Zinc
Involved in 300+ enzymatic reactions — supports immune defense, testosterone production, 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.
Essential for immune cell development and function
Supports testosterone and growth hormone
Required for tissue repair and growth
How Zinc works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
15-30mg daily
Take with food
| Form | Type |
|---|---|
| 💊Zinc picolinate or zinc citrate | Recommended |
| 💊Zinc gluconate | Alternative |
| 💊Zinc monomethionine (OptiZinc) | Alternative |
Picolinate and citrate are well-absorbed. Avoid zinc oxide (poor absorption). OptiZinc includes copper to prevent depletion.
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.
Faster recovery from illness, fewer infections
Better sleep quality when correcting deficiency
Maintains healthy testosterone when deficient
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
Reduces antibiotic absorption; take 2+ hours apart
Reduces drug absorption
Some diuretics increase zinc excretion
Severely reduced antibiotic effectiveness
Severely reduced antibiotic effectiveness
Reduced antibiotic effectiveness
Significantly reduced antibiotic effectiveness
Tip: Always take with food
Tip: Try different form
Tip: Don't exceed 40mg/day long-term; add copper
Both often deficient; support sleep and recovery
Comprehensive mineral support for sleep and recovery
Both support immune function
Enhanced immune system support
Both effective for colds
Comprehensive acute cold protocol
Zinc supports immune cells; beta-glucan activates them
Complete immune support
Zinc also supports hair and nail health
Multi-nutrient hair/nail support
Must be balanced; zinc depletes copper
Proper mineral balance
Both have evidence for cold duration
Enhanced cold-fighting protocol
Both support immune function during illness
Enhanced cold/flu recovery support
Both support testosterone production
Comprehensive testosterone support
Both support gut barrier function
Enhanced intestinal integrity
Both support immune function and cold sore prevention
Enhanced immune and antiviral support
Quercetin is a zinc ionophore, improving zinc uptake
Enhanced immune support, especially for viral infections
Prostate has high zinc requirements
Comprehensive prostate nutrition
Zinc is essential for testosterone production
Comprehensive testosterone support
Zinc is required for vitamin A metabolism
Enhanced vitamin A utilization
Both support immune function through different pathways
Enhanced immune support, especially during cold season
Lactoferrin with zinc and vitamin E demonstrated improved acne outcomes in RCTs, combining antimicrobial, anti-inflammatory, and antioxidant mechanisms.
Synergistic reduction in inflammatory acne lesions
PSO naturally contains zinc; additional zinc supplementation supports 5-alpha reductase modulation and prostate health synergistically
Comprehensive prostate and hormonal health support
Top studies from 40+ peer-reviewed papers
Hsu TJ et al. • Nutrients (2024)
“Zinc supplementation is an effective and well-tolerated option for reducing pain severity in women with primary dysmenorrhea.”
Kotepui M et al. • Nutrients (2023)
“Further research with larger sample sizes is warranted to explore the potential effects of multi-nutrient supplementation and to identify more specific micronutrients and additional factors associated with the risk of malaria, rather than just zinc alone, among individuals in different malaria-endemic areas.”
Zupo R et al. • Nutrients (2022)
“Clinicians in the field are advised to list zinc among trace elements to be monitored in serum.”
Jafari A et al. • Critical reviews in food science and nutrition (2022)
“Zinc supplementation decreased the CRP, hs-CRP and TNF-α, IL-6, neutrophil and increased CD3 and CD4 level significantly.”
Carducci B et al. • The Cochrane database of systematic reviews (2021)
“There is not enough evidence that zinc supplementation during pregnancy results in improvements in maternal or neonatal outcomes.”
What would you like to do next?
Magnesium
8.5/10Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Vitamin D3
9/10Hormone-like vitamin that regulates 1,000+ genes — deficiency is widespread and linked to poor immunity, depression, and bone loss.
Ashwagandha
7.5/10Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
Soy Isoflavones
9/10Plant compounds with weak estrogenic effects that support menopausal symptoms, bone health, and cardiovascular function.
Tap node to isolate • Pinch to zoom • Tap edge for research