Work out zinc requirement instantly with clear inputs, formula shown and shareable results.
Applies the zinc reference intake and raises it by half for high-phytate diets, where absorption is markedly lower.
Zinc requirement
Reference intakes are 11 mg for men and 8 mg for women, rising by about 50% on high-phytate vegetarian diets; the upper limit is 40 mg
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
It binds zinc in the gut, reducing absorption from around 30% to as little as 15% on unrefined plant-based diets.
Chronic intakes above 40 mg a day impair copper absorption and can cause copper deficiency anaemia.