Zinc
Also known as: Zn, Zinc sulfate, Zinc gluconate, Zinc picolinate
Systematic reviews and meta-analyses of human trials show that oral zinc supplementation reduces duration and increases recovery rates in acute and persistent watery diarrhoea in children; lowers inflammatory lesion counts in acne; reduces pain severity in primary dysmenorrhea; and in small trials (20–30 mg/day) improved fasting glucose and 2‑hr OGTT in people with prediabetes. Adverse effects reported include increased vomiting in children receiving zinc for diarrhoea.
Last reviewed: 2026-10-14 · 5 indexed studies
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Overview
Zinc is an essential trace mineral involved in numerous enzymatic and structural roles. Clinical trials and meta-analyses report benefits of oral zinc for paediatric diarrhoea, acne, dysmenorrhea pain and some metabolic markers in prediabetes.
Mechanism & Function
Mechanism of Action
Zinc supports intestinal epithelial integrity and immune function, has anti‑inflammatory and antioxidant effects (including modulation of prostaglandin synthesis and upregulation of SOD1), and is a cofactor for multiple enzymes involved in glucose and lipid metabolism.
Physiological Role
Cofactor for dozens of enzymes, important for immune responses, epithelial barrier maintenance, antioxidant defence and cellular signalling.
Primary Pathways
Performance / Health Relevance
Not primarily an ergogenic aid, but correction of deficiency can support general health, recovery from illness and may improve metabolic markers in prediabetes.
Evidence Review
Compare Zinc Forms
Full comparison2 zinc forms are indexed. Bioavailability, clinical evidence, and best-use cases differ meaningfully between them.
| Form | Evidence |
|---|---|
ZincThis page Different salt forms have variable elemental zinc content; formulations (e.g. gluconate, sulfate, picolinate) affect elemental dose. | 74/100 |
| Zinc Carnosine Effects in trials appear at least partly local to the gut lumen and epithelium; systemic increases in plasma zinc may occur with prolonged use in zinc‑insufficient individuals. | 60/100 |
Practical Use & Dosage
- Minimum Effective Dose
- 20 mg/day (used in several RCTs in adults; paediatric regimens varied across diarrhoea trials)
- Optimal Range
- 20–30 mg/day in adult RCTs for metabolic outcomes; paediatric diarrhoea studies used age-appropriate regimens (varied by trial)
- Upper / Caution Level
- Tolerable Upper Intake Level (adults) 40 mg/day (authoritative guidance such as NIH ODS); higher intakes risk copper deficiency and other adverse effects
- Timing
- Daily oral dosing; duration depends on indication (e.g. several days for acute diarrhoea, weeks–months in trials for metabolic or dysmenorrhea outcomes).
- Best Format
- Oral tablets/caplets or syrups for children
- Bioavailability
- Different salt forms have variable elemental zinc content; formulations (e.g. gluconate, sulfate, picolinate) affect elemental dose.
- Absorption Considerations
- Food can reduce zinc absorption; long-term high doses may induce copper deficiency.
Safety & Interactions
Side Effects
- •Nausea/vomiting (noted especially in children receiving zinc for diarrhoea)
- •Gastrointestinal upset
- •Risk of copper deficiency with chronic high doses
Contraindications
- Known hypersensitivity to zinc preparations
Drug Interactions
- •May reduce absorption of certain antibiotics (tetracyclines, quinolones) if co‑administered
- •High zinc intake can interfere with copper absorption
Who Should Avoid
- •People already exceeding upper intake levels without medical supervision
- •Those with disorders of copper metabolism unless supervised
Monitoring
Monitor for gastrointestinal side effects and consider periodic assessment of copper status with long‑term high‑dose zinc.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Zinc typically used or indicated?
Zinc is most commonly used for: Correction of zinc deficiency, Support for immune and gastrointestinal health, Adjunctive treatment for acne, Management of diarrhoea in children, Support for glycaemic markers in prediabetes, Symptom relief for primary dysmenorrhea. Cofactor for dozens of enzymes, important for immune responses, epithelial barrier maintenance, antioxidant defence and cellular signalling.
How does Zinc work?
Zinc supports intestinal epithelial integrity and immune function, has anti‑inflammatory and antioxidant effects (including modulation of prostaglandin synthesis and upregulation of SOD1), and is a cofactor for multiple enzymes involved in glucose and lipid metabolism.
What is the recommended dose of Zinc?
The optimal range is 20–30 mg/day in adult RCTs for metabolic outcomes; paediatric diarrhoea studies used age-appropriate regimens (varied by trial). with a minimum effective dose of 20 mg/day (used in several RCTs in adults; paediatric regimens varied across diarrhoea trials). Best taken: Daily oral dosing; duration depends on indication (e.g. several days for acute diarrhoea, weeks–months in trials for metabolic or dysmenorrhea outcomes).. Upper / caution level: Tolerable Upper Intake Level (adults) 40 mg/day (authoritative guidance such as NIH ODS); higher intakes risk copper deficiency and other adverse effects.
What are the side effects of Zinc?
Reported side effects include: Nausea/vomiting (noted especially in children receiving zinc for diarrhoea); Gastrointestinal upset; and Risk of copper deficiency with chronic high doses. Monitoring: Monitor for gastrointestinal side effects and consider periodic assessment of copper status with long‑term high‑dose zinc.
Does Zinc interact with medications?
Known or theoretical interactions: May reduce absorption of certain antibiotics (tetracyclines, quinolones) if co‑administered; and High zinc intake can interfere with copper absorption. Always check with a clinician before combining with prescription medication.
Who should avoid Zinc?
Zinc is generally not recommended for: People already exceeding upper intake levels without medical supervision; Those with disorders of copper metabolism unless supervised; and Known hypersensitivity to zinc preparations.
How strong is the evidence for Zinc?
Evidence level: Moderate (overall score 74/100), based on 5 indexed studies on SuppIndex.
Research & References (5)
Serum zinc levels and efficacy of zinc treatment in acne vulgaris: A systematic review and meta-analysis.
Systematic review and meta-analysis found acne patients had lower serum zinc and that zinc treatment significantly reduced inflammatory papule counts compared with controls; no increase in side effect incidence was detected versus comparators.
Zinc supplementation for acute and persistent watery diarrhoea in children: A systematic review and meta-analysis.
WHO‑commissioned systematic review and meta-analysis of 38 RCTs in children <10 years found zinc reduced duration of acute diarrhoea (~13.3 hours) and increased recovery rates; zinc increased vomiting risk overall, with lower vomiting in lower‑dose groups.
Zinc Deficiency and Therapeutic Value of Zinc Supplementation in Pediatric Gastrointestinal Diseases.
Systematic review summarising zinc deficiency and therapeutic use in paediatric GI diseases; supports zinc for acute/persistent diarrhoea and notes susceptibility to deficiency in IBD, celiac disease and with long‑term PPI therapy.
Zinc supplementation in prediabetes mellitus.
Meta-analysis of three controlled trials (total n=265) in people with prediabetes found zinc (20–30 mg/day) reduced fasting blood glucose and 2‑hr OGTT glucose; some trials also reported improvements in HbA1c, CRP and lipid parameters.
Efficacy of Zinc Supplementation in the Management of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis.
Meta-analysis of six RCTs (n=739) found zinc supplementation significantly reduced pain severity in primary dysmenorrhea versus placebo; longer duration (≥8 weeks) and higher doses were associated with greater pain reduction; adverse event rates were not significantly different.
Related Ingredients
Other top-rated ingredients in Minerals.
Magnesium Glycinate
84/100An amino acid chelate of magnesium providing elemental Mg²⁺ bound to two glycine molecules, offering superior bioavailability and minimal gastrointestinal side effects.
Calcium Citrate
75/100Calcium bound to citric acid; ~24% elemental Ca by mass; absorbed across the small intestine via active transport and paracellular diffusion regardless of gastric pH.
Magnesium Citrate
70/100Magnesium ion bound to citric acid; citrate enhances solubility and intestinal absorption while providing mild osmotic laxative effect at higher doses.
Research Overview
Moderate EvidenceCite this ingredient
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Stable URL
https://thesuppindex.com/ingredients/zinc
SuppIndex. (2026). Zinc: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/zinc
Based on 5 indexed studies · Evidence level: Moderate.
Goal Ratings
Stack Compatibility
Commonly combined with other micronutrients; monitor total daily zinc intake from all sources to avoid excess.
Related evidence
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Last reviewed Oct 2026