Rankings / Essentials — Vitamins & Minerals
Zinc
Essentials · Mineral
Tier B+
Bottom line
Read Off Label grades Zinc as B+ (7.2/10) based on strong evidence, moderate benefit magnitude, and a low-med-risk safety profile.
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.
Typical use: 15-30 mg/day supplement; acute cold: 75-100 mg/day zinc acetate/gluconate lozenges divided in first few days only — OTC.
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/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3394849/
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD014914.pub2/full
- https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2024.1470004/full
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Common questions
- Does Zinc work?
- Read Off Label rates the evidence for Zinc as Strong and the benefit magnitude as moderate, producing an overall grade of B+ (7.2/10). 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.
- Is Zinc safe?
- Zinc has a low-med risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Zinc?
- 15-30 mg/day supplement; acute cold: 75-100 mg/day zinc acetate/gluconate lozenges divided in first few days only
- How does Zinc work?
- 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
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.