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⚠ Chronic zinc >40 mg/day without copper causes copper deficiency: anemia, neutropenia, myeloneuropathy [1].
⚠ Separate from fluoroquinolones, tetracyclines, and penicillamine by 2 hours [1].
🥗 Food first — build your daily 11 mg/ 8 mg
Check the foods you regularly eat — the bar fills toward your daily target.
Oysters (85g)74 mg
Beef chuck (85g)7 mg
Crab (85g)6.5 mg
Pork chop (85g)2.9 mg
Baked beans (½ cup)2.9 mg
Pumpkin seeds (28g)2.2 mg
Yogurt (1 cup)1.7 mg
Cashews (28g)1.6 mg
Check your regular foods above
☑ Risk checker
Vegetarian/vegan diets (phytate inhibits absorption; zinc bioavailability 50% lower from plant-based diets) [1]
Chronic diarrhea or malabsorption (Crohn, celiac, short bowel) [1]
Sickle cell disease (increased urinary zinc loss) [1]
Chronic alcoholism (reduced intake + impaired absorption + increased excretion) [1]
Pregnant and lactating women (increased requirements) [1]
Elderly with poor dietary intake [1]
Chronic kidney disease (dialysis losses) [4]
Acrodermatitis enteropathica (genetic zinc absorption defect) [1]
Select factors
🔬 Lab interpreter
Recommended test
Serum/plasma zinc
Serum/plasma zinc
Reference range / target
70–120 µg/dL (10.7–18.4 µmol/L). <60 µg/dL suggests deficiency. Note: serum zinc decreases with inflammation (acute phase reactant) — interpret cautiously in acute illness [1]
70–120 µg/dL (10.7–18.4 µmol/L). <60 µg/dL suggests deficiency. Note: serum zinc decreases with inflammation (acute phase reactant) — interpret cautiously in acute illness [1]
When to test
Suspected deficiency; chronic diarrhea; growth failure; acrodermatitis; poor wound healing
Full lab monitoring ↓Suspected deficiency; chronic diarrhea; growth failure; acrodermatitis; poor wound healing
⚕ For professionals — confirm ranges against your local laboratory.
Clinical verdict
Zinc lozenges (gluconate or acetate, 75 mg/day total) started within 24 hours of cold onset reduce duration by approximately one-third [2]. Chronic supplementation above 40 mg/day induces copper deficiency — co-prescribe 1–2 mg copper if using high doses long-term [1]. Vegetarians require 50% more dietary zinc due to phytate inhibition [1]. Avoid zinc nasal sprays (permanent anosmia risk).
1 Am I deficient?
South Asia35%
Sub-Saharan Africa30%
Southeast Asia25%
Middle East/North Africa15%
USA (elderly >60)10%
Europe (elderly)8%
USA (general adult)5%
What happens as status declines
Marginal deficiency
Serum zinc low-normal. Impaired taste (hypogeusia), poor appetite, delayed wound healing. Common and underdiagnosed [1].
Moderate deficiency
Growth retardation in children. Immune dysfunction (increased infections). Dermatitis (perioral, acral). Diarrhea. Night blindness [1].
Severe deficiency
Acrodermatitis (bullous-pustular dermatitis of extremities and periorificial areas), alopecia, severe diarrhea, recurrent infections, hypogonadism, mental lethargy. Lethal if untreated in acrodermatitis enteropathica [1].
Toxicity (>150 mg/day)
Acute: nausea, vomiting, diarrhea, metallic taste. Chronic: copper deficiency (zinc induces intestinal metallothionein which sequesters copper), sideroblastic anemia, neutropenia, impaired immune function [2].
Risk factors
• Vegetarian/vegan diets (phytate inhibits absorption; zinc bioavailability 50% lower from plant-based diets) [1]
• Chronic diarrhea or malabsorption (Crohn, celiac, short bowel) [1]
• Sickle cell disease (increased urinary zinc loss) [1]
• Chronic alcoholism (reduced intake + impaired absorption + increased excretion) [1]
• Pregnant and lactating women (increased requirements) [1]
• Elderly with poor dietary intake [1]
• Chronic kidney disease (dialysis losses) [4]
• Acrodermatitis enteropathica (genetic zinc absorption defect) [1]
🧬 How Zinc works ▼
2 How much do I need?
👤 Adults: Specific dosage data under clinical review
👴 Elderly: Specific dosage data under clinical review
🤰 Pregnancy: Specific dosage data under clinical review
👦 Pediatric: Specific dosage data under clinical review
🏃 Athletes: Standard dose
⚖️ Obesity: Standard dose
Fat-soluble compounds may require dose adjustment in obesity.
🩺 Renal: Consult specialist
Dose adjustment may be needed in renal impairment.
🌱 Vegan: Specific dosage data under clinical review
How to take
🍽 Timing: Best absorbed on an empty stomach (1 hour before or 2 hours after meals). Take with food if nausea occurs [2].
💊 With food: Animal protein enhances zinc absorption (cysteine and histidine chelation). Phytate-rich foods (whole grains, legumes) reduce absorption — soaking, sprouting, and fermenting reduce phytate [1].
🚫 Avoid: Do not take simultaneously with iron, calcium, or copper supplements. Do not exceed 40 mg/day without medical supervision — copper depletion risk [2].
3 Which form?
| Form | Bioavailability | Vegan | Cost |
|---|---|---|---|
| ['Zinc picolinate', 'preferred', 'Chelated with picolinic acid. Well-absorbed. Most commonly recommended supplemental form for zinc repletion.'] | Standard | Check label | |
| ['Zinc gluconate', '', 'Widely available and well-tolerated. Common form in lozenges for cold symptom reduction. Moderate bioavailability.'] | Standard | Check label | |
| ['Zinc citrate', '', 'Good bioavailability and taste profile. Increasingly used in combination supplements.'] | Standard | Check label | |
| ['Zinc oxide', '', 'High elemental zinc content (80%) but low bioavailability. Primarily used in topical applications (sunscreen, diaper cream).'] | Standard | Check label |
4 Common questions
How much zinc should I take for a cold? ▼
For cold symptom reduction, start zinc lozenges (containing zinc gluconate or acetate, totaling 75 mg/day) within 24 hours of the first symptoms and continue for 5 days. This protocol reduces cold duration by approximately one-third [2]. Zinc nasal sprays should be avoided as they have been associated with permanent anosmia (loss of smell).
Can zinc supplements cause copper deficiency? ▼
Yes. Zinc and copper compete for absorption via the same intestinal transporter (divalent metal transporter 1). Chronic supplementation above 40 mg/day zinc without concurrent copper (1–2 mg) can deplete copper stores over weeks to months, causing anemia, neutropenia, and neurological symptoms [1]. Many zinc supplements now include copper to prevent this.
Should vegetarians take zinc supplements? ▼
Vegetarians and especially vegans may benefit from zinc supplementation or deliberate dietary planning. Plant-based zinc sources contain phytates that inhibit absorption by 30–50%. The Institute of Medicine recommends vegetarians consume 50% more than the RDA (17 mg/day for men, 12 mg/day for women) [1]. Soaking, sprouting, and fermenting grains and legumes reduces phytate content.
Is it safe to take zinc every day long-term? ▼
Daily zinc supplementation at or below 40 mg is generally safe for long-term use in adults [1]. Above this level, the risk of copper depletion increases significantly. If taking 40 mg or more, include 1–2 mg copper. Periodic serum zinc and copper testing is advisable for long-term users.
5 Clinical evidence
Strong
Common cold duration reduction: zinc lozenges (zinc gluconate or acetate, 75 mg/day total) started within 24 hours of symptom onset reduce cold duration by approximately 33% (from 7 to 4.7 days) based on a meta-analysis of 13 randomized trials [2]. Diarrhea treatment in children: WHO and UNICEF recommend 20 mg/day zinc supplementation for 10–14 days for acute diarrhea in children aged 6 months to 5 years, reducing duration and severity [1]. HIGH
Moderate
Age-related macular degeneration: the AREDS2 formulation (80 mg zinc with antioxidants) slowed progression from intermediate to advanced AMD by 25% over 5 years [1]. Wound healing acceleration in zinc-deficient individuals [1]. Acne reduction: 30–45 mg/day may reduce inflammatory acne lesions comparably to low-dose tetracycline [1]. MODERATE
Insufficient
6 Safety, toxicity & adverse events
Relative
⚠ Concurrent copper supplementation — zinc >40 mg/day induces metallothionein that traps copper, causing copper deficiency
⚠ Concurrent fluoroquinolone or tetracycline antibiotics — zinc chelates (separate by 2+ hours)
⚠ Chronic kidney disease — reduced zinc excretion; monitor levels
🚩 Red flags
● Acrodermatitis pattern (periorificial and acral dermatitis + diarrhea + alopecia) — check zinc urgently [1]
● Unexplained sideroblastic anemia or neutropenia — ask about zinc supplement use and denture cream [2]
● Chronic zinc supplementation >40 mg/day without copper — copper deficiency risk [2]
● Taste disturbance (dysgeusia) developing on ACE inhibitor — check zinc [4]
● Growth failure in child with chronic diarrhea — consider zinc deficiency [1]
7 Interactions
Drug interactions
Fluoroquinolone antibiotics Major
Mechanism: Zinc chelates fluoroquinolones, reducing their absorption by 30–50%. The chelation involves Zn²⁺ binding to the 4-oxo-3-carboxylic acid moiety [2].
Tetracycline antibiotics Major
Mechanism: Zinc chelation reduces tetracycline absorption. Bidirectional: tetracyclines also reduce zinc absorption [2].
Penicillamine Moderate
Mechanism: Penicillamine chelates zinc, reducing levels of both. Take zinc supplements ≥2 hours apart from penicillamine [2].
Thiazide diuretics Minor
Mechanism: Increase urinary zinc excretion by up to 60% [4].
ACE inhibitors Minor
Mechanism: ACE inhibitors contain a sulfhydryl group that chelates zinc; chronic use associated with modest zinc depletion and altered taste [4].
8 Laboratory monitoring
Serum/plasma zinc Primary
Alkaline phosphatase Secondary
Hair zinc Secondary
9 Regulatory
United States (FDA): Dietary supplement (OTC). No specific health claims approved. Upper tolerable intake level: 40 mg/day from supplements and food combined.
European Union (EFSA): Authorized health claims for immune function, DNA synthesis, cognitive function, fertility, bone and skin health, vision, and macronutrient metabolism. Upper limit: 25 mg/day.
World Health Organization: Zinc supplementation for acute diarrhea is a WHO Essential Medicine recommendation for children under 5.
Japan (MHLW): Nutrient with function claims permitted. Tolerable upper intake: 35–45 mg/day depending on age and sex.
10 US supplement products
3,100
on-market products containing Zinc (NIH DSLD)
Brands carrying Zinc (762)
Click a brand to see its Zinc products.
11 Frequently paired with
12 References (2)
[1]National Institutes of Health, Office of Dietary Supplements. Zinc — Fact sheet for health professionals. Updated 2024. ods.od.nih.gov REVIEW Accessed: 2026-05-29
[2]Science M, et al. Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2012;184(10):E551-E561. doi:10.1503/cmaj.111990 META-ANALYSIS Accessed: 2026-05-29
13 Related articles
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14 Cite this page
Vancouver: Pkhakadze G. Zinc — safety profile [Internet]. Tbilisi: PHIG; 2026 [cited 2026 Jun 01]. Available from: https://supplement.ge/ingredients/zinc/
APA 7th: Pkhakadze, G. (2026). Zinc — Safety profile. Public Health Institute of Georgia. https://supplement.ge/ingredients/zinc/
📋 Editorial information
Author: Prof. G. Pkhakadze, MD, MPH, PhD
Institution: Public Health Institute of Georgia (PHIG)
Affiliation: David Tvildiani Medical University (DTMU)
First published: January 2026
Last reviewed: 2026-05-29
Next review: December 2026
References: 2 cited sources
COI: SupplementIndex receives no funding from supplement manufacturers. All content independently authored by PHIG.
Process: Systematic literature review
📄 License & reuse
Published under Creative Commons Attribution 4.0 International (CC BY 4.0). You may share and adapt for any purpose with attribution.
Pkhakadze G. "Zinc — Safety Profile." SupplementIndex, PHIG, 2026. https://supplement.ge/ingredients/zinc/ CC BY 4.0.
GP
Educational and public health purposes. CC BY 4.0. Consult your healthcare provider before starting any supplement. Corrections: info@accreditation.ge. Publisher: PHIG