The amount of zinc you need depends on your age, sex and life stage. The table below shows you how much you need. Although zinc comes from a variety of different foods, the best sources are high protein foods like seafood, meat, beans and lentils. Some dairy products also have zinc. Oysters Eastern, Pacific, wild and farmed. Heart of palm, raw. Cheese cheddar, swiss, gouda, brie, mozzarella. You do not need to take a zinc supplement if you are eating a variety of foods and you have no health conditions. Here are some of the reasons why you may need a zinc supplement. Before taking zinc supplements, it is best to speak with your healthcare provider. Zinc can be harmful if you take too much.
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