The norm depends on age
The human body contains about 2-3 grams of zinc. The values may vary according to sex, age, chronic diseases, the characteristics of the functioning of the intestine, or the absorption capacity of the mucosa.
The maximum allowable zinc intake per day is 25 mg, on average an average person needs around 15 mg per day. An overdose can be caused by the consumption of various zinc compounds above 150 mg, is accompanied by intestinal disorders, nausea, vomiting, headache. But getting a similar problem if you only consume zinc-rich foods is impossible. An overdose can be achieved by taking high doses of zinc supplements for a sufficiently long time.
And one more thing: with an excessive intake of zinc, the copper content in the body may suffer, and this is already fraught with problems with the formation of new blood cells, malfunctions in the metabolism.
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