Zinc
Supports immune cells, wound healing, and testosterone.
- Typical dose
- 15 mg
- When to take
- Morning
- Onset
- Cold duration benefits within days; long-term immune support builds over weeks
What it does
Benefits
- Supports innate and adaptive immune function
- May shorten duration of common cold if started within 24 hours
- Critical for wound healing and skin health
- Cofactor in testosterone production
The science
How it works
Zinc is a cofactor in 300+ enzymes and stabilizes cell membranes. Deficiency impairs T-cell function and slows tissue repair.
Getting it right
Dose & timing
Dose guidance
15–30 mg/day long-term. Short-term (cold onset): up to 75 mg/day lozenges for 5–7 days. Upper limit is 40 mg/day long-term — more can induce copper deficiency.
Best time to take
With food to avoid nausea. Separate from calcium, iron, and coffee (they reduce absorption).
Is it for you?
Who should (and shouldn't) take it
Good for
- Frequent colds
- Vegetarians/vegans (plant zinc is less bioavailable)
- Men supporting testosterone
- Slow wound healing
Skip or ask a doctor if
- You take high-dose zinc already from a multi
- You're on certain antibiotics (separate by 2 hours)
- You have Wilson's disease
Know before you start
Side effects & safety
- Nausea on empty stomach
- Metallic taste from lozenges
- Long-term high doses cause copper deficiency — anemia, neurological issues
Shopping guide
Forms & what to look for
- Picolinate
Well-absorbed
- Bisglycinate
Gentle on stomach
- Citrate
Good absorption, inexpensive
- Lozenges (acetate/gluconate)
For cold onset — contact with throat tissue matters
- Oxide
Poorly absorbed — skip
Combining
Stacks well with / avoid pairing
Stacks well with
Avoid pairing with
Common questions
FAQ
Can I take it daily forever?
At 15–30 mg with a zinc/copper balance, yes. Above that, cycle or pair with 1–2 mg copper.
Do zinc lozenges really shorten colds?
Evidence is mixed but positive when started within 24 hours of symptoms. Lozenge form matters.
Should I take it with my multivitamin?
Only if your multi is low in zinc (<15 mg). Don't stack multiple zinc sources.
References
Sources & further reading
Educational only, not medical advice. Check with a clinician before starting anything new, especially if you're on medication or pregnant.
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