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MEN: How Much Zinc Does a Man Actually Need a Day?
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Quick Answer
A UK man aged 19 to 64 needs about 9.5mg of zinc a day, and the NHS says most men can get all of it from a varied diet. If you take zinc as a supplement, do not take more than 25mg a day unless a doctor advises it. The amount you actually need also depends on how plant-heavy your food is.
That 9.5mg figure comes from the UK government dietary recommendations, and it is the same at 25, 45 and 75.[2][3] The figure a supplement label measures against is slightly different: the nutrient reference value, or NRV, for zinc is 10mg.[4]
Key points:
- Men need about 9.5mg a day in the UK, against 7mg for women.[3]
- The European Food Safety Authority sets a man’s figure between 9.4mg and 16.3mg a day, depending on how much phytate his diet contains.[5]
- Meat, shellfish, cheese and bread are the main UK sources, and zinc from beans, nuts and whole grains is absorbed less well than zinc from animal foods.[3][7]
- High doses of zinc reduce how much copper the body can absorb, which is why the UK supplement limit sits at 25mg.[3]
Jump to: Ways to get it, compared | The daily figures | What changes the amount
Supplements are foods, not medicines. They are designed to support normal health and nutrient status alongside a balanced lifestyle, not to diagnose, treat, prevent, or cure any medical condition.
Disclosure: MenTools publishes this article and sells MenTools One-A-Day Multivitamin.
How we evaluate: We assess mineral form quality, dose versus NRV, authorised health claims, and male-specific design. Full sources are listed in the references below.
Seven Ways a Man Gets His Zinc, Compared
There are seven realistic routes to 9.5mg a day. Each has a real limitation, ours included, and the right one depends on what is on your plate and what else is in your cupboard.[3]
| Option | Zinc a day | Form | Suits a man who | Watch-out |
|---|---|---|---|---|
| Food first, mixed diet | Whatever the week delivers; 150g of cooked lean beef alone is about 6.9mg | Food zinc with almost no phytate | Eats meat, fish or dairy most days | Easy to assume rather than check, and a week of takeaways and white bread can fall short without you noticing |
| Food first, plant-based | Varies; lentils carry 3.3mg per 100g raw | Food zinc alongside phytate | Eats no meat and plans his pulses, nuts, seeds and whole grains | Phytate in those foods binds zinc, so the EFSA figure for a high-phytate diet is 16.3mg, not 9.4mg |
| Standard men’s multivitamin | Usually around the 10mg NRV | Varies by brand: oxide, gluconate, citrate or a chelate | Has an inconsistent diet and wants a fixed daily floor | One formula for everyone, and zinc oxide was absorbed less well than citrate or gluconate in a human trial, so check which form yours uses |
| MenTools One-A-Day | 10mg, 100% NRV | Zinc bisglycinate, a chelated form | Wants one iron-free capsule with the zinc form named on the panel | 10mg will not cover the EFSA figure for a high-phytate diet on its own, we cite no human trial comparing bisglycinate with citrate or gluconate, and at 50p a day it costs more than a supermarket tablet |
| Single zinc tablet | Whatever the label says; read the elemental zinc line | Gluconate, citrate, sulfate or oxide | Has been told by a doctor that his zinc needs attention | Stacks easily with a multivitamin, and anything above 25mg a day from supplements needs a doctor’s say-so |
| Zinc and magnesium night formula | Read the panel; it varies widely | Often a zinc and magnesium blend with vitamin B6 | Trains hard and wants magnesium and zinc in one evening dose | Easy to double up with a daily multivitamin, so add both zinc lines together against the 25mg limit |
| Multivitamin plus a separate zinc tub | The two labels added together | Two different forms, often | Rarely the right answer without a reason | An easy way to pass 25mg without meaning to, and high doses reduce how much copper the body can absorb |
Read the watch-out column first. A common zinc mistake is not too little, it is two products on top of each other with nobody adding up the total.[3][9][10]
The Daily Zinc Figures for a Man, Side by Side
Different bodies publish different numbers, which is why the question feels harder than it is. They are not contradicting each other. Each one is answering a slightly different question about the same man.[6]
| Source | Figure for a man | What the number is | Suits a man who wants |
|---|---|---|---|
| UK government and NHS | 9.5mg a day | The reference nutrient intake for men aged 19 to 64, the same at 65 plus | The UK answer to the question in the title |
| Food label NRV | 10mg a day | The reference value every percentage on a UK supplement label is measured against | To read a label, where 100% NRV means 10mg |
| EFSA, low-phytate diet | 9.4mg a day | Population reference intake at 300mg of phytate a day | A figure for a diet built on meat, fish and dairy |
| EFSA, high-phytate diet | 16.3mg a day | Population reference intake at 1,200mg of phytate a day | A figure for a diet built on pulses and whole grains |
| Nordic recommendations 2023 | 13mg a day | Recommended intake for adult men, with an average requirement of 11mg | A recent second opinion from outside the UK |
| US National Institutes of Health | 11mg a day | Recommended dietary allowance for adult men | To make sense of US labels and articles |
| NHS supplement limit | 25mg a day | The most to take from supplements unless a doctor advises more | A ceiling for everything in the cupboard combined |
| US upper limit | 40mg a day | Tolerable upper intake level for adults from all sources | To understand why US products can carry more |
The sources for that table are the UK government recommendations and NHS guidance, the food labelling regulation, EFSA, the Nordic Nutrition Recommendations and the NIH.[2][3][4][5][7][8] For a UK man the working range is simple: aim for about 9.5mg from food, and keep supplements under 25mg.
Where the zinc is. Animal foods carry it with almost no phytate.
What Changes How Much Zinc a Man Needs
Can a man get 9.5mg of zinc from food alone?
Usually, yes. The NHS position is that you should be able to get all the zinc you need from your daily diet, with meat, shellfish, dairy foods such as cheese, bread and cereal products such as wheatgerm as the main sources.[3]
To see how quickly it adds up, take approximate values per 100g: lean cooked beef at 4.6mg, cheddar at 3.1mg, cashew nuts at 5.6mg and whole milk at 0.4mg.[6] A day with 150g of beef, 40g of cheddar, a 30g handful of cashews and about 300ml of milk comes to roughly 11mg before you count bread or cereal.
Why does a plant-heavy diet need more zinc?
Because of phytate, a compound in pulses, nuts, seeds and whole grains that binds zinc in the gut. Raw lentils carry about 589mg of phytate per 100g and red kidney beans about 888mg, against none in beef or cheese.[6]
EFSA set its figure for men at four levels of phytate intake, from 9.4mg of zinc at 300mg of phytate a day up to 16.3mg at 1,200mg.[5] European phytate intakes run from about 300mg to 1,400mg a day depending on the diet, and soaking, fermenting and sprouting pulses and grains can change how much phytate they carry.[8]
Your plate decides this, not the tub.
Does the form of zinc in a supplement matter?
It can. In a randomised crossover trial, 15 healthy adults took 10mg of zinc without food. The median share absorbed was 61.3% from zinc citrate, 60.9% from zinc gluconate and 49.9% from zinc oxide, and three people absorbed little or none of the oxide.[9]
That trial did not test zinc bisglycinate, the chelated form in MenTools One-A-Day, so it says nothing either way about how bisglycinate compares.[9][10] What it does show is that the name of the form on the panel is worth reading, and that a label which does not tell you the form is telling you something.
Does taking more zinc at once mean you absorb more?
Not in proportion. As zinc intake rises, the amount absorbed goes up, but the share of each dose that is absorbed drops.[7] An adult man’s body holds about 2.5g of zinc in total, most of it stored in skeletal muscle and bone.[7]
Iron matters too. Taking 25mg or more of iron at the same time as a zinc supplement can reduce zinc absorption.[7] Most men need 8.7mg of iron a day and get it from food, which is one reason most men’s formulas leave iron out.[2]
How much zinc is too much for a man?
In the UK, more than 25mg a day from supplements, unless a doctor advises it. Taking high doses of zinc reduces the amount of copper the body can absorb, and the NHS says this can lead to anaemia and weakening of the bones.[3]
The NIH adds that doses of 50mg or more over a period of weeks can inhibit copper absorption, and sets the US upper limit at 40mg a day for adults from all sources.[7] It also notes it is unlikely a person would get that much from food alone, so the risk sits almost entirely in the supplement cupboard.
The more phytate on the plate, the higher the zinc figure.
What Zinc Can and Cannot Legally Be Said to Do
In Great Britain, health claims on food supplements must come from the GB Nutrition and Health Claims Register, which holds the authorised wording and the conditions of use for each claim.[1] A product has to contain a significant amount of the nutrient to use them, and the claims cannot be reworded or stretched.
Three of the authorised claims mention zinc, and they are written exactly like this:
- Zinc and iodine contribute to normal cognitive function.
- Zinc contributes to the maintenance of normal testosterone levels.
- Vitamin D, vitamin C, selenium and zinc contribute to the normal function of the immune system.
MenTools One-A-Day carries 11 authorised health claims in total, each of which appears in the register in the exact wording below.[1] This is the full list of what the product is allowed to say it does:
- Pantothenic acid contributes to normal mental performance.
- Zinc and iodine contribute to normal cognitive function.
- Zinc contributes to the maintenance of normal testosterone levels.
- Vitamins B2, B3, B6, B12, vitamin C and magnesium contribute to the reduction of tiredness and fatigue.
- Magnesium contributes to normal psychological function.
- Vitamin D and vitamin K contribute to the maintenance of normal bones.
- Vitamin D contributes to normal muscle function.
- Vitamin D, vitamin C, selenium and zinc contribute to the normal function of the immune system.
- Selenium contributes to normal spermatogenesis.
- Vitamin C, vitamin E and selenium contribute to the protection of cells from oxidative stress.
- Biotin contributes to the maintenance of normal hair and skin.
None of those lines says that more zinc is better. Each one describes zinc doing its normal job in a man who already gets enough, and a pack that promises more than that has left the register behind.
FAQ
How much zinc does a man need a day?
About 9.5mg a day for men aged 19 to 64 in the UK, against 7mg for women. The NHS says you should be able to get all of it from a varied and balanced diet.[3]
Is 10mg or 15mg of zinc a day too much for a man?
Neither is above the NHS limit. The NHS advises not taking more than 25mg of zinc a day from supplements unless a doctor advises it, so add up every product you take, including any multivitamin, against that figure.[3]
Do vegetarian and vegan men need more zinc?
Often, yes. Phytate in pulses, nuts, seeds and whole grains binds zinc, and EFSA sets a man’s figure at 16.3mg a day on a high-phytate diet against 9.4mg on a low one. The NIH lists people on vegetarian or vegan diets among the groups more likely to fall short.[5][7]
What foods are high in zinc?
Per 100g, cooked oysters carry 16 to 91mg depending on species, hemp seeds 9.9mg, cashew nuts 5.6mg, lean cooked beef 4.6mg and cheddar 3.1mg. Zinc from animal foods is absorbed better than zinc from plant foods.[6][7]
What can zinc legally be said to do for a man?
Three authorised claims mention zinc. Zinc and iodine contribute to normal cognitive function. Zinc contributes to the maintenance of normal testosterone levels. Vitamin D, vitamin C, selenium and zinc contribute to the normal function of the immune system.[1]
Should I take zinc with food or on an empty stomach?
Follow the directions on your product. What the evidence does say is that taking 25mg or more of iron at the same time as zinc can reduce zinc absorption, so do not take a high-dose iron tablet alongside it.[7]
I am on TRT or prescription medication. Can I take zinc?
If you are on TRT or any prescribed medication, speak with your prescribing doctor before adding any supplement. MenTools products are nutritional supplements designed to support general health and normal nutrient status, not medicines and not a replacement for medical treatment.
Are food supplements medicines?
No. Food supplements are foods in law, not medicines. They are designed to support normal health and nutrient status alongside a balanced lifestyle, not to diagnose, treat, prevent, or cure any medical condition.
Final Recommendation
Aim for about 9.5mg of zinc a day and start with your plate. If you eat meat, fish, cheese or eggs most days, food is very likely covering it already, and a supplement is a backstop rather than a need.[3]
If most of your food is plants, plan your pulses, nuts, seeds and whole grains and think nearer the EFSA high-phytate figure of 16.3mg.[5] Whatever you take, read the form on the panel, keep a high-dose iron tablet away from it, and keep the total from supplements under 25mg.[3][7]
MenTools One-A-Day is one option for that backstop and it has its own limitations. Its 10mg of zinc bisglycinate is 100% NRV, which will not on its own cover the EFSA figure for a high-phytate diet, and it costs more per day than a supermarket tablet.[10] For how it compares with other brands, read our guide to choosing a men’s multivitamin.
Options For Men to Take Action
A lot of men end up with zinc from three places at once: a multivitamin, a night-time zinc and magnesium tub from the gym, and a separate tablet bought after reading a forum thread. None of the labels talk to each other, and nobody adds them up.
MenTools One-A-Day is built as the simple version: one capsule per day with 10mg of zinc bisglycinate, chelated minerals, active B-vitamin forms and no iron, at 100% NRV of key vitamins and minerals. The nutrition archive covers the food that does most of the work, and the MenTools challenges handle the daily habit side, from cooking at home to eating protein, that no capsule can do for you.
How you can do this today: line up every product you take, find the zinc line on each panel, and add them together. If the total is over 25mg, drop one.
Wins on cost: one capsule that names its zinc form replaces a multivitamin plus a separate zinc tub, and you stop paying twice for the same mineral.
Wins on time: the figures are done. Nine point five from food, twenty five as the ceiling for supplements, and nothing else to research.
Wins on practicality: one fixed dose is easy to add up when you travel, train or change your diet, because you always know what is already in.
Getting zinc right is less about finding more of it and more about knowing your total, and a man who knows his total has one less thing to second-guess.
Last updated: 2026-10-09 v1.0
Medical Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Always speak with your doctor or another qualified healthcare professional before starting any new supplement or programme if you have medical conditions or take prescription medication.
Supplement Notice: Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the stated recommended daily dose. Keep out of reach of children.
References
- [1] Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register. GOV.UK. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register
- [2] Public Health England. Government Dietary Recommendations: government recommendations for energy and nutrients for males and females aged 1 to 18 years and 19+ years. GOV.UK. https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf
- [3] NHS. Vitamins and minerals, Others, including zinc. NHS. https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- [4] Regulation (EU) No 1169/2011 on the provision of food information to consumers, Annex XIII, nutrient reference values. legislation.gov.uk. https://www.legislation.gov.uk/eur/2011/1169/annex/XIII
- [5] EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for zinc. EFSA Journal 2014;12(10):3844. https://doi.org/10.2903/j.efsa.2014.3844
- [6] Schoofs H, Schmit J, Rink L. Zinc Toxicity: Understanding the Limits. Molecules 2024;29(13):3130. https://pmc.ncbi.nlm.nih.gov/articles/PMC11243279/
- [7] National Institutes of Health, Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. Updated 6 January 2026. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- [8] Nordic Council of Ministers. Nordic Nutrition Recommendations 2023, Zinc. https://pub.norden.org/nord2023-003/zinc.html
- [9] Wegmuller R, Tay F, Zeder C, Brnic M, Hurrell RF. Zinc absorption by young adults from supplemental zinc citrate is comparable with that from zinc gluconate and higher than from zinc oxide. J Nutr 2014;144(2):132-6. https://pubmed.ncbi.nlm.nih.gov/24259556/
- [10] MenTools. One-A-Day Multivitamin, product page and ingredient panel. https://www.mentools.co/product/one-a-day-multi-vitamin/
