Zinc Recommended Dietary Allowance (RDA)
Zinc RDA depends on age and sex and whether you are pregnant or breastfeeding, see US Dietary Guidelines for Americans 2020–2025.
Use our
free Key Nutrients RDA Calculator app
to calculate your RDA and use our Zinc Counter & Tracker
to ensure an adequate zinc intake
for a healthy immune system, growth, & metabolism, & protection from many diseases.
Zinc plays a key role in immunity, growth, metabolism, protein synthesis, & wound healing
- Zinc is crucial for a healthy immune system, wound healing, cell division, growth, and metabolism.
- Zinc deficiency in pregnancy and childhood impairs growth and development. Deficiency in older adults can impair wound healing and brain and mental health.
Infographic: Key roles of a healthy zinc intake and effects of zinc deficiency
Immune system
Zinc is needed for the healthy development & function of immune cells. Zinc deficiency is associated with an increased risk of infection
Protein synthesis
Zinc plays a key role in the production of numerous proteins, many involved in growth and muscle health. Zinc deficiency impairs growth
