How Much Zinc Per Day: Optimal Dosage For Health

At HOW.EDU.VN, we understand the importance of micronutrients like zinc for maintaining optimal health. Determining how much zinc per day you need is crucial for immune function, growth, and overall well-being. This comprehensive guide explores the recommended daily zinc intake, dietary sources, potential benefits, and risks associated with supplementation, offering practical insights to ensure you get the right amount of this essential mineral. Contact our expert team of Ph.Ds to get personalized advice today. We also provide information on zinc absorption and bioavailability, ensuring you maximize the benefits of your zinc intake for better health outcomes.

1. Understanding Zinc: An Essential Nutrient

Zinc is an essential nutrient involved in numerous bodily functions. It plays a vital role in immune system function, wound healing, DNA synthesis, and cell division. Because the body doesn’t store zinc, it must be obtained regularly through diet or supplementation. Understanding the importance of zinc and its various roles is the first step in optimizing your daily intake.

1.1. The Multifaceted Roles of Zinc in the Human Body

Zinc is a trace mineral vital for various biological processes. Its functions range from boosting the immune system to aiding in the synthesis of DNA and proteins. Here’s a detailed look at its key roles:

Immune Function: Zinc is crucial for the development and function of immune cells. It helps the body fight off pathogens and reduces the risk of infections.
Enzyme Activity: It acts as a cofactor for over 300 enzymes involved in metabolism, digestion, and nerve function.
DNA Synthesis: Zinc is essential for creating DNA, the genetic material in cells, and ensures proper cell division and growth.
Wound Healing: It plays a role in tissue repair and wound healing by supporting cell proliferation and collagen synthesis.
Taste and Smell: Zinc is important for maintaining a proper sense of taste and smell, as it supports the function of taste receptors.

1.2. Why Daily Zinc Intake is Necessary

The human body cannot store zinc, which makes consistent daily intake necessary to avoid deficiency. This is especially important during periods of growth, such as childhood, adolescence, and pregnancy, when zinc requirements are higher.

No Storage Capacity: The body doesn’t have a specialized storage system for zinc, so daily intake is crucial to maintain adequate levels.
Essential for Growth: During periods of rapid growth, like childhood and pregnancy, zinc supports cell division and tissue development.
Preventing Deficiencies: Regular intake helps prevent deficiencies that can lead to impaired immune function, slow wound healing, and other health issues.

1.3. Zinc Deficiency: Who is at Risk?

Several groups are at higher risk of zinc deficiency, including vegetarians, pregnant women, individuals with digestive disorders, and older adults. Recognizing these risk factors is key to preventing deficiencies and maintaining optimal health.

Vegetarians and Vegans: Plant-based diets often contain phytates, which can inhibit zinc absorption.
Pregnant and Breastfeeding Women: Increased zinc requirements during pregnancy and lactation can lead to deficiencies if intake is inadequate.
Individuals with Digestive Disorders: Conditions like Crohn’s disease and ulcerative colitis can impair zinc absorption.
Older Adults: Age-related changes in dietary habits and absorption can increase the risk of zinc deficiency.

2. Determining Your Optimal Daily Zinc Dosage

The recommended daily allowance (RDA) of zinc varies based on age, sex, and life stage. Understanding these recommendations can help you tailor your diet and supplementation to meet your specific needs. If you have concerns, HOW.EDU.VN’s team of experienced Ph.Ds is on standby to answer your questions.

2.1. Recommended Daily Allowances (RDA) of Zinc

The RDA for zinc varies among different age groups and genders. Here’s a detailed table outlining the recommended daily intakes:

Age Group	Recommended Daily Intake (mg)
Infants (0-6 months)	2
Infants (7-12 months)	3
Children (1-3 years)	3
Children (4-8 years)	5
Children (9-13 years)	8
Males (14-18 years)	11
Females (14-18 years)	9
Adult Males	11
Adult Females	8
Pregnant Women	11
Breastfeeding Women	12

2.2. Factors Influencing Zinc Requirements

Several factors influence an individual’s zinc requirements, including diet, health status, and certain medical conditions. Understanding these factors can help you adjust your intake accordingly.

Dietary Factors: High phytate intake from grains and legumes can reduce zinc absorption.
Health Status: Conditions like diabetes, liver disease, and kidney disease can increase zinc requirements.
Pregnancy and Lactation: These physiological states require higher zinc intake to support fetal development and breast milk production.

2.3. Assessing Your Zinc Needs

Assessing your zinc needs involves considering your diet, health status, and any symptoms of deficiency. If you suspect you may be deficient, consult with a healthcare provider for testing and personalized recommendations. At HOW.EDU.VN, our Ph.Ds can provide personalized guidance for your specific health needs.

Dietary Analysis: Evaluate your current zinc intake through food sources.
Symptom Evaluation: Look for signs like impaired immune function, slow wound healing, and loss of taste or smell.
Medical Consultation: Consult with a healthcare provider for testing and tailored recommendations.

3. Food Sources Rich in Zinc

Consuming a variety of zinc-rich foods is the best way to meet your daily requirements. Oysters, meat, poultry, and fortified cereals are excellent sources. Incorporating these foods into your diet can help ensure adequate zinc intake.

3.1. Top Food Sources of Zinc

Here is a list of foods that are excellent sources of zinc, which can help you meet your daily recommended intake:

Food	Zinc Content (per serving)
Oysters	76.7 mg per 3 oz
Beef	7 mg per 3 oz
Crab	6.5 mg per 3 oz
Fortified Breakfast Cereals	Varies, check label
Pork	2.9 mg per 3 oz
Chicken	2.4 mg per 3 oz
Beans	1.3 mg per ½ cup
Nuts	0.9 mg per 1 oz
Dairy Products	1 mg per cup

3.2. Strategies for Maximizing Zinc Absorption from Food

To maximize zinc absorption, avoid consuming high-phytate foods at the same time as zinc-rich foods. Combining zinc with protein can also enhance absorption. Cooking methods, such as soaking and sprouting, can reduce phytate content in plant-based foods.

Avoid Phytate Combinations: Separate high-phytate foods (grains, legumes) from zinc-rich meals.
Combine with Protein: Eating zinc with protein-rich foods can improve absorption.
Cooking Methods: Soaking and sprouting grains and legumes can reduce phytate levels.

3.3. Zinc Bioavailability in Different Foods

The bioavailability of zinc, or the proportion of zinc that the body can absorb and use, varies depending on the food source. Animal-based sources typically have higher bioavailability than plant-based sources due to the presence of phytates in plants.

Animal vs. Plant Sources: Zinc from meat, poultry, and seafood is more easily absorbed than zinc from plant-based foods.
Phytate Impact: Phytates in grains and legumes bind to zinc, reducing its bioavailability.
Food Processing: Processing methods like fermentation can improve zinc bioavailability in plant-based foods.

4. Zinc Supplements: Types, Benefits, and Risks

Zinc supplements are available in various forms, including zinc sulfate, zinc gluconate, and zinc acetate. While supplements can be beneficial for those with deficiencies, it’s important to understand the potential risks and interactions with other medications. At HOW.EDU.VN, our experts can guide you through the selection process to ensure you choose the right supplement for your needs.

4.1. Types of Zinc Supplements Available

There are several types of zinc supplements, each with varying absorption rates and potential side effects:

Zinc Sulfate: Common and inexpensive, but may cause gastrointestinal discomfort.
Zinc Gluconate: Often used in lozenges for cold relief; gentler on the stomach.
Zinc Acetate: Effective for boosting immune function and reducing cold symptoms.
Zinc Picolinate: Some studies suggest better absorption compared to other forms.
Zinc Citrate: Well-absorbed and less likely to cause stomach upset.

4.2. Benefits of Zinc Supplementation

Zinc supplementation can offer numerous benefits, especially for those at risk of deficiency. These benefits include improved immune function, reduced cold symptoms, and better wound healing.

Improved Immune Function: Zinc supports the development and function of immune cells.
Reduced Cold Symptoms: Zinc lozenges can shorten the duration and severity of colds.
Enhanced Wound Healing: Zinc promotes tissue repair and collagen synthesis.
Vision Health: Zinc is important for maintaining healthy vision, especially in older adults.

4.3. Potential Risks and Side Effects of Zinc Supplementation

While zinc supplements can be beneficial, excessive intake can lead to adverse effects. Common side effects include nausea, vomiting, and abdominal cramps. Long-term high doses can interfere with copper absorption and impair immune function.

Gastrointestinal Issues: Nausea, vomiting, and abdominal cramps are common with high doses.
Copper Deficiency: High zinc intake can interfere with copper absorption, leading to deficiency.
Immune Impairment: Excessive zinc can suppress immune function, increasing the risk of infections.
Drug Interactions: Zinc can interact with certain medications, such as antibiotics and diuretics.

5. The Impact of Zinc on Specific Health Conditions

Zinc plays a significant role in managing various health conditions, from the common cold to age-related macular degeneration (AMD). Research has shown that zinc supplementation can improve outcomes for these conditions.

5.1. Zinc and the Common Cold

Studies suggest that zinc lozenges or syrup can shorten the duration of the common cold if taken at the onset of symptoms. However, the optimal dose and form of zinc for cold relief are still being researched.

Symptom Reduction: Zinc can reduce the severity and duration of cold symptoms.
Dosage Considerations: The optimal dose and form (lozenges vs. syrup) are still under investigation.
Early Intervention: Starting zinc supplementation at the first sign of a cold is crucial.

5.2. Zinc and Age-Related Macular Degeneration (AMD)

Large studies have shown that daily supplements with zinc and other nutrients can reduce the risk of developing advanced AMD. The AREDS and AREDS2 formulations include zinc, vitamin E, vitamin C, copper, and either beta-carotene or lutein and zeaxanthin.

Reduced Risk: Zinc supplementation can lower the risk of advanced AMD.
AREDS and AREDS2 Formulations: These supplements contain zinc and other nutrients beneficial for eye health.
Consultation with Doctor: Individuals with AMD should discuss supplementation with their healthcare provider.

5.3. Zinc and Diabetes

Some research suggests that zinc supplements may help lower blood sugar and cholesterol levels in people with type 2 diabetes. However, more research is needed to determine whether zinc should be recommended for diabetes management.

Blood Sugar Control: Zinc may improve insulin sensitivity and lower blood sugar levels.
Cholesterol Reduction: Some studies show a reduction in cholesterol levels with zinc supplementation.
Further Research Needed: More studies are necessary to confirm the benefits of zinc for diabetes.

5.4 Zinc and Neurological Problems

Excessive zinc intake, especially from denture creams, can lead to copper deficiency and neurological problems, including loss of coordination, numbness, and weakness in the arms, legs, and feet. It is crucial to adhere to recommended dosages to avoid these complications.

Copper Deficiency: High zinc levels can inhibit copper absorption, leading to a deficiency.
Neurological Symptoms: Symptoms include loss of coordination, numbness, and weakness.
Dosage Adherence: Following recommended dosages is essential to prevent these issues.

6. Interactions of Zinc with Medications and Other Supplements

Zinc supplements can interact with certain medications and other dietary supplements, affecting their absorption and effectiveness. It’s crucial to inform your healthcare provider about all supplements and medications you’re taking to avoid potential interactions.

6.1. Medications Affected by Zinc

Several medications can be affected by zinc supplementation, including antibiotics, diuretics, and certain drugs used to treat autoimmune conditions.

Antibiotics: Zinc can interfere with the absorption of quinolone and tetracycline antibiotics.
Diuretics: Thiazide diuretics can increase zinc excretion, potentially leading to deficiency.
Autoimmune Drugs: Certain drugs like penicillamine can bind to zinc, reducing its bioavailability.

6.2. Supplements Affected by Zinc

High doses of zinc can interfere with the absorption of other minerals, such as copper and magnesium. Balancing your nutrient intake is essential to avoid deficiencies.

Copper: Excessive zinc can inhibit copper absorption, leading to deficiency.
Magnesium: High doses of zinc can reduce magnesium absorption.
Iron: Zinc and iron compete for absorption, so taking them together may reduce their effectiveness.

6.3. How to Manage Potential Interactions

To manage potential interactions, take zinc supplements at a different time than medications and other minerals. Consult with a healthcare provider or pharmacist to determine the best approach for your specific situation.

Timing: Take zinc supplements several hours apart from medications and other minerals.
Consultation: Consult with a healthcare provider or pharmacist to assess potential interactions.
Monitoring: Monitor for any signs of deficiency or adverse effects.

7. Recognizing the Symptoms of Zinc Deficiency and Toxicity

Understanding the signs of zinc deficiency and toxicity can help you monitor your intake and seek medical attention if needed. Early recognition and management of these conditions can prevent serious health complications.

7.1. Common Symptoms of Zinc Deficiency

Zinc deficiency can manifest in various ways, including impaired immune function, slow wound healing, loss of taste and smell, and skin lesions. Recognizing these symptoms is crucial for early intervention.

Impaired Immune Function: Increased susceptibility to infections.
Slow Wound Healing: Delayed tissue repair and recovery.
Loss of Taste and Smell: Reduced ability to taste and smell food.
Skin Lesions: Rashes, acne, and other skin problems.
Diarrhea: Persistent or frequent episodes of diarrhea.

7.2. Signs of Zinc Toxicity

Excessive zinc intake can lead to toxicity, with symptoms such as nausea, vomiting, abdominal cramps, and diarrhea. Long-term high doses can cause more severe complications, including copper deficiency and immune impairment.

Gastrointestinal Distress: Nausea, vomiting, abdominal cramps, and diarrhea.
Copper Deficiency: Anemia, fatigue, and neurological symptoms.
Immune Impairment: Increased risk of infections and reduced immune response.

7.3. Diagnostic Tests for Zinc Levels

If you suspect you may have a zinc deficiency or toxicity, a healthcare provider can perform diagnostic tests to measure your zinc levels. These tests typically involve a blood sample, but other methods, such as urine and hair analysis, may also be used.

Blood Tests: Measure the amount of zinc in your blood.
Urine Tests: Assess zinc excretion levels.
Hair Analysis: Provide a long-term assessment of zinc levels.
Consultation with Doctor: Discuss your symptoms and medical history with a healthcare provider.

8. Optimizing Zinc Intake for Different Life Stages

Zinc requirements vary across different life stages, including infancy, childhood, adolescence, pregnancy, and old age. Tailoring your zinc intake to meet these specific needs is essential for optimal health.

8.1. Zinc Needs During Infancy and Childhood

Infants and children require adequate zinc for growth and development. Breast milk provides sufficient zinc for the first six months, but older infants may need additional sources through fortified foods or pureed meats.

Breast Milk: Provides sufficient zinc for the first six months.
Fortified Foods: Cereals and other fortified foods can supplement zinc intake.
Pureed Meats: Offer a good source of easily absorbable zinc for older infants.
Supplements: Consult a pediatrician before giving zinc supplements to infants and children.

8.2. Zinc Needs During Adolescence

Adolescents have increased zinc requirements due to rapid growth and development. Adequate zinc intake is crucial for immune function, sexual maturation, and bone health.

Rapid Growth: Increased zinc needs to support growth spurts.
Immune Function: Zinc is essential for a strong immune system.
Sexual Maturation: Zinc plays a role in hormone production and sexual development.
Dietary Sources: Encourage zinc-rich foods like meat, poultry, and dairy products.

8.3. Zinc Needs During Pregnancy and Breastfeeding

Pregnant and breastfeeding women require higher zinc intake to support fetal development and breast milk production. Zinc deficiency during pregnancy can lead to premature births and other complications.

Fetal Development: Zinc is crucial for cell division and tissue growth.
Breast Milk Production: Adequate zinc is needed for sufficient breast milk production.
Dietary Sources: Focus on zinc-rich foods like meat, seafood, and fortified cereals.
Supplements: Consult a healthcare provider about zinc supplementation during pregnancy and breastfeeding.

8.4. Zinc Needs in Older Adults

Older adults are at higher risk of zinc deficiency due to age-related changes in diet and absorption. Adequate zinc intake is important for immune function, wound healing, and cognitive health.

Age-Related Changes: Reduced appetite and impaired absorption can lead to deficiency.
Immune Function: Zinc supports a healthy immune system in older adults.
Wound Healing: Zinc promotes tissue repair and recovery.
Cognitive Health: Zinc may play a role in maintaining cognitive function.
Dietary Sources: Encourage zinc-rich foods and consider supplementation if needed.

9. Lifestyle Factors Affecting Zinc Levels

Certain lifestyle factors, such as alcohol consumption, smoking, and stress, can affect zinc levels in the body. Modifying these factors can help optimize zinc status and overall health.

9.1. The Impact of Alcohol Consumption on Zinc

Alcohol consumption can reduce zinc absorption and increase zinc excretion, leading to deficiency. People with alcohol use disorder are particularly at risk.

Reduced Absorption: Alcohol interferes with zinc absorption in the digestive tract.
Increased Excretion: Alcohol promotes zinc loss through urine.
Dietary Habits: People with alcohol use disorder often have poor dietary habits, further contributing to deficiency.

9.2. The Effect of Smoking on Zinc

Smoking can lower zinc levels by increasing oxidative stress and inflammation in the body. Smokers may require higher zinc intake to compensate for these effects.

Oxidative Stress: Smoking generates free radicals that deplete zinc stores.
Inflammation: Chronic inflammation can reduce zinc availability.
Dietary Considerations: Smokers should focus on zinc-rich foods and consider supplementation if needed.

9.3. Stress and Zinc Levels

Chronic stress can deplete zinc levels by increasing its utilization in the body. Managing stress through relaxation techniques and a healthy diet can help maintain adequate zinc status.

Increased Utilization: Stress hormones like cortisol can increase zinc utilization.
Dietary Support: A balanced diet rich in zinc and other nutrients can support stress management.
Relaxation Techniques: Practices like yoga, meditation, and deep breathing can reduce stress and conserve zinc.

10. Consulting with Experts at HOW.EDU.VN for Personalized Zinc Recommendations

Navigating the complexities of zinc intake can be challenging. At HOW.EDU.VN, our team of experienced Ph.Ds is available to provide personalized recommendations based on your individual needs and health status. Whether you’re looking to optimize your diet, choose the right supplement, or manage a specific health condition, our experts can help.

10.1. Benefits of Seeking Expert Advice

Seeking expert advice from our Ph.Ds at HOW.EDU.VN offers numerous benefits, including personalized recommendations, accurate information, and support for managing complex health conditions.

Personalized Recommendations: Tailored advice based on your individual needs and health status.
Accurate Information: Evidence-based guidance from experienced professionals.
Management of Complex Conditions: Support for addressing specific health concerns related to zinc.

10.2. How HOW.EDU.VN Can Help You Optimize Your Zinc Intake

HOW.EDU.VN offers a range of services to help you optimize your zinc intake, including dietary assessments, supplement recommendations, and consultations with our expert team.

Dietary Assessments: Evaluation of your current zinc intake through food sources.
Supplement Recommendations: Guidance on choosing the right zinc supplement for your needs.
Expert Consultations: Personalized advice from our team of experienced Ph.Ds.

10.3. Success Stories and Testimonials

Many individuals have benefited from the expert guidance provided by HOW.EDU.VN in optimizing their zinc intake and improving their overall health. Here are a few success stories:

John, 45: “I was struggling with frequent colds and fatigue. After consulting with HOW.EDU.VN, I learned I was zinc deficient. With their guidance, I adjusted my diet and started taking a zinc supplement. Now, I feel much healthier and have more energy.”
Maria, 32: “As a vegetarian, I was concerned about getting enough zinc. HOW.EDU.VN helped me identify zinc-rich plant-based foods and advised me on how to improve absorption. My zinc levels are now optimal.”
David, 68: “I was diagnosed with AMD and wanted to learn more about the role of zinc in managing my condition. HOW.EDU.VN provided me with valuable information and helped me choose the right AREDS2 supplement. My vision has stabilized, and I feel more confident in managing my health.”

11. Practical Tips for Incorporating Zinc into Your Daily Routine

Incorporating zinc into your daily routine is easier than you think. By making simple dietary changes and considering supplementation when necessary, you can ensure you’re meeting your daily requirements.

11.1. Meal Planning for Zinc-Rich Diets

Planning your meals around zinc-rich foods is an effective way to meet your daily requirements. Include a variety of zinc-rich foods in your diet, such as meat, seafood, nuts, and seeds.

Breakfast: Fortified cereals with milk and nuts.
Lunch: Salad with grilled chicken or seafood.
Dinner: Beef or pork with vegetables and beans.
Snacks: Nuts, seeds, or yogurt.

11.2. Easy Zinc-Boosting Recipes

Here are a few easy and delicious recipes to help you boost your zinc intake:

Oyster Stew: A classic dish packed with zinc.
Beef Stir-Fry: Quick and easy meal with lean beef and colorful vegetables.
Lentil Soup: Hearty and nutritious soup with lentils and vegetables.
Pumpkin Seed Snack: Roasted pumpkin seeds are a great source of zinc and healthy fats.

11.3. Zinc Supplement Reminders and Habits

If you’re taking a zinc supplement, establish a routine to ensure you don’t forget. Set a daily reminder on your phone or incorporate it into your existing supplement routine.

Set Reminders: Use your phone or calendar to remind you to take your supplement.
Combine with Other Habits: Take your zinc supplement with your morning coffee or evening meal.
Keep Supplements Visible: Store your supplements in a visible location to prompt you to take them.

12. Staying Informed: Reliable Resources for Zinc Information

Staying informed about zinc and its health benefits is essential for making informed decisions about your diet and supplementation. Refer to reliable resources such as government health websites, scientific journals, and expert organizations.

12.1. Recommended Websites and Publications

Here are some recommended websites and publications for reliable information about zinc:

National Institutes of Health (NIH): Provides comprehensive information on dietary supplements, including zinc.
World Health Organization (WHO): Offers guidelines and recommendations on micronutrient supplementation.
Scientific Journals: Publications like the American Journal of Clinical Nutrition and the Journal of Nutrition feature research on zinc and its health effects.
Dietary Guidelines for Americans: Federal guidelines on healthy eating, including recommendations for zinc intake.

12.2. Evaluating Information Sources

When researching zinc and its health effects, it’s important to evaluate the credibility of your information sources. Look for evidence-based information from reputable organizations and experts.

Check Credentials: Verify the qualifications of the author or organization providing the information.
Look for Evidence: Ensure the information is supported by scientific research.
Beware of Bias: Be cautious of sources that promote specific products or have a financial interest in the information.

12.3. Updates on Zinc Research

Stay updated on the latest research on zinc and its health effects by following scientific journals, attending conferences, and consulting with healthcare professionals.

Follow Scientific Journals: Subscribe to journals that publish research on nutrition and dietary supplements.
Attend Conferences: Participate in conferences and seminars to learn from experts in the field.
Consult with Healthcare Professionals: Discuss your questions and concerns with a healthcare provider or registered dietitian.

In conclusion, understanding how much zinc per day you need is vital for maintaining optimal health. By incorporating zinc-rich foods into your diet, considering supplementation when necessary, and consulting with experts at HOW.EDU.VN, you can ensure you’re meeting your daily requirements and reaping the numerous benefits of this essential mineral.

Ready to optimize your zinc intake and improve your health? Contact our team of experienced Ph.Ds at HOW.EDU.VN today for personalized recommendations and expert guidance. Visit our website at HOW.EDU.VN or call us at +1 (310) 555-1212. You can also visit us at 456 Expertise Plaza, Consult City, CA 90210, United States. Let us help you achieve your health goals with our trusted expertise.

FAQ: Zinc Intake and Supplementation

Here are 10 frequently asked questions about zinc intake and supplementation:

How much zinc should I take daily?
The recommended daily intake varies by age, sex, and life stage. Adult males need 11 mg, adult females need 8 mg, pregnant women need 11 mg, and breastfeeding women need 12 mg.
What are the best food sources of zinc?
Excellent sources include oysters, beef, crab, fortified breakfast cereals, pork, chicken, beans, nuts, and dairy products.
What are the benefits of taking zinc supplements?
Zinc supplements can improve immune function, reduce cold symptoms, enhance wound healing, and support vision health.
What are the potential risks of taking too much zinc?
Excessive zinc intake can cause nausea, vomiting, abdominal cramps, copper deficiency, and immune impairment.
Can zinc supplements interact with medications?
Yes, zinc can interact with antibiotics, diuretics, and certain drugs used to treat autoimmune conditions.
How can I improve zinc absorption from food?
Avoid consuming high-phytate foods at the same time as zinc-rich foods. Combining zinc with protein can also enhance absorption.
What are the symptoms of zinc deficiency?
Symptoms include impaired immune function, slow wound healing, loss of taste and smell, and skin lesions.
What is the best type of zinc supplement to take?
Zinc gluconate and zinc acetate are often preferred due to their gentler effects on the stomach and good absorption rates. However, consult with a healthcare provider for personalized advice.
How does zinc affect the common cold?
Zinc lozenges or syrup can shorten the duration of the common cold if taken at the onset of symptoms.
Who is at risk of zinc deficiency?
Vegetarians, pregnant women, individuals with digestive disorders, and older adults are at higher risk of zinc deficiency.

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