Zinc — Supplements
Essential trace mineral serving as cofactor for >300 enzymes critical for immune function, wound healing, and DNA synthesis.
Overview
Zinc is an essential trace mineral involved in >300 enzymatic reactions and >1,000 transcription factors (zinc finger proteins). It is critical for immune cell development and function, DNA synthesis, wound healing, and sensory perception (taste and smell). Zinc deficiency affects approximately 17% of the global population, with higher prevalence in elderly, vegetarians, and individuals with GI disease. Meta-analyses of RCTs demonstrate that zinc supplementation reduces common cold duration by 33% when initiated within 24 hours of symptom onset. Zinc also supports testosterone synthesis and prostate health.
Indications
- Immune function support
- Zinc deficiency prevention and treatment
- Common cold duration reduction
- Wound healing support
- Testosterone and reproductive health
Mechanism of Action
Zinc serves as a catalytic, structural, or regulatory component of >300 enzymes across all major metabolic pathways
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Zinc (as glycinate, picolinate, or citrate) | 30 mg | Once daily with food | Chelated forms preferred for absorption; take with food to reduce nausea |
Safety & Contraindications
- Chronic doses >40 mg/day can induce copper deficiency (zinc-copper antagonism)
- Nausea and metallic taste common with zinc on empty stomach
- Avoid intranasal zinc preparations (irreversible anosmia risk)
- Separate from iron, calcium, and fluoroquinolone/tetracycline antibiotics by 2 hours
- UL: 40 mg/day for adults