Zinc · Zinc (picolinate/glycinate)
Essential mineral for immunity and skin; watch out for copper depletion.
Short answer
Zinc (Zinc (picolinate/glycinate)) is a foundational with evidence grade A, meaning it is well-supported by replicated human trials. We track 10 produkter containing Zinc. Typical doses range from 1 to 75.0 mg per portion. The top-ranked product scores 7.4 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $99.00 per månad.
Top Zinc produkter
| Product | Varumärke | Dose | Pris/mo | 3rd-party tested | Poäng |
|---|---|---|---|---|---|
| Basic Nutrients 2/Day | 15.0 mg | $32.00 | Yes | 7.4 | |
| AG1 Pro | 75.0 mg | $99.00 | Yes | 7.2 | |
| Two-Per-Day Multivitamin (capsules/tablets) | 25.0 mg | $24.50 | Yes | 7.1 | |
| MetaQuercetin SuperZ | 25 mg | $20.37 | Yes | 6.8 | |
| AGZ: Nightly Sleep Support | 12 mg | $99.00 | Yes | 6.5 |
Scores are editorial judgments, not a scientific standard. Se how we score.
What it is
A trace mineral you need for immunity, testosterone, skin, and DNA repair. Cold-shortening in the acute phase is proven; chronic supplementation has mixed evidence.
Why people take it
Correcting deficiency improves immune function and skin. Long-term high doses (>50 mg/day) deplete copper, leading to anemia and neuropathy.
Our verdict
10 to 20 mg/day is safe long-term. If you take >30 mg/day, pair with 1 to 2 mg copper.
Structure & class
Divalent cation. Salt forms differ in absorption.
Mechanism & clinical data
Picolinate and glycinate absorb ~40 to 60% vs ~20% for oxide.
Pharmacokinetics
Days.
Dose & forms
What to watch out for
Chronic >50 mg/day causes copper deficiency.
Where this dose comes from
The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.
When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.
Regelverk status
Timeline
Regelverk events, evidence grade changes, and key research milestones for Zinc, most recent first. Every entry links to its primär source.
-
EU Court sharpens the bar for botanical health claimsA Court of Justice of the European Union ruling in april 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
-
EU report identifies 117 supplement substances as potential health risksThe HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
-
Zinc + immune metaanalys 2022 (35 RCTs)Across 35 RCTs (1,995 participants), zinc supplementation significantly reduced inflammatory markers (CRP, TNF-alpha, IL-6) and increased CD4 immune cell levels.
-
Zinc lozenges + common cold 2017 metaanalysAcross 7 RCTs (575 participants) using >75 mg/day elemental zinc, zinc lozenges shortened common cold duration by 33% versus placebo.
-
Zinc + elderly infections RCT 2007 (AJCN)In a 50-person RCT of elderly subjects given 45 mg/day zinc for 12 months, zinc significantly reduced infection incidence and oxidative stress markers versus placebo.
-
EU Health Claims Regulation adoptedRegulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
-
EU introduces the Novel Food RegulationRegulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 maj 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
Landmark studies
-
Zinc + immune metaanalys 2022 (35 RCTs)
Across 35 RCTs (1,995 participants), zinc supplementation significantly reduced inflammatory markers (CRP, TNF-alpha, IL-6) and increased CD4 immune cell levels.
Läs studie → -
Zinc + elderly infections RCT 2007 (AJCN)
In a 50-person RCT of elderly subjects given 45 mg/day zinc for 12 months, zinc significantly reduced infection incidence and oxidative stress markers versus placebo.
Läs studie → -
Zinc lozenges + common cold 2017 metaanalys
Across 7 RCTs (575 participants) using >75 mg/day elemental zinc, zinc lozenges shortened common cold duration by 33% versus placebo.
Läs studie →
Found in these produkter (10)
Alla produkter in our catalog that contain Zinc, ranked by our overall score. Ranking is editorial, never paid.
Buying guides and comparisons
Related ingredients
Se alla in Foundational →Molekyler in the same class, plus the actives most often formulated alongside Zinc in our catalogue.
Frequently asked questions
What is Zinc?
A trace mineral you need for immunity, testosterone, skin, and DNA repair. Cold-shortening in the acute phase is proven; chronic supplementation has mixed evidence.
What dose of Zinc should I take?
The trial dose in published human studies is 15 mg per dag, with a range of 10 to 30 mg per dag. Always consult a qualified clinician before starting any supplement.
Is Zinc safe?
Chronic >50 mg/day causes copper deficiency.
What is the best Zinc supplement?
We track 10 produkter containing Zinc. The top-ranked product scores 7.4 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.
What is the evidence grade for Zinc?
Zinc has evidence grade A, meaning it is well-supported by replicated human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.
Data verification
Bevisning grades are reviewed when new human RCTs are published. Product counts update automatically as new produkter are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.