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15 to 30 mg of zinc a day is the right dose for maintenance.
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By Arun AgrahriLast reviewed
Short answer
15-30mg daily for maintenance. During illness, Andrew Huberman recommends 90-100mg (short-term only, 1-2 weeks). Chronic doses above 40mg/day deplete copper. Mark Hyman puts about 40% of Americans as zinc deficient.
Zinc supplements are worth taking.
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15 to 30 mg of zinc a day is the right dose for maintenance.
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15 to 30 mg of zinc a day is the dose for maintenance, though the right amount depends on context. For short-term immune support during illness, Andrew Huberman recommends 90-100mg daily with food, limited to 1-2 weeks.
Chronic high-dose zinc above 40mg/day depletes copper. Rhonda Patrick warns that excess zinc also blocks magnesium absorption, so keep an eye on both minerals if you take zinc for long.
Mark Hyman recommends zinc carnosine for gut healing, as part of his 5R protocol. Patrick explains that quercetin is a zinc ionophore, a molecule that carries zinc into the cell, so pairing the two can improve delivery.
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