Zinc

minerals

★★★★★

Essential trace mineral involved in immune function, testosterone production, wound healing, and over 100 enzymatic reactions.

Benefits

✓Immune system support

✓Testosterone maintenance in men

✓Wound healing

✓Skin health (acne reduction)

✓Taste and smell function

Dosage

Typical Dose

15-30mg daily

Upper Limit

40mg daily (long-term)

Timing

With food to reduce nausea. Separate from iron and calcium.

Forms & Bioavailability

Zinc Picolinate

High — well absorbed

Zinc Bisglycinate

High — gentle on stomach

Zinc Citrate

Good

Zinc Oxide

Low — cheap but poorly absorbed

Side Effects

⚠Nausea on empty stomach

⚠Copper depletion with long-term use >40mg (supplement copper 1-2mg)

⚠Metallic taste

Interactions

⚡Depletes copper — always supplement copper with long-term zinc

⚡Reduces iron absorption — take at different times

⚡Antibiotics — separate by 2 hours

Research Summary

Strong evidence for immune function. Zinc deficiency is common in athletes and vegetarians. Multiple studies show reduced cold duration when taken within 24 hours of symptom onset.

Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.