Zinc
Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026
TL;DR
Essential trace mineral critical for immune function and cell division
High evidence for reducing the duration of common colds
High evidence for slowing Macular Degeneration (AREDS2)
Must be balanced with copper for long-term use
Very cheap: ~$5-10/month
Best for: Immune support, eye health, skin (acne)
What it is
Zinc is involved in over 1,000 cellular processes and is a key component of the immune system's 'search and destroy' teams. It is a potent anti-viral and anti-inflammatory agent. Zinc Picolinate and Zinc Gluconate are the forms most commonly used in clinical studies.
What the research says
Zinc is a foundational part of the AREDS formula. Evidence. The original AREDS trial showed that 80mg of zinc significantly slowed the progression of advanced AMD. Mechanism. Zinc is highly concentrated in the retina and helps clear 'metabolic waste' (lipofuscin) from the eye tissues. [1]
Several studies show benefit in zinc-deficient tinnitus patients. Less clear in zinc-replete individuals. Cochlear zinc concentrations are among the highest in the body. [2]
Zinc concentrates in cochlear tissue. Deficiency associated with sensorineural hearing loss. Supplementation benefit primarily in deficient populations. [3]
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Zinc on Amazon
Safety
Safe at low doses. Warning: Chronic high doses (50mg+) can cause copper deficiency, leading to anemia and nerve damage. Avoid doses above 40mg daily unless treating a specific short-term condition.
Interactions
- Antibiotics: Significant interaction; separate by 2-4 hours.
- Iron/Calcium: Can compete for absorption.
Dosing
General Support: 10-15 mg daily. For AMD: 25-80 mg (must be paired with 2mg Copper). For Cold: 75-90 mg via lozenges for max 7 days.
Cost
Very affordable. $5-10 per month.
The bottom line
Zinc is an immune essential, but it is easy to over-supplement. Keep daily maintenance doses low and always balance with copper.
References
- Age-Related Eye Disease Study 2 Research Group. Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA. 2013;309(19):2005-2015.
- Person OC, Puga ME, da Silva EM, Torloni MR. Zinc supplementation for tinnitus. Cochrane Database Syst Rev. 2016;11(11):CD009832.
- Shambaugh GE Jr. Zinc and presbycusis. Am J Otol. 1985;6(2):116-117.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.