Zinc supplements
Adults need 9.5mg (men) or 7mg (women) of zinc a day.
Short answer Adults need 9.5mg (men) or 7mg (women) of zinc a day. Zinc contributes to the normal function of the immune system and the maintenance of normal skin, hair and nails.
Sources
Meat, shellfish, dairy, bread and cereals. Vegetarians and vegans absorb a little less.
Safe amounts
Do not take more than 25mg a day from supplements unless advised: high doses reduce copper absorption.
Related pages
- Folic acidAdults need 200 micrograms of folate a day.
- BiotinBiotin contributes to the maintenance of normal hair and skin.
- Coenzyme Q10Coenzyme Q10 is made by the body and helps cells produce energy.
- Multivitamins for womenA women's multivitamin typically contains more iron and folic acid than a men's.
Keep exploring
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Questions people ask
What should I know about zinc supplements?
Adults need 9.5mg (men) or 7mg (women) of zinc a day.
Can I take this with medication?
Ask a pharmacist or GP first; some supplements interact with medicines.
Do supplements replace a balanced diet?
No. They are meant to add to a varied diet, not stand in for one.
Sources
- NHS: Other vitamins and minerals (opens in a new tab)
- Great Britain nutrition and health claims register (opens in a new tab)
Checked 9 October 2026.