Rankings / Essentials — Vitamins & Minerals

Zinc

Essentials · Mineral

Tier B+

Reviewed by Read Off Label · Last reviewed · How we grade

mineralotcantioxidant
7.2 / 10
Tier B+
Ev 8 Bn 5 Sf 7

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.

Studied, labeled, or reported-use context: 15-30 mg/day supplement; acute cold: 75-100 mg/day zinc acetate/gluconate lozenges divided in first… — OTC; not individualized guidance.

What the evidence says

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 zinc intake above 30 mg/day can cause copper deficiency; some clinical protocols co-administer 1-2 mg/day copper. 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

Studied, labeled, or reported dose & route

15-30 mg/day supplement; acute cold: 75-100 mg/day zinc acetate/gluconate lozenges divided in first few days only

This records doses and routes described in studies, approved labeling, clinical practice, or documented use. It is not individualized guidance and does not establish safety; context changes with indication, formulation, health history, monitoring, and other medicines.

Citations

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Common questions

What does the evidence show about Zinc's effects?
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.
What safety findings are reported for Zinc?
Zinc has a low-med risk profile in the database. Low-Med (chronic high doses 40+ mg cause copper deficiency — neurological sequelae; zinc picolinate/denture-cream overuse is a recognized cause of myelopathy) Legal status: OTC.
What doses or routes are reported for Zinc?
15-30 mg/day supplement; acute cold: 75-100 mg/day zinc acetate/gluconate lozenges divided in first few days only This is context from studies, approved labeling, clinical practice, or documented use; it is not individualized guidance and does not establish safety.
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.