Zinc

Essential micronutrient; relevant to immune function and reproductive physiology. Excess zinc can cause copper issues.

micro:baselinemicro:hormonal-healthmicro:immune-supportmicro:micronutrientsmicro:womens-health

Dosing model

WEIGHT_LINEARScales linearly with body weight (dose ∝ kg).

Min dose

10 mg

Max dose

25 mg

Rounding

1 mg

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Stacks containing Zinc

Public community stacks that include this ingredient.

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womens-health

Hair + Nails Reality Check Stack

by@athlete

Minimalist approach that focuses on likely gaps and avoids mega-dosing trends.

Biotin (Vitamin B7)

2mg

Vitamin C

500mg

Zinc

15mg

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Evidence

2 records

Recommended intakes / safety / interactions

General population • Government evidence review

Moderate

ODS fact sheet summarizes intakes, deficiency, and risks from excess zinc.

Dose: 15 mg • Duration: Daily / as needed

Citation: NIH ODS – Zinc: Health Professional Fact Sheet

Common cold duration

Adults with naturally acquired common cold • Meta-analysis of RCTs

Moderate

Meta-analysis of 7 placebo-controlled trials (zinc lozenges >75 mg/day) found cold duration was 33% shorter in zinc groups overall; zinc acetate lozenges reduced duration by 40% and zinc gluconate by 28%. No benefit was seen from doses above 100 mg/day.

Dose: 80 mg • Duration: Duration of illness

Citation: Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. 2017;8(5):2054270417694291.

Forms

Capsule / tablet

Avoid chronic high-dose without copper monitoring