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Foundational

Zinc · Zinc (picolinate/glycinate)

Essential mineral for immunity and skin; watch out for copper depletion.

A
Evidence grade
Replicated human RCTs with hard endpoints

Short answer

10 to 20 mg/day is safe long-term. If you take >30 mg/day, pair with 1 to 2 mg copper.

Product and dose overview

Zinc (Zinc (picolinate/glycinate)) is a foundational with evidence grade A, meaning it is well-supported by replicated human trials. We track 10 products containing Zinc. Typical doses range from 1 to 75 mg per serving. The top-ranked product scores 7.9 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $99.00 per month.

Evidence grade: A Products in database: 10 Category: Foundational

Top Zinc products

ProductBrandDosePrice/mo3rd-party testedScore
Basic Nutrients 2/DayThorne HealthTech15 mg$32.00Yes7.9
Two-Per-Day Multivitamin (capsules/tablets)Life Extension25 mg$24.50Yes7.7
MetaQuercetin SuperZRevgenetics25 mg$20.37Yes7.6
AG1 ProAG1 (Athletic Greens)75 mg$99.00Yes7.3
Advanced NutrientsThorne HealthTech7.5 mg$72.00Yes6.8

Scores are editorial judgments, not a scientific standard. See how we score.

What it is

A trace mineral you need for immunity, testosterone, skin, and DNA repair. Cold-shortening in the acute phase is proven; chronic supplementation has mixed evidence.

Why people take it

Correcting deficiency improves immune function and skin. Long-term high doses (>50 mg/day) deplete copper, leading to anemia and neuropathy.

Our verdict

10 to 20 mg/day is safe long-term. If you take >30 mg/day, pair with 1 to 2 mg copper.

Structure & class

Divalent cation. Salt forms differ in absorption.

Mechanism & clinical data

Picolinate and glycinate absorb ~40 to 60% vs ~20% for oxide.

Pharmacokinetics

Days.

Dose & forms

Trial dose
15 mg
/ day
Range in trials
10 to 30 mg
/ day
Common forms
Picolinate, Glycinate, Bisglycinate, Oxide (avoid)

What to watch out for

Chronic >50 mg/day causes copper deficiency.

Where this dose comes from

The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.

When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.

Regulatory status

EUFood supplement
USDietary supplement
UKFood supplement
CANHP

Timeline

Regulatory events, evidence grade changes, and key research milestones for Zinc, most recent first. Studies link to the paper; regulatory entries name and link the responsible authority.

  • 2025-04 Regulatory single source
    EU Court sharpens the bar for botanical health claims
    A Court of Justice of the European Union ruling in April 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
  • 2024-06 Regulatory confirmed
    EU report identifies 117 supplement substances as potential health risks
    The HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
    Source →
  • 2022 Research milestone
    Zinc + immune meta-analysis 2022 (35 RCTs)
    Across 35 RCTs (1,995 participants), zinc supplementation significantly reduced inflammatory markers (CRP, TNF-alpha, IL-6) and increased CD4 immune cell levels.
    Source →
  • 2017 Research milestone
    Zinc lozenges + common cold 2017 meta-analysis
    Across 7 RCTs (575 participants) using >75 mg/day elemental zinc, zinc lozenges shortened common cold duration by 33% versus placebo.
    Source →
  • 2007 Research milestone
    Zinc + elderly infections RCT 2007 (AJCN)
    In a 50-person RCT of elderly subjects given 45 mg/day zinc for 12 months, zinc significantly reduced infection incidence and oxidative stress markers versus placebo.
    Source →
  • 2006-12 Regulatory confirmed
    EU Health Claims Regulation adopted
    Regulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
    Source →
  • 1997 Regulatory confirmed
    EU introduces the Novel Food Regulation
    Regulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 May 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
    Source →

Landmark studies

Found in these products (10)

All products in our catalog that contain Zinc, ranked by our overall score. Ranking is editorial, never paid.

Thorne HealthTech
Basic Nutrients 2/Day
Multi/greens
Ingredients listed
5 ingredients listedlargest listed: Magnesium 20 mg
Price per serving
$1.07$32.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.9/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.07
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.thorne.com
Multi/greens
Ingredients listed
5 ingredients listedlargest listed: Vitamin C 470 mg
Price per serving
$0.41$24.50 · 60 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$0.43
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.lifeextension.com
Revgenetics
MetaQuercetin SuperZ
Senolytic
Active per serving
Quercetin 250 mg+ Zinc 25 mg
Price per serving
$0.68$20.37 · 30 servings
Testing
3rd-party listed · no public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.6/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.36
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.revgenetics.com
AG1 (Athletic Greens)
AG1 Pro
Multi/greens
Ingredients listed
3 ingredients listedlargest listed: Creatine 5 g
Price per serving
$3.30$99.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 7.3/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$3.30
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with drinkag1.com
Thorne HealthTech
Advanced Nutrients
Multi/greens
Ingredients listed
10 ingredients listedlargest listed: Vitamin C 425 mg
Price per serving
$2.40$72.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Multi-ingredient bundle

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.8/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$2.82
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.thorne.com
AG1 (Athletic Greens)
AGZ: Nightly Sleep Support
Adaptogen
Ingredients listed
8 ingredients listedlargest listed: Glycine 2,000 mg
Price per serving
$3.30$99.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.7/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$3.96
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with drinkag1.com
Tru Niagen (ChromaDex)
Tru Niagen Immune
Vitamin
Ingredients listed
4 ingredients listedlargest listed: Vitamin C 180 mg
Price per serving
$1.37$41.00 · 30 servings
Testing
None listed

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.6/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$2.73
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.truniagen.com
Longevity Labs
spermidineLIFE Ultra+
Autophagy
Active per serving
Spermidine 3 mg+ Zinc 1.65 mg
Price per serving
$2.67$80.10 · 30 servings
Testing
3rd-party listed · no public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.2/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.07
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with spermidinelife.us
Autophagy
Active per serving
Spermidine 2 mg+ Zinc 1 mg
Price per serving
$2.32$69.49 · 30 servings
Testing
3rd-party listed · no public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 6.2/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

100%
of trial dose
$1.39
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.fromaustria.com
Elysium Health
Format
Antioxidant
Ingredients listed
3 ingredients listedlargest listed: Vitamin C 90 mg
Price per serving
$2.00$60.00 · 30 servings
Testing
3rd-party listed · no public lab certificate

Elemental vs compound: check label

Status as recorded in the catalog from brand materials; not independently verified by NO1GEVITY.

Score & research context 5.9/10

Editorial score, not proof that this product works. Research-dose calculations are not dosing advice.

45%
of trial dose
$11.11
per research-dose day, not label serving
0Trial dose2×
Catalog price · Confirm current price with www.elysiumhealth.com
Editorial guides

Buying guides and comparisons

Neighbouring molecules

Related ingredients

See all in Foundational →

Molecules in the same class, plus the actives most often formulated alongside Zinc in our catalogue.

Omega-3 (EPA/DHA)Asame categoryVitamin D3Asame categoryVitamin K2Bsame categoryMagnesiumAsame categoryVitamin B12Asame categoryFolate (5-MTHF)Bsame categorySeleniumAsame categoryVitamin CAsame category
Product shelves
See all in Multi/greens (4)See all in Autophagy (2)See all in Senolytic (1)See all in Adaptogen (1)See all in Vitamin (1)See all in Antioxidant (1)

See Zinc in context: the mechanism it acts through, the biomarker it moves, the products that dose it, and the trials that tested it.

View Zinc on the Longevity Map →

Frequently asked questions

What is Zinc?

A trace mineral you need for immunity, testosterone, skin, and DNA repair. Cold-shortening in the acute phase is proven; chronic supplementation has mixed evidence.

What dose of Zinc should I take?

The trial dose in published human studies is 15 mg per day, with a range of 10 to 30 mg per day. Always consult a qualified clinician before starting any supplement.

Is Zinc safe?

Chronic >50 mg/day causes copper deficiency.

What is the best Zinc supplement?

We track 10 products containing Zinc. The top-ranked product scores 7.9 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.

What is the evidence grade for Zinc?

Zinc has evidence grade A, meaning it is well-supported by replicated human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.

Independently checked

Data verification

Evidence grade
A
Replicated human RCTs with hard endpoints
Research dose
15 mg
Products tracked
10
Updated continuously
Safety signal
Chronic >50 mg/day causes copper deficiency.

Evidence grades are reviewed when new human RCTs are published. Product counts update automatically as new products are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.