Zinc
minerals
Essential trace mineral involved in immune function, testosterone production, wound healing, and over 100 enzymatic reactions.
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Benefits
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
Interactions
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.
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The Bottom Line on Zinc
Zinc is well-researched with strong evidence supporting its primary benefits.It is most commonly used for immune system support and testosterone maintenance in men. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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