Zinc
Essential micronutrient; relevant to immune function & reproductive physiology. Excess zinc can cause copper issues.
Evidence last reviewed: 04 Apr 2026
- •those with copper deficiency
- •individuals on certain medications
- •people with gastrointestinal disorders
The evidence supports zinc's role in reducing cold duration and its importance for immune and reproductive health. However, more research is needed on optimal dosing and long-term effects.
Recommended intakes / safety / interactionsGeneral population · Government evidence reviewModerate
ODS fact sheet summarizes intakes, deficiency, & risks from excess zinc.
Common cold durationAdults with naturally acquired common cold · Meta-analysis of RCTsModerate
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% & zinc gluconate by 28%. No benefit was seen from doses above 100 mg/day.
Men's Sperm Quality & Testosterone Stack
Male factor infertility accounts for ~50% of cases & is largely driven by oxidative stress, micronutrient deficiency, & suboptimal testosterone. Ashwagandha has RCT evidence for significantly improving sperm concentration, motility, & testosterone. L-carnitine is the most evidence-backed intervention for sperm motility. CoQ10 & selenium reduce seminal oxidative damage, while zinc is essential for spermatogenesis & androgen synthesis.
Hair + Nails Reality Check Stack
Minimalist approach that focuses on likely gaps & avoids mega-dosing trends.
Forms & usage▾
Take 15–30 mg daily, preferably with food.