Zinc is a trace mineral that is essential to numerous biological functions and is naturally found in a variety of foods, including meat, shellfish, legumes, seeds, and nuts. As a micronutrient, it plays a crucial role in supporting the immune system, aiding in wound healing, and facilitating DNA synthesis and cell division. Zinc is also involved in the function of over 300 enzymes, making it vital for countless physiological processes. Research has extensively explored zinc's potential health b

How many studies on Zinc are available?

NutriVouch references 774 human studies on Zinc, all peer-reviewed and indexed on PubMed.

Is Zinc effective for Immune Support?

For Immune Support, Zinc has an effectiveness score of 7/10 — strong evidence supporting clinical use. Based on 14 relevant studies.

Is Zinc effective for Cold & Flu Prevention?

For Cold & Flu Prevention, Zinc has an effectiveness score of 6/10 — moderate evidence — works in some populations. Based on 13 relevant studies.

Is Zinc effective for Wound Healing?

For Wound Healing, Zinc has an effectiveness score of 6/10 — moderate evidence — works in some populations. Based on 11 relevant studies.

Is Zinc effective for Skin Health?

For Skin Health, Zinc has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 14 relevant studies.

Is Zinc effective for Testosterone Support?

For Testosterone Support, Zinc has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 15 relevant studies.

Confidence level

Strong evidence

774 studies

Zinc

Last reviewed: 3/2/2026

Absorption

✦Take on an empty stomach or with a small meal. Avoid taking with iron, calcium, or phytate-rich foods as they reduce absorption.

Daily Dose

⚖

Common dose: 15–30 mg daily in studies

RDA: 11 mg for men, 8 mg for women

Upper limit: 40 mg

Best form: Zinc picolinate and zinc citrate are preferred forms

Timing: Take with food to improve absorption and reduce gastrointestinal upset.

Excess zinc can impair copper absorption. Long-term high doses should be monitored.

Effects

🛡 Immune Support

7.014 studies›

🤒 Cold & Flu Prevention

🔷 Testosterone Support

5.015 studies›

Food Sources

Oysters74mg per 100g
Beef4.8mg per 100g
Pumpkin seeds7.8mg per 100g