Can You Take Zinc While Pregnant?

Zinc is often a go-to supplement when you’re feeling a little run down. It’s also present in most multivitamins. But can you take zinc while pregnant?

Is it safe? Let’s take a look.

In this article: 📝

Can you take zinc while pregnant?

Absolutely — zinc is essential to your health, especially during pregnancy. But it must be taken in the correct quantities. [1]

Zinc is a trace mineral, meaning your body only needs a small amount. But even though you don’t need a lot of it, it’s really important. Especially when pregnant.

Zinc has a number of key jobs in the body. Here are some things it helps with:

• DNA formation
• Cell growth
• Building proteins
• Healing damaged tissues
• Supporting a healthy immune system
• Enhancing your senses of taste and smell

Some nutrients (like vitamin D) can be stored in your body. But not zinc. This means you need to consume a certain amount every day.

Is zinc safe during pregnancy?

Not only is it safe, but it’s essential. It’s estimated that more than over 80% of pregnant women don’t consume enough zinc during their pregnancies. [2]

Zinc is important during pregnancy for a number of reasons. It supports the growth and development of your baby. Because it helps cells to grow and multiply, getting enough zinc is crucial for growing your baby’s body and brain. And because zinc helps keep your immune system strong, it can prevent you from getting illnesses that might cause harm to your baby (or just make your pregnancy harder). [3]

These are all pretty big deals. So, if it’s so important, how much zinc can you take while pregnant?

How much zinc is safe during pregnancy?

When pregnant, the optimal amount is 11 milligrams (mg) of zinc per day. And 12 mg if you’re breastfeeding. [4]

(Women who aren’t pregnant should get 8 mg per day.)

You shouldn’t take more than 40 mg per day as it can cause negative side effects. Ingesting too much zinc at one time can cause nausea, vomiting, headaches, gastric distress and diarrhea.

And weirdly, though enough zinc is crucial for a healthy immune system, too much zinc on a regular basis can actually damage your immune system. In fact, too much zinc can even interfere with the absorption of other minerals in the body, like iron. It can also lower your levels of “good” cholesterol and cause urinary health problems.

What foods contain zinc?

Zinc is one of those trace minerals that our bodies can’t produce, so we need to get it through the food we eat — thankfully, it’s found in many different foods. [1]

Seafood like oysters, crab and lobster are zinc-rich foods. Beef, pork, and chicken are also good sources. (Just make sure everything is well cooked to avoid food poisoning.

You can also find zinc in many legumes and nuts, like beans, chickpeas, almonds, cashew nuts, and pumpkin seeds. One thing to bear in mind is that in plant-based sources, the zinc is not as easily absorbed. This is because plant-based sources of zinc contain phytates, which may inhibit zinc absorption. [1]

If you’re vegan or vegetarian, it might be worth going over your diet with your doctor to make sure your zinc intake is adequate.

Can you take zinc for a cold while pregnant?

If you’re feeling that stuffy nose and sore throat coming on, you might be wondering, can I take zinc while pregnant for a cold? The answer is yes!

Studies even suggest that zinc can help reduce the length of colds. Ideally, you want to start taking zinc within the first day of feeling the flu and cold symptoms. Just don’t take more than the recommended amount per day. [5]

A typical Cold-Eeze brand zinc lozenge contains 13.3 mg of zinc, so just make sure you take only one–to–three lozenges per day, to avoid exceeding the upper limit of 40 mg of zinc.

The zinc link: What you need to know

So, can you take zinc while pregnant? The answer is definitely yes.

You want to make sure you’re getting enough zinc every day to meet your pregnancy’s needs. It’s also safe to take during a cold, as long as you don’t exceed the upper limit.

Remember, if you have any other questions about your diet, health, or cold remedies during pregnancy, chat with your doctor. They’re there to help! And if you need support along the way, your Peanut Community is here for you.