Is 70mg of Zinc Daily Safe? Impact on Runners and Health

Zinc

Taking approximately 70 mg of zinc daily from zinc supplements may lead to adverse effects on the body, as the recommended dietary allowance (RDA) for zinc is generally around 11 mg for adult men and 8 mg for adult women.
Excessive zinc intake can result in toxicity, which may cause symptoms such as nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches.

If you are jogging regularly, your body may have increased nutritional needs, but it is still important to adhere to the recommended limits for zinc supplementation.
It is advisable to consult with a healthcare professional before increasing your zinc intake to ensure it is safe and appropriate for your individual health circumstances.

Lin, 20~29 year old female. Ask Date: 2001/08/07

Dr. Liu Qiaoyun reply Nutrition

Dear Ms.
Lin,
The recommended daily intake of zinc for the general population is 15 mg.
If you maintain a balanced and normal diet, there is no specific recommendation for you to increase your zinc intake.
Your current daily supplementation is 4.5 times the required amount, and when combined with your regular diet, this amount is excessive.
Although you are jogging, it seems that your zinc intake is still a bit high.
My personal recommendation is that there is no need for additional zinc supplementation if your diet is normal and balanced.
Thank you for your message.
Wishing you peace and good health.
Best regards,
Qiao Yun

Reply Date: 2001/08/07

More Info

When considering the daily intake of zinc, particularly at a level of 70mg, it is essential to understand both the recommended dietary allowances (RDAs) and the potential health implications of exceeding these recommendations. The RDA for zinc for adult males is approximately 11mg per day, with a tolerable upper intake level (UL) set at 40mg. Consuming 70mg of zinc daily significantly exceeds this upper limit, which raises concerns about potential adverse effects.

Excessive zinc intake can lead to a variety of health issues. One of the most common consequences of high zinc consumption is the disruption of copper absorption, which can result in copper deficiency. Copper is vital for various bodily functions, including iron metabolism and the formation of red blood cells. Symptoms of copper deficiency may include anemia, weakened immune function, and neurological issues. Additionally, high levels of zinc can cause gastrointestinal disturbances, such as nausea, vomiting, and diarrhea. Chronic excessive intake may also lead to more severe health problems, including impaired immune function and alterations in lipid profiles.

For individuals who are physically active, such as runners, the need for certain nutrients may increase due to factors like sweat loss, increased metabolic demands, and potential dietary deficiencies. However, this does not necessarily mean that one should significantly increase zinc intake beyond the recommended levels. While zinc plays a role in immune function and recovery, it is crucial to balance its intake with other essential nutrients. Runners should focus on a well-rounded diet that includes a variety of foods rich in vitamins and minerals, rather than relying on high-dose supplements.

If you are considering increasing your zinc intake due to your running routine, it is advisable to consult with a healthcare professional or a registered dietitian. They can help assess your dietary needs based on your activity level, overall health, and dietary habits. They may recommend a more moderate approach to supplementation, ensuring that you receive adequate zinc without exceeding safe limits.

In summary, while zinc is an essential mineral important for various bodily functions, taking 70mg daily is not advisable due to the risk of adverse health effects. For runners, maintaining a balanced diet that meets the RDA for zinc, along with other nutrients, is the best approach to support health and performance. If you have specific concerns about your zinc intake or its impact on your health, seeking professional guidance is highly recommended.

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