Zinc plays a very important role in our body. Our body doesn’t naturally produce zinc, we need to obtain it through our diet or supplements. Zinc is required for numerous processes in your body, including: Health Benefits of Zinc- Food Sources- Toxicity and Dosage Recommendations Just as a deficiency in zinc can cause health complications, excessive intake can also lead to negative side effects. In order to avoid overconsumption, stay away from high-dose zinc supplements unless recommended by a doctor. The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women. Pregnant and breastfeeding women should consume 11 and 12 mg per day, respectively. Because high-dose zinc supplements can lead to dangerous side effects, it’s important to stick to recommendations and only take supplements when necessary.