Zinc
Zinc is an essential trace mineral that the body cannot produce or store on its own, making regular dietary or supplemental intake necessary. Found naturally in meat, shellfish, legumes, and seeds, it serves as a cofactor for over 300 enzymatic reactions governing immune defense, protein synthesis, and cellular repair. It is one of the most widely studied micronutrients due to its broad involvement in hormonal, metabolic, and immune processes.
Expert Evidence
14 references from 4 experts
“I take 100 milligrams of zinc with that meal. I do that consistently.”
Andrew Huberman's Longevity Routine (supplements, diet, peptides, and exercise regimen)
9:256 references in 5 episodes from 2021–2024
Huberman personally takes zinc daily and recommends it for testosterone support and immune function. He cites specific dosing thresholds for different goals. No cautions or concerns about zinc supplementation were discussed.
Consumption
Takes 100mg of zinc consistently with a meal as part of his daily supplement stack.
Benefits
Zinc accelerates cold recovery (3x faster at 90mg/day) and may lower blood glucose.
Best Practices
For colds, take at least 100mg — below 75mg is ineffective. For testosterone and DHT support, 120mg twice daily with meals can significantly boost levels via effects on androgen binding protein and spermatogenesis.
“I do the zinc lozenges by Life Extension. I suck on those and I'm probably taking between 80 milligrams to 100 milligrams a day, and that's only during exposure or very subtle onset of viral illness.”
This Is Everything Rhonda Patrick Supplements With
1:533 references in 2 episodes from 2020–2024
Rhonda Patrick takes zinc lozenges (Life Extension brand, 80-100mg/day) specifically during viral exposure or early illness onset, not as a daily supplement. She cites a meta-analysis showing 80-90mg/day of zinc acetate lozenges led to 3x faster cold recovery, and notes doses below 75mg/day are ineffective. No cautions about long-term use or copper depletion are discussed.
“I take a supplement that's got 20 mg of zinc, but if you have a look at the elemental zinc, it's only 8.4 mg. The rest of the zinc I plan to get from my diet. The strategy is called micro-dosing — essentially making sure I'm hitting my recommended daily intake for zinc without mega-dosing.”
Zinc Benefits – Must Get the Dose Right
5:013 references in 1 episode from 2022
Brad Stanfield supplements with 20 mg of zinc (8.4 mg elemental) as a "micro-dosing" strategy to hit his recommended daily intake without mega-dosing, aiming for ~15 mg elemental zinc total from diet and supplements due to his vegetable-heavy diet. He specifically warns that high zinc intake blocks copper absorption and can cause anemia, noting he avoids copper supplementation because his moderate zinc dose doesn't warrant it. Dosing rationale and cautions are well-documented; no specific brand or form is mentioned.
“Up to 25% of endurance athletes have low or insufficient zinc status. It's involved in a lot of things that you would care about like protein synthesis, cell function, glucose regulation, endocrine function, immunity, healing, and so on. So you really want to pay attention to overall zinc status.”
How to Use & Interpret Blood Tests for High Performance | Perform with Dr. Andy Galpin
46:452 references in 2 episodes
Galpin highlights zinc as essential for athletes, noting up to 25% of endurance athletes have low or insufficient zinc status, and emphasizes its roles in protein synthesis, glucose regulation, endocrine function, immunity, and bone health. He frames zinc primarily as a micronutrient to monitor for sufficiency rather than as a performance supplement. No personal use, specific dosing recommendations, or cautions are discussed.
Side Effects
- Nausea on an empty stomach
- Metallic taste
- Copper depletion with chronic high doses
- Headache
- Digestive discomfort
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