Rankings / Base — Vitamins & Minerals
Zinc
Base · Mineral
Tier B+
What this is
Chronic doses >40 mg/day cause copper deficiency — supplement with ~1-2 mg copper if taking long-term. Zinc lozenges can reduce cold duration ~37%.
Mechanism
Cofactor for 300+ enzymes; immune cell function; testosterone production; wound healing; antioxidant
Dose & route
8-15 mg/day maintenance; up to 40 mg UL; short-term 50-75 mg zinc acetate lozenges for colds
Citations
- 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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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.