Mineral
Zinc
Also known as: Zn, Zinc ion, ZMA, Zinc (Wound Healing)
Essential mineral critical for immune cell development and function. Can reduce duration of common cold when taken at onset.
Primary uses
- Depression support
- Immune function
- Taste/smell
- Testosterone
- Recovery
- Protein synthesis
- Wound healing
- Tissue repair
- Surgery recovery
- Cold/flu support
- Immune cell function
- Thyroid hormone metabolism
How it works
- Cofactor for 300+ enzymes
- Immune cell function
- DNA synthesis
- Protein metabolism
Dosage
- Typical range
- 15-30mg daily
- Timing
- With food
- With food
- Yes, reduces nausea
- Duration
- Long-term at moderate doses
- Special populations
- Vegetarians often need more
Forms
- Zinc picolinate
- Zinc glycinate
- Picolinate/glycinate
- ZMA
- Picolinate
- Gluconate
- Zinc gluconate lozenges
- Zinc acetate
- Zinc citrate
- With copper
- Citrate
Safety
Common side effects
- Nausea if empty stomach
Contraindications
- None at normal doses
Known interactions
- Warningwith copper
Zinc depletes copper over time
- Cautionwith iron
Zinc and iron compete for absorption
- Cautionwith calcium
Calcium may reduce zinc absorption
- Infowith magnesium
High-dose magnesium may slightly reduce zinc absorption
- Synergywith quercetin
Quercetin acts as zinc ionophore
- Synergywith vitamin a
Zinc needed for vitamin A metabolism
Evidence notes
Essential mineral with strong immune and healing evidence
Grade A: Multiple well-designed human trials support the main claims.
Related in Mineral
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