DosePhi
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Zinc

Minerals

Also known as: Zn

Zinc is an essential trace mineral involved in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. It supports over 300 enzymes and is crucial for testosterone production and thyroid function.

Best Timing

Take with food to reduce nausea. Avoid taking with iron, calcium, or phytate-rich meals.

Absorption

Picolinate and bisglycinate forms are best absorbed. Phytates in grains/legumes inhibit zinc absorption.

Health Goals
🛡️Immunity✨Skin⚖️Hormones💪Muscle
Who Should Take This
AthletesVegans/VegetariansMenElderly (60+)
  • Strengthens immune defense against infections
  • Supports wound healing and tissue repair
  • Required for testosterone and hormone production
  • Supports healthy skin and acne reduction
  • Essential for taste and smell perception
  • Supports thyroid function
  • May shorten cold duration
General health15–30 mg

Daily

Immune support (acute)30–50 mg

Daily for up to 2 weeks

Lozenges within 24h of cold onset

Acne/skin30 mg

Daily

Upper tolerable limit40 mg

Daily

Chronic use above this depletes copper

  • -Zinc Picolinate – highest bioavailability
  • -Zinc Bisglycinate – well absorbed, gentle on stomach
  • -Zinc Citrate – good absorption
  • -Zinc Gluconate – common in lozenges
  • -Zinc Oxide – low absorption, not recommended
Oysters (highest per serving)Red meat and poultryPumpkin seedsChickpeas and lentilsCashews
CopperCaution

Zinc >40mg/day depletes copper. Supplement 1–2 mg copper per 15 mg zinc for long-term use.

IronCaution

Zinc and iron compete for absorption. Take at different times.

Vitamin CSynergy

Combined use enhances immune function during illness.

MagnesiumSynergy

Both support immune and hormonal function. Separate if doses are very high.

QuercetinSynergy

Quercetin acts as a zinc ionophore, helping zinc enter cells for antiviral activity.

Zinc lozenges and the common cold: a meta-analysis

Hemilä H. - Journal of the Royal Society of Medicine (2011)

Zinc lozenges (>75mg/day) reduced cold duration by 42% when started within 24 hours of onset.

The role of zinc in growth and cell proliferation

MacDonald RS. - Journal of Nutrition (2000)

Zinc is essential for cell proliferation, immune cell development, and apoptosis regulation.