Supplement
Zinc
Cheap, essential, and easy to overdo.
Zinc is an essential mineral for immune function, wound healing, and hundreds of enzymes. We grade Zinc B on evidence and B+ for worth-it at about $6-10 per month.
Evidence
Worth it
Typical cost: $6-10/month
What it does
Zinc is an essential mineral for immune function, wound healing, and hundreds of enzymes. Deficiency is common in older adults and people with limited diets.
What the research says
Corrects zinc deficiency and supports immune function
Evidence: strong. Deficiency impairs immunity and supplementation corrects it; well established.
May shorten the duration of the common cold
Evidence: moderate. Trials of zinc lozenges show reduced cold duration when started early; results vary by formulation and dose. Needs verification.
DRAFT: deficiency correction and the cold data are the solid core; broader longevity claims are not established.
What the experts say
Every position links to its source. We include skeptics alongside supporters.
Rhonda Patrick
“During times of exposure to viral illness, I supplement with liposomal vitamin C by Pure Encapsulations and zinc lozenges by Life Extension.”
Source Uses zinc lozenges (80-100 mg/day) only during viral-illness exposure or at the earliest signs of illness, not daily, noting the local airway effect.
Bryan Johnson
Source, 2026-03-24 Takes 15 mg of zinc each morning for immune function and hormone production.
Is it worth it?
DRAFT: one of the cheapest interventions with a real evidence base; the caution is dose, not cost.
Typical cost
$6-10/month
Common form, not a brand recommendation
Dosage contextestablished
8 to 11 mg per day is the adult RDA; cold trials used 75 mg+ elemental zinc daily for a few days only. Do not run high doses long-term.
Safety notes
Chronic high doses (around 50 mg per day or more) can cause copper deficiency and immune problems. Short-term lozenges for colds are different from daily high-dose pills. Talk to your doctor about long-term use. This page is information, not medical advice.
Longevity Lab Report
Zinc news, graded when it happens.
New studies, dose debates, and expert shifts on zinc, in one email a week. Free.
Changelog
Last updated 2026-10-15
- 2026-10-15|Seed entry created as DRAFT.
- 2026-10-15|Dosage context added.
- 2026-10-15|Goal tags added for the stack builder.