Zinc-redible! How to Boost Your Immunity Without Overdoing It

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Zinc is essential for the development and function of immune cells. It can help reduce the duration of the common cold if taken early.

The RDA (Recommended Dietary Allowance) is 8mg for women and 11mg for men.

While 50mg is a common supplement size, health authorities (like the NIH) set the Tolerable Upper Intake Level (UL) at 40mg. Going over this consistently can lead to a copper deficiency because Zinc and Copper are like siblings who can’t share the same room; too much Zinc kicks Copper out!

Foods rich in zinc:

  • Shellfish like oysters, crabs, shrimps and lobsters 
  • Red meat and poultry 
  • Milk, yogurt, cheese 
  • Pumpkin seeds, sesame seeds, cashews 
  • Chickpeas, rajma and lentils 
  • Oats, brown rice, quinoa
  • Spinach, peas and mushrooms 
Zinc is sold over the counter, which makes it feel like "the more, the merrier." But Zinc has a dark side if you overdo it. If you consistently cross that 40mg line, you might start feeling nauseous, getting stomach cramps, or even weakening your immune system (the exact thing you were trying to help!).

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