Zinc
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. The estimated food intake exceeds the male RDA without a zinc-directed addition; supplements would require separate review of total dose and copper effects.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-11
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Zinc
21 mg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 11 mg (RDA) US National Academies · Food and oral supplements | 40 mg (UL) US National Academies · Food and oral supplements | 11 mg (DV) FDA · Adults and children 4+ |
Other authority and form-specific references
- 25 mg/day (UL)
EFSA / SCF · Total dietary zincUS UL 40 mg/day. Distinguish ordinary foods from chronic supplemental exposure in the explanation.
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 20–23 mg. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 8.8 mg | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 5.8 mg | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 1.4 mg | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 1 mg | Generic USDA comparator |
| Hass avocado | 150 g assumed | 0.96 mg | Generic USDA comparator |
| Raspberries | 170 g assumed | 0.71 mg | Generic USDA comparator |
| Banana | 472 g reported | 0.71 mg | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 0.47 mg | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 0.46 mg | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 0.38 mg | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 0.31 mg | Generic USDA comparator |
| Navel orange | 140 g assumed | 0.11 mg | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role and reference scope
Zinc supports numerous enzymes, protein and DNA synthesis, normal immune function and wound healing. The male adult RDA is 11 mg/day; the UL is 40 mg/day from all sources. Meat, seafood and dairy provide zinc, while phytate can reduce absorption from plant foods. High-dose zinc taken repeatedly can impair copper absorption; the presence of zinc in a wound-healing pathway does not establish that more accelerates every injury's recovery. NIH zinc fact sheet
What the saved estimate means
The latest food total is about 21.1 mg, with selected-portion sensitivity 20.0–23.3 mg. Generic yogurt composition supplies about 8.8 mg, estimated chicken 5.8 mg, and smaller amounts come from rice, sardines and avocado. These are food-composition estimates rather than measured tissue zinc.
The attention flag is No change indicated. No zinc-directed food or supplement addition follows from this day. The amount is below the US UL in the saved scenario, but this does not create a supplement allowance to fill. A supplement must be counted together with foods, and some cold remedies also contain zinc.
Performance marketing versus an actual trial
A double-blind randomized trial assigned 42 resistance-trained men to a commercial zinc/magnesium-containing ZMA product or placebo during eight weeks of training. It found no significant differences in the measured hormones, body composition or training adaptations. It tested a combined product, so it does not isolate zinc or settle treatment of true deficiency. It provides counterevidence to a routine anabolic benefit in otherwise fed participants. Wilborn et al., 2004
This finding also illustrates a general rule: the nutrient's physiological necessity and a marketed supplement's benefit are separate propositions. A deficient person, a well-fed athlete and a patient receiving a specific treatment cannot be assigned the same expected response.
Interactions and the practical decision
NIH describes copper absorption problems with sustained high zinc dosing and interactions between zinc supplements and certain antibiotics. Those are reasons to preserve doses and medication context if supplementation is considered. They are not evidence that walnuts, yogurt and chicken should be separated. NIH zinc excess and interactions
The current foods already supply zinc plausibly. Keep the portion assumptions visible and reconsider only if the dietary pattern or relevant clinical context changes.