Zinc: Benefits, Dosage & Research
An essential trace mineral involved in over 300 enzymatic reactions, including immune function, protein synthesis, wound healing, and DNA synthesis. Most adults do not get enough from diet alone.
Source
Dietary: oysters, red meat, poultry, beans, nuts, whole grains. Supplemental forms: picolinate and glycinate (best absorbed), citrate (good), oxide (poor absorption -- avoid).
Researched Benefits
- Critical for immune cell development and function
- Supports wound healing and skin integrity
- Cofactor in 300+ enzymatic reactions
- Supports healthy testosterone levels in men
Dosage & Protocol
15-30mg daily for maintenance. Up to 50mg daily short-term for immune support. Always take with food to avoid nausea. Do not exceed 40mg/day long-term without medical guidance.
Safety & Interactions
Long-term high-dose zinc (above 40mg/day) can deplete copper -- consider a copper supplement if taking zinc long-term. Do not take on an empty stomach (causes nausea). May interact with certain antibiotics and diuretics. Zinc lozenges can cause temporary taste disturbance.
