Daily Requirements. According to the Office of Dietary Supplements, you need somewhere between 2 milligrams and 13 milligrams of zinc daily, depending on your age. Infants need the least and breastfeeding teenagers need the most. A man requires 11 milligrams, while women need 8 milligrams. You can eat foods rich in zinc -- including oysters, poultry and red meat -- or opt for a supplement. Most multivitamins contain some level of zinc.