For most healthy adult women, the recommended dietary allowance (RDA) for zinc is 8 mg per day.

Quick Scoop

  • Adult women (19+ years): about 8 mg zinc per day from food and supplements combined.
  • Teen girls (14–18): about 9 mg per day.
  • Pregnant women: about 11 mg per day.
  • Breastfeeding women: about 12 mg per day.

In many countries, typical diets can meet these amounts with foods like meat, seafood, dairy, beans, nuts, and fortified cereals, so supplements are usually only needed if your intake is low or you have a condition affecting absorption. Very high long‑term supplement doses can cause side effects and interfere with other minerals, so avoid taking large amounts (for example, 25–50 mg daily) without medical advice.

If you’re considering a zinc supplement, it’s wise to ask your doctor or a dietitian what dose is appropriate for you, especially if you are pregnant, breastfeeding, have digestive issues, or already take other vitamins or minerals.

Information gathered from public forums or data available on the internet and portrayed here.