Zinc gluconate
What it is
Zinc gluconate has the bulk of the common-cold-duration RCT evidence (as lozenges, 75+ mg daily during acute illness), where zinc ions released in the oropharynx inhibit rhinovirus replication. As a general oral supplement it is adequately absorbed though slightly less so than chelates. Intranasal zinc gluconate (Zicam-type products) has caused permanent anosmia and should be avoided entirely. Oral gluconate at typical daily doses is safe and well-tolerated.
Dose
15–30 mg elemental/day (maintenance); 75–100 mg/day as lozenges for max 5 days (acute cold)
Time of day & tips
Lozenges must be dissolved in mouth (not swallowed) for rhinovirus effect; avoid intranasal zinc gluconate (anosmia risk); metallic taste is common; limit acute high-dose course to 5 days
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