Zinc
What it is
Essential trace mineral involved in 300+ enzymatic reactions, immune function, wound healing, and male reproductive health. The 2024 WHO-commissioned Ali meta-analysis (38 RCTs, PMID 39641338) confirms zinc shortens diarrhea duration by 13.27 hours in children. The 2025 Robinson nutrition review (PMID 38684926) identifies zinc as one of three nutrients with consistent positive effects on PMS psychological symptoms. The 2025 Cheng nutraceutical NMA (PMID 40314175) shows Zinc + antidepressant therapy has a large effect size (SMD 1.59) in major depression. UL is 40 mg/day adult — chronic high-dose depletes copper.
Dose
Daily supplement: 15–30 mg/day with food. Acute cold: 75–92 mg/day as lozenges for up to 5 days. Do not exceed 40 mg/day long-term.
Time of day & tips
Take with food to avoid nausea. Space 2 hours from copper, iron, and calcium. Long-term use above 25 mg/day requires 1–2 mg copper daily to prevent deficiency.
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