Zinc
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An essential mineral involved in immune function, wound healing, and many of the body’s enzymes.
Why it’s used
Taken to add to dietary zinc, and sometimes to shorten a cold.
What the evidence is for
correcting zinc deficiency.
What the evidence says
Supplementation corrects zinc deficiency, which is clearest where dietary intake is low. For the common cold, a 2024 Cochrane review found zinc may shorten symptoms by about two days once a cold has started, with mixed effects on severity — a weaker, less settled claim than deficiency correction.
Dose studied
8–40 mg — adult RDA (8–11 mg/day) up to the tolerable upper intake level (40 mg/day), per NIH ODS.
Context
The adult RDA is 8 mg (women) to 11 mg (men); the tolerable upper intake level is 40 mg/day. Sustained high doses can interfere with copper absorption.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.