Zinc

About Zinc

Involved in over 300 enzymes and critical for immune function, wound healing, protein synthesis, and DNA repair. Zinc picolinate and zinc bisglycinate are the best-absorbed supplemental forms, while zinc oxide has poor bioavailability. Long-term zinc supplementation above 40 mg/day can deplete copper stores—pairing with 1–2 mg copper is recommended at higher doses. Zinc lozenges (acetate or gluconate) may reduce cold duration when started within 24 hours of symptom onset.

What Zinc supports

• 🛡️Strengthens immune defense
• ✨Promotes skin healing
• 🧬Supports wound repair

How much Zinc to take

Clinical studies typically use 15–30 mg of Zinc. Common supplement dose; UL is 40 mg/day.

RDA

11 mg

Upper limit (UL)

40 mg

Effective range

15–30 mg

Forms of Zinc compared

• Zinc picolinatePremium
  Highest absorption of common zinc forms in head-to-head trials.
• Zinc bisglycinatePremium
  Chelated; gentle on the stomach with excellent uptake.
• Zinc monomethionine (OptiZinc)Standard
  Patented amino-acid bound form (OptiZinc).
• Zinc citrateStandard
  Reasonable absorption at clinical doses.
• Zinc gluconateStandard
  Common in lozenges; modest absorption.
• Zinc acetateStandard
  Used in cold lozenges; effective topically in the throat.
• Zinc sulfateBudget
  Lower absorption, may cause nausea
• Zinc oxideBudget
  Poorly absorbed

Clinical evidence

Strong clinical evidence. Meta-analyses of 30+ trials confirm immune benefits; reduces common cold duration by ~33%