Zinc Dosage Calculator
Calculate your personalised zinc dose based on Australian guidelines. NHMRC RDI: 14 mg/day (male) / 8 mg/day (female).
Calculate Your Dose
Important Warnings
- Doses above 40 mg/day long-term can cause copper deficiency — add 1–2 mg copper.
- Zinc competes with iron for absorption — separate doses by 2+ hours.
- Empty-stomach zinc commonly causes nausea.
- Cold lozenge doses (75+ mg) are for short-term use only (max 2 weeks).
Tips for Better Absorption
- Take with food to prevent nausea.
- Avoid taking with iron, calcium, or high-phytate foods (grains, legumes).
- Vegetarians may need 50% more zinc due to lower bioavailability from plant sources.
- Food sources: oysters, red meat, pumpkin seeds, chickpeas.
Frequently Asked Questions
How much zinc should I take daily?
The Australian RDI is 14 mg/day for men and 8 mg/day for women. For immune support, 15–30 mg is commonly recommended. Do not exceed 40 mg/day long-term without adding copper.
Can zinc help with colds?
Yes. Zinc lozenges (75+ mg/day of zinc gluconate or acetate) started within 24 hours of cold symptoms can reduce cold duration by about 2 days. This is for short-term use only (max 2 weeks).
Should I take zinc with food?
Yes. Taking zinc on an empty stomach commonly causes nausea. Take it with a meal, but avoid taking it at the same time as iron, calcium, or high-phytate foods.
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This calculator provides general guidance based on Australian NHMRC guidelines and published clinical research. It is not medical advice. Individual needs vary. Always consult a healthcare professional before starting any supplement, especially if you are pregnant, breastfeeding, taking medications, or have a medical condition.