Zinc
Foundation
Trace mineral involved in immune function and hormone pathways.
What the evidence says
Solid human data for deficiency and for shortening common-cold duration. Testosterone effects appear mainly in deficient men.
What studies used
15–30 mg daily; higher only short-term in studies. With food — empty stomach causes nausea.
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Long-term high doses deplete copper
- Nausea on an empty stomach is common
Evidence base
established literature
Large human evidence base: several phase 3 or 4 trial reports, plus multiple meta-analyses or systematic reviews.
This letter measures how much human research exists, not whether it works for you — the tier above (Moderate) is the read on quality.
Research (12)
- Micronutrients and Androgenetic Alopecia: A Systematic ReviewMol Nutr Food Res · 2024
- The epidemiology of global micronutrient deficienciesAnn Nutr Metab · 2015
- Minerals and Human Health: From Deficiency to ToxicityNutrients · 2025
- Nutrition: MicronutrientsFP Essent · 2024
- Zinc status and serum testosterone levels of healthy adultsNutrition · 1996
- Zinc and diarrheaActa Paediatr Suppl · 1992
- Nutritional supplementation in pregnant, lactating women and young children following a plant-based diet: A narrative review of the evidenceNutrition · 2025
- Canine zinc-responsive dermatosisVet Clin North Am Small Anim Pract · 1999
- Zinc status or supplementation and its relation to soil-transmitted helminthiasis in children: A systematic reviewParasite Immunol · 2024
- Erythrocyte zinc protoporphyrinKidney Int Suppl · 1999
- Micronutrients in Adverse Pregnancy OutcomesF1000Res · 2022
- Zinc and intestinal functionCurr Gastroenterol Rep · 1999
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