YahGarden

Supplements

Zinc

A mineral found in cells throughout the body, needed by the immune system, for making DNA and proteins, for growth, and for taste. Most people in the United States get enough from food.

Traditional use

A nutrient, not a folk remedy. Oysters are very rich in it; meat, fish, poultry, shellfish, and fortified cereals are good sources; beans, nuts, whole grains, eggs, and dairy provide some.

What studies show

  • Limited

    The common cold: some studies suggest zinc lozenges or syrup shorten a cold if started at its onset, but not its severity; ODS says dose, form, and duration still need study.

  • Established

    Age-related macular degeneration: in large studies, older people with AMD at high risk of it advancing who took a daily formula of zinc plus vitamins C and E, copper, and either beta-carotene or lutein and zeaxanthin for five years had a lower risk of advanced AMD. That is a specific formula (AREDS) to ask a doctor about, not a general zinc benefit.

  • Established

    Diarrhea in zinc-deficient children: studies show supplements shorten diarrhea in children in developing countries, and the WHO and UNICEF recommend zinc there; whether it helps children who already get enough, such as most U.S. children, is unclear.

  • Limited

    Type 2 diabetes: people with the disease often have low zinc, and some research shows supplements might lower blood sugar and cholesterol; more research is needed.

Be careful of

Cautions

  • AmountToo much zinc causes nausea, dizziness, headaches, vomiting, and loss of appetite; long-term excess can weaken immune function, lower HDL cholesterol and copper, and cut magnesium absorption. The daily upper limit from all sources is 40 mg for adults, less for children, unless a doctor prescribes more.
  • InteractionZinc and quinolone or tetracycline antibiotics reduce each other's absorption (take the antibiotic 2 hours before or 4 to 6 hours after zinc); keep zinc and penicillamine an hour apart; long-term thiazide diuretics increase zinc loss.
  • NoteUsing far more zinc-containing denture cream than the label allows has caused copper deficiency and nerve damage, with numbness, weakness, and loss of coordination.
  • ConditionVegetarians and vegans, pregnant and breastfeeding women, older breastfed infants, people with digestive disorders or alcohol use disorder, and children with sickle cell disease may fall short.
  • Ask a clinicianTalk with a clinician or pharmacist before using this if you take prescription medicines, are pregnant or breastfeeding, or have a medical condition.

Sources

  1. Zinc - Consumer (opens in a new tab) · NIH ODS · read September 15, 2026

Reviewed September 15, 2026.