Zinc (picolinate / bisglycinate)
Immune · Essential mineral
Tier B+
What this is
Hemilä 2017 Cochrane-style meta: 33% shorter cold duration if lozenges are high-dose (75+ mg), with acetate or gluconate (not citrate), started within 24 hr. Long-term high-dose supplementation causes copper deficiency — take with copper 1-2 mg/day if using >30 mg zinc chronically. GI distress common on empty stomach.
Mechanism
Cofactor for 300+ enzymes; required for T-cell maturation, cytokine production, antibody response; inhibits viral RdRp in vitro; modest acute respiratory infection effect when started early
Dose & route
15-30 mg/day supplement; acute cold: 75-100 mg/day zinc acetate/gluconate lozenges divided in first few days only
Citations
- https://pubmed.ncbi.nlm.nih.gov/28515951/
- https://pubmed.ncbi.nlm.nih.gov/31724252/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7147804/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.