NSTK · 01.2026Independent supplement reference
NutriStack
Edition 1.0Updated July 13, 2026

Zinc

Mineral ·Exploratory record · not publication-reviewed ·Updated July 13, 2026

Essential trace mineral involved in immune function, wound healing, DNA synthesis, and testosterone production. Second most abundant trace mineral in the body.

Evidence tier
Strong
Indexed sources
22 2006–2024
Interactions
0
Cost / month
$1.50 budget
Read the sources → Compare profiles
Publication status

Exploratory record, not a reviewed medical publication.

See the editorial and medical-review policies for the publication gate.

This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.

In short

What the research says.

A quick, data-only summary. The full evidence, dosing, and sources are below.

Zinc is a mineral most often used for immune support, wound healing, testosterone support (primarily in zinc-deficient individuals). NutriStack rates the overall evidence as strong. A typical adult dose is 15–30 mg daily, commonly taken as zinc picolinate or zinc bisglycinate (best absorption). This profile indexes 22 sources.

What it's good for
  • Immune support7,8
  • Wound healing15,17
  • Testosterone support (primarily in zinc-deficient individuals)14,18
  • Skin health
  • Taste and smell
What to watch for
  • Nausea on empty stomach
  • Copper depletion with chronic use
  • Metallic taste
  • Must balance with copper (1-2mg Cu per 15mg Zn)19,20
  • Certain antibiotics (separate by 2 hours)

The bottom line

Evidence rating strong. Most-documented uses: immune support, wound healing, testosterone support (primarily in zinc-deficient individuals). 22 sources indexed (2006–2024), with 0 interaction records on file.

The science

How it works, mechanistically.

Core mechanism

Structural component of over 300 enzymes and 1,000+ transcription factors. Essential for T-cell development and function, acts as antioxidant via superoxide dismutase (SOD), required for insulin storage and release, and critical for 5-alpha reductase and testosterone metabolism.7

Class
Trace Mineral
Found in food
Oysters, Beef, Pumpkin seeds
Low-status signs
Frequent illness, Slow wound healing
Absorption
Water-soluble; take with food
Dosing

Dosing & protocol.

Common range
15–30 mg daily
Recommended form
Zinc picolinate or zinc bisglycinate (best absorption)

Take with food to prevent nausea; competes with iron and copper for absorption4,19

Cost

What it actually costs.

Real-world pricing across three quality tiers. Assumes Picolinate.

BudgetBest value
$1.50 /mo
$0.05 per dose
Mid
$3.00 /mo
$0.10 per dose
Premium
$6.00 /mo
$0.20 per dose

Assumes 15-30 mg/day. Zinc is cheap in absolute terms, but long-term use should account for copper balance rather than dose alone. Updated 2026-04-02.

From food

The same dose, as food.

How much you'd eat to match a supplemental dose.

15 mg zinc
About 2 medium oysters or about 6 ounces beef plus 0.5 cup pumpkin seeds

Oysters are by far the most efficient food source.

25 mg zinc
About 4 oysters plus a zinc-rich meal

Higher therapeutic zinc doses are much easier to hit with supplements than with food alone.

Safety

Full safety detail.

Side effects

  • Nausea on empty stomach
  • Copper depletion with chronic use
  • Metallic taste

Contraindications

  • Must balance with copper (1-2mg Cu per 15mg Zn)19,20
  • Certain antibiotics (separate by 2 hours)
Sources

Sources, by evidence tier.

Numbered references. Citations throughout the page link here.

Meta-analyses & systematic reviews

12

Randomized controlled trials

1
  • 13Effects of zinc supplementation on immune function in elderly subjects: a randomized controlled trialBarnett JB, Dao MC, Hamer DH et al. · AJCN · 2016

Reviews & position papers

7
  • 14Correlation between serum zinc and testosterone: A systematic reviewPMIDTe L et al. · J Lab Precis Med · 2023

    Systematic review confirms significant correlation between zinc status and testosterone; zinc supplementation benefits those who are deficient but not zinc-replete men

  • 15Zinc Intakes and Health Outcomes: An Umbrella ReviewPMIDTsatsakis A et al. · Nutrients · 2022

    Umbrella review of zinc health outcomes covering immune function, wound healing, and metabolic effects across multiple meta-analyses

  • 16Zinc supplementation for acne vulgaris: a systematic review of the clinical evidenceYee BE, Richards P, Shenefelt PD et al. · J Drugs Dermatol · 2020
  • 17Zinc in Wound Healing ModulationPMIDLin PH et al. · Nutrients · 2018

    Zinc is a cofactor for numerous metalloenzymes required for cell membrane repair, cell proliferation, growth and immune system function in wound healing

  • 18Zinc supplementation and serum testosterone levels in adult males: a systematic reviewPrasad AS, Mantzoros CS, Beck FW et al. · Nutrition · 2016
  • 19The risk of copper deficiency in patients prescribed zinc supplementsPMIDDuncan A et al. · J Clin Pathol · 2015

    9% of patients on high-dose zinc developed unexplained anemia and 7% neurological symptoms typical of copper deficiency

  • 20Zinc requirements and the risks and benefits of zinc supplementationPMIDFosmire GJ · J Am Diet Assoc · 2006

    At 100-300 mg Zn/day, copper deficiency with anemia, neutropenia, and impaired immune function has been reported

Reference material

2
FAQ

Common questions.

Quick answers about Zinc, drawn from the data on this page.

What is Zinc?

Essential trace mineral involved in immune function, wound healing, DNA synthesis, and testosterone production. Second most abundant trace mineral in the body.

What is Zinc used for?

Commonly cited benefits of Zinc include: Immune support; Wound healing; Testosterone support (primarily in zinc-deficient individuals); Skin health; Taste and smell. NutriStack rates the overall evidence as strong.

What is a typical dose of Zinc?

A typical adult dose of Zinc is 15–30 mg daily. The commonly recommended form is Zinc picolinate or zinc bisglycinate (best absorption). These are general ranges, not personalized advice; confirm the right dose with a clinician.

What are the side effects of Zinc?

Reported side effects include nausea on empty stomach, copper depletion with chronic use, metallic taste. This is educational information; check with a healthcare professional before use.

How strong is the evidence for Zinc?

NutriStack rates this as Strong, meaning multiple high-quality meta-analyses or systematic reviews converge on the same finding. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.

Keep exploring

Deep dives & adjacent profiles.

Strong evidenceZinc lozenges shorten the duration of the common coldModerate evidenceZinc supports immune function

This page is educational. Do not start, stop, or change a supplement or medication based on it without checking with a qualified healthcare professional.

Use this with your stack

Zinc in NutriStack.

Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.

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NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.