Most popular

Zinc

Also called: zinc gluconate, zinc picolinate

A mineral needed for immunity, wound healing, taste and smell.

Why people take it
Colds, immunity, skin and recovery.
What the evidence says
Zinc lozenges started within a day of a cold may shorten it a little. Supplements help children with diarrhoea in low-income settings (as part of ORS treatment).
Be careful
More than 40 mg a day for long periods can cause copper deficiency. Zinc nasal sprays have caused loss of smell. May cause nausea.
In food
Meat, shellfish, dals and beans, nuts and seeds, whole grains.

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Common questions

What is Zinc?

A mineral needed for immunity, wound healing, taste and smell.

Why do people take Zinc?

Colds, immunity, skin and recovery.

Does Zinc work?

Zinc lozenges started within a day of a cold may shorten it a little. Supplements help children with diarrhoea in low-income settings (as part of ORS treatment).

Is Zinc safe?

More than 40 mg a day for long periods can cause copper deficiency. Zinc nasal sprays have caused loss of smell. May cause nausea.

Sources and further reading

NIH Office of Dietary Supplements: zinc

Last reviewed 31 October 2026. Written by Satya Babu.

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For information only, not medical advice. Supplements are not medicines: they are not tested and approved like drugs before they are sold, and they can interact with medicines. Talk to your doctor or pharmacist before you start one, especially if you are pregnant or breastfeeding, take regular medicines, or have kidney, liver or heart disease.