Mineral
Zinc (as Zinc Oxide)
Also known as: zinc oxide, ZnO, calamine
Zinc oxide is an inorganic zinc form used in supplements for immune function and wound healing, though it has poor oral bioavailability and is primarily used topically. Oral zinc oxide is not an ideal form for systemic supplementation.
Primary uses
- immune function
- wound healing
- protein synthesis
- cell division
How it works
- cofactor for ~100+ zinc-dependent enzymes
- essential for immune cell development and function
- supports DNA synthesis
- structural component of zinc fingers (transcription factors)
Dosage
- Typical range
- 8-11 mg daily (adult RDA); oxide form requires higher doses for equivalent absorption
- Timing
- take 1-2 hours before or after meals for better absorption
- With food
- avoid taking with food, phytates, or calcium which reduce absorption
- Duration
- long-term supplementation acceptable at RDA levels; acute high-dose therapy for specific conditions should be time-limited
- Special populations
- pregnant/nursing women: 11-13 mg daily; children: 5-11 mg daily (age-dependent); elderly at higher risk of deficiency
Forms
- tablet· 70/100
- capsule· 70/100
- topical cream/ointment· 70/100
Safety
Common side effects
- nausea
- copper deficiency (with chronic high-dose use)
- metallic taste
- headache
Contraindications
- copper deficiency
- aceruloplasminemia
- Wilson's disease (relative)
Evidence notes
Zinc's immune and wound-healing roles are well-established; however, oxide form has very poor oral bioavailability (~5-10%), limiting effectiveness as oral supplement.
Grade B: Some human trials support key claims; further confirmation needed.
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