One of its impressive attributes is that it knows to absorb 20%-40% of the zinc in various zinc foods you consume. How Much Zinc You Need. Adult males need about 11 mg of zinc per day and adult females need about 8 mg of zinc per day. Since your body is not absorbing 100% of the zinc you consume every day, it is important to monitor your zinc food intake and use zinc supplements if you are not consuming enough zinc foods. It is safe and healthy to consume 50 mg or less of zinc per day.