Zinc

One of the most important mineral supplements for immune health. Well-studied for cold duration, wound healing, and testosterone support in deficiency.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Meta-analyses confirm zinc lozenges reduce cold duration by 1–2 days. Essential for immune cell function (T-cells, NK cells). Deficiency impairs testosterone, wound healing, and taste. SELECT trial found slight prostate cancer risk increase at 80 mg zinc oxide.

• Reduces duration of common cold symptoms
• Essential for immune cell function
• Supports wound healing and skin health
• Required for testosterone production

RDA is 8–11 mg. Supplemental doses typically 15–30 mg elemental zinc. Upper limit is 40 mg/day. Balance with 1–2 mg copper.

• Nausea on empty stomach
• Copper depletion at chronic high doses
• Metallic taste
• GI discomfort

Chronic intake above 40 mg/day can cause copper deficiency. GI upset is common. Intranasal zinc is linked to permanent anosmia.

Different zinc forms vary in elemental zinc content and tolerability. Zinc picolinate and glycinate are better absorbed than zinc oxide.

• Immunity75
• Recovery50
• Libido35