Zinc
30 mg · Daily
Evidence
- Human Studies
- 100
- Animal Studies
- 50
- Clinical Status
- Dietary Supplement
- Confidence
- Moderate
- Long-Term Safety
- Well-established at standard doses; chronic high-dose use can cause copper deficiency and other issues
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
An essential trace mineral involved in immune function, protein synthesis, and enzyme activity. Evidence is strongest for correcting deficiency and modestly shortening cold duration; claims about boosting testosterone in men who aren’t zinc-deficient are much weaker than supplement marketing suggests.
Common Protocols
- 15–30 mg daily; avoid exceeding 40 mg/day long-term without medical supervision
- Take away from calcium and high-fiber meals, which can reduce absorption
Side Effects
- Nausea, especially on an empty stomach
- Metallic taste
Interactions
- Chronic high intake can cause copper deficiency — consider a copper-containing multivitamin if supplementing zinc long-term at higher doses
- Can reduce absorption of certain antibiotics
Practical Details
- Cost
- $
- Typical Dose
- 30 mg
- Storage
- Store in a cool, dry place
Research Links
Immune function; take away from calcium