Zinc Supplementation

The RDA for zinc is 11mg for adult men and 8mg for adult women. During cold and flu season or when recovering from illness, some people take 15-30mg daily for short periods. Higher doses (50mg+) should only be used under medical supervision and for limited durations to avoid copper deficiency.

Zinc picolinate, zinc citrate, and zinc glycinate are generally well-absorbed forms. Zinc gluconate is commonly used in lozenges for colds. Avoid zinc oxide, which is poorly absorbed. Taking zinc with food can reduce nausea but may slightly decrease absorption.

Yes, research shows that taking zinc lozenges within 24 hours of cold symptoms can reduce duration by about 1-2 days. Zinc appears to prevent cold viruses from replicating and may reduce inflammation in the respiratory tract. The effect is most pronounced when taken at the first sign of symptoms.

Common symptoms include frequent infections, slow wound healing, loss of taste or smell, hair loss, skin problems, and poor growth in children. However, these symptoms can have many causes. Blood testing for zinc levels can help determine if supplementation is needed.