Zinc

Also known as: zinc picolinate, zinc bisglycinate, zinc citrate, zinc acetate, zinc gluconate

Grade A — Strong Evidencemineralfoundational

Recommended Dosage

15–30 mg

With food to reduce nausea. For colds: lozenges every 2 hours within 24h of symptoms.

Zinc is an essential trace mineral involved in immune function, wound healing, DNA synthesis, and cell division. It serves as a cofactor for over 300 enzymes. Mild zinc deficiency is common and can impair immune response, slow wound healing, and reduce taste and smell. The form of zinc matters significantly for absorption — zinc picolinate and bisglycinate are far superior to the commonly used zinc oxide.

TL;DR: Essential mineral for immune function, wound healing, and testosterone production. Lozenges reduce cold duration by ~33%.

🛡️Immunity✨Skin & Hair💪Muscle & Recovery
Last reviewed: 2026-03-09

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Forms Comparison

Zinc Picolinate

✓ High Absorption

Chelated with picolinic acid for superior absorption. Most studied bioavailable form.

general supplementationimmune support

Zinc Bisglycinate

✓ High Absorption

Chelated with glycine. Gentle on the stomach with high absorption.

sensitive stomachsgeneral use

Zinc Citrate

~ Moderate Absorption

Good absorption and well-tolerated. Affordable mid-range option.

general usevalue option

Zinc Gluconate

~ Moderate Absorption

Common in lozenges for cold treatment. Moderate bioavailability.

cold treatment (lozenges)

Zinc Oxide

✗ Low Absorption

Cheapest form with lowest absorption. Common in multivitamins.

budget optiontopical use

Interaction Warnings

CopperModerate

Long-term zinc >40mg depletes copper. Supplement 1-2mg copper per 15mg zinc.

Antibiotics (quinolones, tetracyclines)Moderate

Reduces absorption of antibiotics. Separate by 2+ hours.

IronLow

Compete for absorption at high doses; separate by 2 hours

⚠️ Important Notes

  • Do not exceed 40mg/day long-term without copper
  • Can cause nausea on empty stomach
  • Never use nasal zinc sprays — risk of permanent anosmia

Clinical Evidence (3 studies)

Zinc for the common cold: meta-analysis

Singh M, Das RR (2013) — Cochrane Database Syst Rev

Significant reduction in duration and severity of common cold

View on PubMed

Zinc acetate lozenges shorten colds by ~33%

Hemilä H (2017) — J R Soc Med

Meta-analysis of high-dose lozenge trials: 33% duration reduction

View on PubMed

Zinc in infection and inflammation

Gammoh NZ, Rink L (2017) — Nutrients

Comprehensive review of zinc across immune cell types

View on PubMed

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Grade A — Strong Evidence

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Grade B — Moderate Evidence

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Vitamin C

Grade A — Strong Evidence

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Calcium

Grade A — Strong Evidence

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

Evidence Stack does not sell supplements and has no affiliate relationships with supplement manufacturers.