Dosage Lookup

Zinc

4.2

Strong

consensus

Based on expert consensus data from publicly available videos, not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.

Consensus Protocol

Dosage

General maintenance: 15-30mg elemental zinc daily through diet and/or supplementation
For immune support during illness: Huberman recommends 90-100mg daily (short-term, taken with food)
Hyman recommends zinc as part of a foundational supplement stack alongside a multivitamin
For gut healing: zinc carnosine at 75-150mg daily
For fertility: included in protocols alongside CoQ10, L-carnitine, and omega-3s

Form

Zinc picolinate or zinc bisglycinate for general supplementation (higher bioavailability)
Zinc carnosine specifically for gut healing and acid reflux protocols
Zinc citrate as a cost-effective option
Avoid zinc oxide — poorly absorbed
Pair with quercetin for enhanced intracellular zinc delivery (zinc ionophore effect)

Timing

Take with meals to reduce nausea and improve absorption
Avoid taking at the same time as high-dose iron or calcium supplements, which compete for absorption
If taking high-dose zinc (90-100mg) for colds, limit to 1-2 weeks to avoid copper depletion

Notes

Do not exceed 40mg/day long-term without medical supervision — chronic high-dose zinc depletes copper and can cause copper deficiency anemia
Balance zinc with copper at roughly a 10:1 to 15:1 ratio
High-dose zinc should be short-term only (during acute illness)
Zinc-rich foods include oysters (highest bioavailable source), red meat, pumpkin seeds, and dark chocolate
Plant-based zinc sources (legumes, seeds) contain phytates that reduce absorption — soaking, sprouting, or cooking improves bioavailability

Expert Positions

Andrew Huberman

Recommends for Immune Defense & Fertility

Peter Attia

Essential Micronutrient for Testosterone & Immune Health

Rhonda Patrick

Key Immune Mineral — Zinc Ionophore Mechanism

Bryan Johnson

Obtains Through Nutrient-Dense Diet

Mark Hyman

Foundational Mineral — Addresses Widespread Deficiency

What Each Expert Says

Andrew Huberman

Recommends for Immune Defense & Fertility

Huberman discusses zinc primarily in two contexts: immune defense and fertility. In his cold and flu episode, he recommends 90-100mg zinc daily taken with food to reduce cold duration and potentially prevent infections, pairing it with NAC as part of a supplement-based immune strategy. In his episode with Dr. Roger Seheult, zinc is listed alongside NAC as a supplement that supports the immune system during viral infections. For fertility, Huberman includes zinc in his recommended supplement stack for optimizing sperm quality alongside L-carnitine, CoQ10, and omega-3s.

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