Multiple supplements can push daily zinc intake above safe limits

A clinical dietitian warns that zinc from several supplements can add up quickly when people take products for general health, immunity, hair or other needs.

The adult safety ceiling is 40 mg a day from food and supplements combined, not a target.

Indian recommendations for daily zinc are higher than some Western guidelines because foods such as cereals and pulses can reduce how much zinc the body absorbs.

But taking more than needed does not automatically bring extra health benefits.

Regularly taking too much zinc can block copper absorption, which may lead to anaemia and low white blood cells.

In severe cases, copper deficiency can affect the nerves and cause tingling, numbness or balance problems; excess zinc may also cause digestive issues.

The risk depends on the amount and duration, and reported cases usually involve high intake over months or years.

The dietitian advises reviewing supplement routines and considering zinc-rich foods such as seeds, beans, curd, eggs and meat; consult a health practitioner before starting a routine.