Zinc
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Zinc. Cofactor for ~300 enzymes — critical for testosterone, immune function, and DNA synthesis.
How it works. Zinc serves as a catalytic cofactor (e.g. carbonic anhydrase), structural element in zinc-finger transcription factors, and immune signaling regulator.
What the research supports. 3 graded claims. Strongest: Reduces duration of common cold (lozenges within 24h of onset) (moderate).
How much to take. Typical dose: 15–30 mg elemental. With a meal (not on empty stomach).
Side effects and interactions. 3 medication interactions listed. Serious: Copper deficiency / anemia with chronic high-dose use (>40 mg/day).
Stacking. Pairs well with Copper (1–2 mg per 15 mg zinc), Magnesium + Vitamin B6 (ZMA). Avoid combining with Calcium / iron (same dose), Long-term zinc without copper.
Forms. 5 forms. Pick one to open its profile.
Key studies. 10 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Zinc. Anecdotes are not medical advice.
Zinc. Cofactor for ~300 enzymes — critical for testosterone, immune function, and DNA synthesis.
What it is
An essential trace mineral required for catalytic, structural, and regulatory functions across nearly every cell type.
Food sources
Goals
How it works
Zinc serves as a catalytic cofactor (e.g. carbonic anhydrase), structural element in zinc-finger transcription factors, and immune signaling regulator.
Pathways
- Testosterone biosynthesis
- Thymulin activation (immune)
- Zinc-finger transcription
Effects
- +Testosterone synthesis (in deficiency) supports
- +Immune function supports
- ↓Cold duration (lozenges) decreases
- +Wound healing supports
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
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Side effects & interactions
Common side effects
- Nausea on empty stomach
- Metallic taste (lozenges)
Serious
- Copper deficiency / anemia with chronic high-dose use (>40 mg/day)
Medication interactions
Reduces absorption — separate by 2+ hours.
Mutually reduced absorption.
May increase zinc excretion.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- Copper (1–2 mg per 15 mg zinc)Prevents zinc-induced copper deficiency on long-term use.
- Magnesium + Vitamin B6 (ZMA)Classic recovery/sleep stack.
Avoid combining
- Calcium / iron (same dose)Mineral competition for absorption.
- Long-term zinc without copperRisk of copper-deficiency anemia.
Key studies
10 studies cited in total.
Cold duration reduced by ~33% when started within 24 h of symptom onset.
Opens current human and preclinical literature matching Zinc and "Reduces duration of common cold". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Zinc and "Restores testosterone in deficient men". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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