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Vitamins & Minerals

Zinc Calculator

Daily zinc target: 11 mg (men), 8 mg (women). Immune function and wound healing.

The lead figures above come from the standard reference intake tables; the calculator does not invent its own targets, it only rescales those published values by age band.

Daily zinc target: 11 mg (men), 8 mg (women). Immune function and wound healing.

If you log meals, this is the companion number: it uses the same units and daily framing as the diary, which makes comparing your intake against the target a one-glance check rather than a conversion exercise.

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Zinc Calculator

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About Zinc Calculator

Daily zinc target: 11 mg (men), 8 mg (women). Immune function and wound healing.

This calculator uses the National Academies of Sciences, Engineering, and Medicine Dietary Reference Intakes (DRIs) to determine your personalized daily target. The Recommended Dietary Allowance (RDA) represents the intake sufficient to meet the nutrient requirement of 97-98% of healthy individuals. For nutrients without enough evidence to establish an RDA, an Adequate Intake (AI) is provided instead.

Food sources

The best way to meet your nutrient needs is through a varied, whole-food diet. Supplementation should only be considered when dietary intake is inadequate or when a deficiency has been confirmed by a healthcare provider.

Deficiency and toxicity

Both insufficient and excessive intake can cause health problems. The Tolerable Upper Intake Level (UL) represents the highest intake likely to pose no risk of adverse effects. Always discuss supplementation with your healthcare provider.

When to supplement

Supplementation may be warranted for: restrictive diets (vegan, low-calorie), malabsorption conditions, pregnancy, older adults, and confirmed deficiencies. However, food-first is always the preferred approach, supplements cannot replicate the full matrix of nutrients and bioactive compounds found in whole foods.

Editorial and formula review
Formulas verified against published peer-reviewed sources Last verified

Formula sources, population limits, and references for this vitamin and mineral calculator are documented in our public methodology. Read the methodology · Medical disclaimer

Frequently asked questions

The Recommended Dietary Allowance (RDA) is the daily intake sufficient to meet the nutrient needs of 97-98% of healthy individuals.
Most people can meet nutrient needs through diet. Supplements may be needed for restrictive diets, pregnancy, older adults, or confirmed deficiencies. Discuss with your healthcare provider.
Yes. The Tolerable Upper Intake Level (UL) is the highest intake unlikely to cause harm. Exceeding the UL, especially from supplements, can cause adverse effects.