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Head-to-head evidence comparison — which supplement is right for you?
Zinc wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
17 of 19 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
19 of 24 studies with measurable effects showed benefit.
Top outcomes
15-30g daily
With meals, Divide throughout day for higher doses
Raw potato starch (unmodified) or green banana flour
15-30mg daily
With meals
Zinc picolinate or zinc citrate
2-4 weeks
4-8 weeks
1-2 weeks
First 1-2 weeks
2-4 weeks
2-4 weeks
4-8 weeks
Immediate
Metabolic Effects of Resistant Starch Type 2: A Systematic Literature Review and Meta-Analysis of Randomized Controlled Trials
Nutrients (2019) · Meta analysis · n=670
However, these outcomes were heavily influenced by positive results from a small number of individual studies which contradicted the conclusions of the majority of trials.
Acute Effects of Dietary Fiber in Starchy Foods on Glycemic and Insulinemic Responses: A Systematic Review of Randomized Controlled Crossover Trials
Nutrients (2023) · Systematic review
Data on insoluble DF and glucose metabolism are scarce.
The Effects of Resistant Starch on Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis
Nutrition and cancer (2022) · Meta analysis · n=739
We used from the effect size, as estimated by the standardized mean difference (SMD) with 95% confidence intervals (95%CI) to perform the random method meta-analysis, with P value ≦0.05 as statistically significant.
Efficacy of Zinc Supplementation in the Management of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=739
Zinc supplementation significantly reduced pain severity compared to placebo (Hedges's g = -1.541; 95% CI: -2.268 to -0.814; p < 0.001), representing a clinically meaningful reduction in pain.
Effects of Daily Zinc Alone or in Combination with Other Nutrient Supplements on the Risk of Malaria Parasitaemia: A Systematic Review and Meta-Analysis of Randomised Controlled Trials
Nutrients (2023) · Meta analysis · n=1339
The effect sizes, represented as risk ratios (RRs) with 95% confidence intervals (CIs), were standardised by transforming them into log RRs and then pooling them using a fixed-effects or random-effects model depending on the heterogeneity across studies.
Prevalence of Zinc Deficiency in Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis
Nutrients (2022) · Meta analysis · n=806
Pooled analyses by the IBD subgroup showed a total population of 1677 with CD, for an overall mean zinc deficiency prevalence of 54% and 95% confidence intervals (CI) ranging from 0.51 to 0.56, versus 41% (95%CI 0.38-0.45) in the UC population (n = 806).
Meta-analysis showed modest 3.32 mg/dL reduction in fasting glucose. Effects were heavily influenced by small number of positive studies, with majority showing mixed results. Higher doses increase GI side effects.
Based on meta-analyses showing reduced respiratory tract infections and improved immune markers (CD3/CD4). Effects primarily in deficient individuals. Take with food to reduce nausea risk.
AI-estimated from published studies. Interpret as directional guidance.
Zinc has a higher evidence score (9/10 vs 9/10) and wins in 1 of 3 categories.
No known interactions between Resistant Starch and Zinc have been documented in our database. However, always consult a healthcare provider before combining supplements.