Vitamin & Mineral Guide: Zinc

Involved in wound healing, cell reproduction and tissue growth, sexual maturation, and taste and smell; also associated with more than 100 enzymatic reactions in the body.

How Much: RDA = 11 mg daily for men; 8 mg daily for women.

Too Much: UL = 40 mg daily.

Too Little: Mild deficiency impairs immunity, leading to poor wound healing and infection.

Foods: Oysters, mussels, lobster, beef, pork, lamb, chicken, turkey, milk, cheese, yogurt, maple syrup, peanuts, peanut butter, beans and lentils.

Interactions: Antibiotics, calcium.

Research Note: Zinc may protect against age-related macular degeneration.  A 2007 study of 50 adults age 55 to 87 shows 45 mg zinc per day for 12 months (under a doctor’s supervision) reduced the number of infections and the level of inflammatory markers.