Loading…
Our read is that taking zinc is well supported for various health benefits, but careful consideration of dosage and co-supplementation is crucial.
Our sources indicate that adequate zinc intake is essential for optimal testosterone levels, immune health, and gut health. It also plays a role in sperm DNA protection and hair growth. However, excessive zinc intake, especially without sufficient copper, can lead to adverse effects.
Andrew Huberman takes digestive enzymes and 100mg of zinc with his first meal. Paul Saladino applies tallow and non-nano zinc sunscreen to his face. Chloroquine diphosphate acts as a zinc ionophore, increasing intracellular zinc levels when combined with zinc.
Andrew Huberman and Rhonda Patrick warn that a zinc intake of 140mg above the tolerable upper intake level is excessive. Paul Saladino reports that John Venus experienced severe muscle cramps as a vegan, not resolved by zinc, magnesium, or electrolytes. Paul Saladino repeatedly cautions that excess zinc intake without sufficient copper can lead to copper deficiency, causing neurological symptoms similar to B12 deficiency, and a significant drop in testosterone levels. Paul Saladino also states that excessive fiber consumption can increase the risk of zinc deficiency, constipation, and negatively impact hormonal balance and nutrient bioavailability. Rhonda Patrick notes that supplemental zinc at doses exceeding 124 milligrams per day can inhibit magnesium and other trace element absorption. Paul Saladino indicates that beans and lentils are not good sources of bioavailable zinc and iron, respectively, and that consuming zinc supplements with foods high in phytic acid, such as almonds, reduces zinc bioavailability. Andrew Huberman warns that taking 15-30mg of zinc on an empty stomach can cause significant nausea. Rhonda Patrick and Paul Saladino mention that phytic acid in foods like oysters, beans, or tortillas abolishes zinc absorption. Andrew Huberman notes that zinc supplementation can deplete copper, and the zinc-copper ratio is a proxy for brain health. Andrew Huberman and Rhonda Patrick state that zinc did not prevent colds but modestly shortened symptoms by two days. Andrew Huberman also notes that high-dose zinc supplementation did not impact gonadotropin-releasing hormone or prolactin, and the effects of high-dose zinc on females have not been systematically explored.
A change in the understanding of optimal zinc-to-copper ratios, or new evidence regarding the long-term effects of specific zinc dosages, would alter this verdict. Additionally, further research systematically exploring the effects of high-dose zinc on females could change the current understanding.
High-dose zinc supplementation (e.g., 80mg/day) for a few days during illness may lessen respiratory illness symptoms and decrease duration of illness.
When supplementing with zinc, a minimum ratio of 40 milligrams of zinc to 1 milligram of copper should be maintained.
Benefits hold across the populations where it's been tested.
Chloroquine diphosphate acts as a zinc ionophore, increasing intracellular zinc levels when combined with zinc.
The Recommended Dietary Allowance for zinc is 11 mg/day for adult males and 9 mg/day for females.
Animal-model results don't translate to the human protocol being recommended.
Animal-model results don't translate to the human protocol being recommended.
The headline effect shrinks once you account for trial quality.
Confounding and publication bias inflate the apparent benefit.
Most of the support comes from short or small studies.