Zinc
30 mg · Daily
Robert
Founder, F*CK Getting Old — independent researcher, not a medical professional.
Last reviewed · 1 cited source
Evidence
- Human Studies
- 100
- Animal Studies
- 50
- Clinical Status
- Dietary Supplement
- Confidence
- Moderate
- Long-Term Safety
- Well-established at standard doses; chronic high-dose use can cause copper deficiency and other issues
What this score is: a measure of how much research exists and how far along it is (animal-only vs. human trials, research-stage vs. FDA approved) — not how safe, effective, or worth trying a compound is. A low score usually means “early stage” or “understudied,” not “bad.” A high score doesn’t mean “better” for your goals than a lower-scored one.
This is not my personal rating of the compound, not a recommendation, and not medical advice. It’s a general research synthesis for informational purposes only, not a live literature count. See the linked research and talk to a licensed clinician before making decisions based on it.
Mechanism
An essential trace mineral involved in immune function, protein synthesis, and enzyme activity. Evidence is strongest for correcting deficiency and modestly shortening cold duration; claims about boosting testosterone in men who aren’t zinc-deficient are much weaker than supplement marketing suggests.
Common Protocols
- 15–30 mg daily; avoid exceeding 40 mg/day long-term without medical supervision
- Take away from calcium and high-fiber meals, which can reduce absorption
Side Effects
- Nausea, especially on an empty stomach
- Metallic taste
Interactions
- Chronic high intake can cause copper deficiency — consider a copper-containing multivitamin if supplementing zinc long-term at higher doses
- Can reduce absorption of certain antibiotics
Practical Details
- Cost
- $
- Typical Dose
- 30 mg
- Storage
- Store in a cool, dry place
Key Studies & Reviews
- Hemilä H et al. (2016). Zinc acetate lozenges for treating the common cold: an individual patient data meta-analysis. Br J Clin Pharmacol. PMID 27378206.
Search the Research
Zinc FAQ
What is the typical Zinc dosage?
Commonly reported protocols: 15–30 mg daily; avoid exceeding 40 mg/day long-term without medical supervision; Take away from calcium and high-fiber meals, which can reduce absorption. Our reference entry uses 30 mg, Daily. These reflect protocols reported in research and user communities, not a medical recommendation — dosing should be decided with a clinician.
What are the side effects of Zinc?
Reported side effects include: Nausea, especially on an empty stomach; Metallic taste.
Is Zinc FDA approved?
Zinc is sold as a dietary supplement. The FDA does not approve supplements for safety or effectiveness before they are sold, so third-party tested brands are worth seeking out.
How much research is there on Zinc?
Our evidence profile counts roughly 100 human and 50 animal studies, with moderate overall confidence. Long-term safety: Well-established at standard doses; chronic high-dose use can cause copper deficiency and other issues.
Does Zinc interact with other drugs or supplements?
Chronic high intake can cause copper deficiency — consider a copper-containing multivitamin if supplementing zinc long-term at higher doses; Can reduce absorption of certain antibiotics.
Related compounds
Immune function; take away from calcium