. Copper deficiencies are rare but can happen when your body doesn't absorb enough copper. Symptoms include:

• Fatigue
• Skin discoloration
• Higher cholesterol levels
• Connective tissue abnormalities
• Higher risk of infection

If you have symptoms of copper deficiency, it may be because you've taken more than 40 milligrams of zinc per day. Some studies suggest that long-term, excess zinc consumption can harm your body’s ability to absorb copper, causing a deficiency.

You can avoid this possible side effect by sticking to the daily recommended dosage of zinc supplements.

Interference with antibiotics

Another side effect of zinc is possible interference with some antibiotics. Some studies present evidence that zinc supplements can reduce your body’s ability to absorb quinolone and tetracycline antibiotics.

This usually happens when you take zinc supplements and antibiotics at the same time. To avoid complications, you should take zinc supplements at least 2 hours before or 4 hours after taking antibiotics.

Because your body can’t produce zinc naturally, you have to get your daily recommended dose of zinc elsewhere. This can be from a zinc-rich diet or extra zinc supplements.

It’s okay to take zinc supplements every day as long as it’s the correct dosage for you and your specific health concerns. Otherwise, you may notice negative side effects, such as toxicity and interference with other medications.

If you’re currently taking medication or have specific concerns related to your zinc intake, remember to check with a doctor first to see if zinc supplements are right for you.