Zinc
A trace mineral that's quietly essential for immune function, wound healing, and hormone production — and it's one of the most commonly under-consumed minerals in modern diets.
Benefits
- +Supports immune function and helps fight infections
- +Plays a role in testosterone and hormone production
- +Important for wound healing and skin health
- +May reduce duration of colds if taken early
- +Supports healthy hair growth
- +Essential for taste and smell function
Dosage & Cost
Zinc picolinate and zinc citrate are better absorbed than zinc oxide. If supplementing long-term at higher doses, consider also taking copper (2 mg/day) to maintain balance. RDA is 8–11 mg.
Side Effects
- !Nausea and stomach upset — especially on an empty stomach
- !Long-term high-dose zinc can deplete copper (important to watch)
- !Metallic taste
- !Possible immune suppression if way overdone
- !Diarrhea at high doses
Food Sources
- • Oysters (one of the richest sources)
- • Beef and red meat
- • Pumpkin seeds
- • Hemp seeds
- • Chickpeas and lentils
- • Dairy products
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.