Zinc
What it is and what it does
- Zinc is a mineral found in cells throughout the body. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
- The body holds about 1.5 g of zinc in women and 2.5 g in men, mostly in muscle and bone. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals (updated 2026-01-06))
- Zinc is needed for the activity of hundreds of enzymes. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals (updated 2026-01-06))
- Zinc helps the immune system work. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
- The body uses zinc to make DNA and proteins. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
- Zinc is needed for normal growth and development during pregnancy, infancy, childhood and adolescence. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
- Zinc helps wounds heal and is important for the sense of taste. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
Why it matters
- Zinc deficiency causes diarrhoea, slow growth and loss of appetite in infants and children. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
- At any age, zinc deficiency can cause loss of taste and smell. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
- About 17% of the world's population is estimated to be at risk of zinc deficiency. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals (updated 2026-01-06))
- Too much: signs include nausea, dizziness, headaches, upset stomach, vomiting and loss of appetite. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
- Too much zinc over a long time can lower immunity and copper levels. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Consumers (updated 2022-10-04))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 17 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult woman, sedentary work | 13.2 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Pregnant woman | 14.5 mg/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult men and women (and pregnancy where stated) | 40 mg/day | safe upper limit | ICMR-NIN 2020 |
| Adult man and adult woman (text) | 17 (man); 13 (woman) mg/day | recommended dietary allowance | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020, as given by FSSAI (Direction of 2 Aug 2021); ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Teff | 3.63 mg | USDA FDC 169747 |
| Quinoa | 3.31 mg | IFCT A009 |
| Barnyard millet | 3 mg | NIN 2007 via ICAR-IIMR |
| Fonio | 2.79 mg | FAO WAFCT 2019 |
| Bajra (pearl millet) | 2.76 mg | IFCT A003 |
| Ragi (finger millet) | 2.53 mg | IFCT A010 |
| Rajgira (amaranth) | 2.52 mg | IFCT A002 |
| Kuttu (buckwheat) | 2.4 mg | USDA FDC 170286 |
| Foxtail millet | 2.4 mg | NIN 2007 via ICAR-IIMR |
| Jowar (sorghum) | 1.96 mg | IFCT A005 |
| Little millet | 1.82 mg | IFCT A016 |
| Proso millet | 1.68 mg | USDA FDC 169702 |
| Kodo millet | 1.65 mg | IFCT A017 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Phytates (in beans, nuts and whole grains) bind zinc in the gut and reduce its absorption. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals (updated 2026-01-06))
- Zinc absorption ranges from 5% to over 50%, depending on how much plant food (and phytate) is in the diet. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals (updated 2026-01-06))
- As zinc intake rises, the amount absorbed rises but the share absorbed falls. (NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals (updated 2026-01-06))
- ICMR-NIN assumed 23% zinc absorption for Indian diets, noting the high phytic acid in cereal, pulse and millet diets. (ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020)
- Phytic acid in cereals and pulses hinders mineral absorption; boiling or pressure-cooking lowers it considerably, making iron, calcium, magnesium and zinc more absorbable. (ICMR-NIN. Dietary Guidelines for Indians 2024)