Type
mineral
Dosage Summary
The RDA for zinc is 8-11 mg/day for adults, with best sources including oysters, red meat, organ meats, and shellfish, while therapeutic doses range from 30-50 mg/day, or 75-100 mg/day for illness, but should avoid exceeding 100 mg/day to maintain a proper zinc:copper ratio of 12:1.
Innate Stores
Forms
food, capsule, tablet, liquid
Zinc is a linchpin nutrient and the "gatekeeper of immunity," crucial for T-cell production, the endocrine system, viral defense, and healing. Modern deficiency is widespread due to soil depletion, high-grain diets (phytates bind zinc), stress, and copper overload from modern plumbing and birth control.
Beyond immunity, zinc is vital for testosterone production and libido in men, estrogen balance in women through aromatase inhibition, gut lining integrity, skin repair, neurotransmitter function (dopamine, GABA), retinol metabolism, and heavy metal detoxification.
Key Functions
- Master regulator of immune function and viral defense
- Hormonal optimization (testosterone, estrogen balance)
- Gut barrier and skin integrity maintenance
- Neurotransmitter support and brain fog prevention
- Heavy metal binding and environmental detox
- Wound healing and tissue repair acceleration
Best Food Sources
- Oysters (~5 mg per unit, gold standard)
- Red meat (beef, lamb: ~6 mg per 100g)
- Organ meats (especially liver)
- Shellfish (crab)
- Pumpkin seeds and cashews (lower bioavailability)
While the RDA is 8-11 mg daily, most need 15-30 mg from food for maintenance due to modern stressors. Therapeutic doses range from 30 to 50 mg daily, split into two doses. During illness, short-term doses of 75-100 mg may be beneficial when paired with quercetin, ECGC, or vitamin C.
| Form | Bioavailability | Best For |
|---|---|---|
| Zinc Picolinate | Highest | Primary supplementation choice |
| Zinc Glycinate | High | Alternative to picolinate |
| Zinc Sulfate | Medium-High | Common supplemental form |
Important Notes
- Maintain zinc:copper ratio (12:1)
- Avoid combining with high-fiber meals (phytates)
- Pair with magnesium, vitamin D, and B6
- Pair with ECGC and vitamin C for enhanced absorption, especially if sick
- Consider evening dosing for hormonal benefits
- Watch for deficiency signs: weak immunity, low libido, hair loss, poor eyesight
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.