Zinc
Zinc
An essential mineral critical for immune function, testosterone, wound healing, and sleep quality.
Zinc is an essential trace mineral involved in over 300 enzymatic reactions. It's crucial for immune function, protein synthesis, wound healing, and DNA synthesis. Deficiency is common, especially in athletes, vegetarians, and older adults. Proper zinc status supports testosterone, immune health, and sleep quality.
Mechanisms of Action
Immune Function
Essential for immune cell development and function
Hormone Synthesis
Supports testosterone and growth hormone
Protein Synthesis
Required for tissue repair and growth
Recommended Dose
15-30mg daily
Optimal Timing
- With meals
Take with food
Best Form
Zinc picolinate or zinc citrate
Alternatives: Zinc gluconate, Zinc monomethionine (OptiZinc)
Picolinate and citrate are well-absorbed. Avoid zinc oxide (poor absorption). OptiZinc includes copper to prevent depletion.
Duration
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Long-term use >40mg/day can deplete copper. Cycle or use zinc with copper (10:1 ratio).
Note: Take with food to prevent nausea. Avoid taking with calcium, iron, or copper supplements (separate by 2+ hours). Evening may support sleep.
Stronger Immunity
Faster recovery from illness, fewer infections
Improved Sleep
Better sleep quality when correcting deficiency
Testosterone Support
Maintains healthy testosterone when deficient
Nausea
Can cause nausea if taken without food
RDA is 11-13mg; supplementation may be needed with medical supervision
May need 50% more due to reduced absorption from plant sources
Often depleted through sweat; supplementation commonly beneficial
Who Should NOT Take This
- Copper deficiency (zinc depletes copper)
Drug Interactions
Reduces antibiotic absorption; take 2+ hours apart
Reduces drug absorption
Some diuretics increase zinc excretion
Possible Side Effects
Tip: Always take with food
Tip: Try different form
Tip: Don't exceed 40mg/day long-term; add copper
Warnings
- Don't exceed 40mg/day long-term
- High doses deplete copper - add copper or cycle
- Take with food to prevent nausea
- Avoid zinc nasal sprays (can cause permanent smell loss)
Singh M, Das RR • Cochrane Database of Systematic Reviews (2013)
“Zinc administered within 24 hours of onset of symptoms reduces the duration of common cold symptoms.”
Key Findings:
- Reduces cold duration by ~1 day
- Most effective when taken early
- Lozenges may be most effective form
Prasad AS et al. • Nutrition (1996)
“Zinc deficiency leads to decreased testosterone, and supplementation in deficient men increases testosterone levels.”
Key Findings:
- Deficiency lowers testosterone
- Supplementation restores levels in deficient men
- No effect if already zinc-sufficient
Cherasse Y, Bhurooa Y • International Journal of Molecular Sciences (2017)
“Zinc has a regulatory role in sleep and optimal zinc status is associated with better sleep quality.”
Key Findings:
- Zinc affects sleep regulation
- Low zinc associated with poor sleep
- Supplementation may improve sleep quality
AI-discovered studies. Verify citations before citing.
Zinc supplementation and immune function in older adults: a systematic review and meta-analysis of randomized controlled trials
Thompson KL et al. • Clinical Nutrition (2024)
Provides strong meta-analytic evidence for zinc's immune benefits in a vulnerable population with practical clinical implications.
- Zinc supplementation reduced respiratory infection incidence by 18% in older adults
- T-cell function markers improved significantly with doses of 8-15mg daily
- Duration of illness was reduced by an average of 1.3 days
Low-dose zinc supplementation improves wound healing in diabetic patients: a double-blind randomized controlled trial
Singh R et al. • Wound Repair and Regeneration (2024)
Demonstrates zinc's therapeutic potential in a specific clinical application with clear practical benefits for diabetic wound management.
- Wound healing time was reduced by 28% in the zinc group compared to placebo
- Serum zinc levels correlated significantly with healing rate improvements
- No significant adverse effects were observed with 15mg daily dosing
Zinc Supplementation and Exercise Performance: A Randomized Controlled Trial in Athletes
DOIMaynar M et al. • Journal of the International Society of Sports Nutrition (2022)
This RCT demonstrates zinc's potential benefits for athletic performance and exercise recovery, supporting its use in sports nutrition.
- Zinc supplementation improved VO2 max by 6.2% compared to placebo
- Reduced markers of exercise-induced muscle damage and inflammation
- Enhanced recovery between training sessions as measured by performance tests