TargetedFoundationsVegan form available
Zinc
20–30% of older adults are deficient; supplementing gave them fewer infections and better immune responses.
3/5· Multiple human trialsEstimated monthly cost: ≈ 3 €
Dose
10–15 mg daily (picolinate, bisglycinate); for colds 75 mg/day lozenges for up to a week.
Timing
With food (nausea on an empty stomach).
⚠ Cautions
Above 40 mg long-term causes copper deficiency. Keep 2 hours from antibiotics.
What it is
A trace element for hundreds of enzymes and T-cell immunity; phytate-rich plant diets impair its absorption.
What the evidence shows
Nursing-home RCT (n=420): half as much pneumonia in people with normal zinc. For colds, lozenges started within 24 h shortened illness by ~2 days.
Goals
ImmunitySkin, hair
Sources
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.