Zinc Deficiency: Treatment with Supplements and Diet

Supplement Forms

• Zinc Gluconate: Common, well-absorbed, OTC.
• Zinc Sulfate: Higher elemental zinc per mg; more GI upset.
• Zinc Acetate: Good absorption; used in lozenges for colds.
• Zinc Picolinate, Citrate, Bisglycinate: Chelated forms; high bioavailability, gentler on stomach.

Recommended Dietary Allowances (RDA)

• Children 1–3 yr: 3 mg
• Children 4–8 yr: 5 mg
• Children 9–13 yr: 8 mg
• Teens 14–18 yr: 11 mg (M), 9 mg (F)
• Adults: 11 mg (M), 8 mg (F)
• Pregnancy: 11–12 mg
• Lactation: 12–13 mg

Upper Limit (UL): 40 mg/day adults (includes food + supplements). Excess causes nausea, copper deficiency, immune dysfunction.

Zinc-Rich Foods

• Oysters (highest: 32 mg/3 oz)
• Beef, crab, pork, poultry
• Beans, lentils, chickpeas
• Nuts/seeds (pumpkin, cashews, almonds)
• Dairy, eggs, whole grains

Clinical Use

• Deficiency: 2–3× RDA for 2–4 weeks, then maintenance.
• Wilson's disease: Zinc blocks copper absorption.
• Common cold: Zinc lozenges (acetate/gluconate) within 24 hrs may shorten duration.

Test serum zinc if deficiency suspected. Consult clinician before supplementing long-term.