Zinc

What it is

Zinc is an essential trace mineral required for immune function, protein synthesis, wound healing, and the activity of hundreds of enzymes. The body has no dedicated storage system, so a steady intake is needed, and supplements are used to correct deficiency and support immunity.

Benefits

Adequate zinc supports immune defense, and supplemental zinc lozenges may shorten the duration of the common cold when started early. The adult RDA is 8-11 mg; supplemental doses up to the 40 mg/day upper limit are used short-term, with deficiency repletion being the clearest indication.

When to take it

Taken with food to reduce nausea, though food can slightly lower absorption; for cold symptoms, lozenges are most effective when started within 24 hours of onset.

Side effects

Doses above 40 mg/day can cause nausea and, with chronic use, copper deficiency and impaired immunity; lozenges may cause a metallic taste or nausea. The 40 mg/day adult upper limit applies to long-term supplemental intake.

Sources

• NIH ODS Zinc Fact Sheet for Health Professionals

Products containing Zinc

No products in our database contain this ingredient yet.