Zinc: which form, what each one does, and the dose that worked
Zinc comes in many forms, and what it does depends on the form. Every result below names the form it came from. Pick the form you take to see its own studies, products and what the biohackers say about it. This page is educational, not medical advice.
What it does, by goalMembersThe top 5 of 19 goals
| Goal | What the studies show | Studies | Dose that worked |
|---|---|---|---|
| Improved in studies Gluconate: 3 of 4 improved · Carnosine: 1 of 1 improved · Oxide: 2 studies, no clear result · Acetate: 1 study, no clear result · Picolinate: 1 study, no clear result · Sulfate: 1 study, no clear result | 10 | gluconate 30 mg | |
| Improved in studies Sulfate: 1 of 7 improved, 3 no effect · Acetate: 1 of 2 improved, 1 no effect | 9 | acetate 50 mg | |
| Improved in studies Sulfate: 1 of 2 improved, 1 no effect · Gluconate: 1 of 1 improved | 3 | sulfate 50 mg · gluconate 30 mg | |
| Improved in studies Carnosine: 1 of 1 improved · Citrate: 1 of 1 improved | 2 | carnosine 150 mg · citrate 15 mg | |
| Improved in studies Acetate: 1 of 4 improved, 2 no effect · Gluconate: 3 studies, 1 no effect · Sulfate: 2 studies, 1 no effect · Picolinate: 1 study, no clear result | 10 | acetate 90 mg | |
| Improved in studies Sulfate: 1 of 4 improved, 2 no effect · Oxide: 3, all no effect · Glycinate: 1 study, no clear result | 8 | sulfate 10 mg | |
| Improved in studies Gluconate: 1 of 3 improved · Acetate: 1 study, no clear result | 4 | – | |
| Improved in studies Sulfate: 1 of 2 improved | 2 | sulfate 24 mg | |
| Improved in studies Sulfate: 1 of 1 improved | 1 | sulfate 200 mg | |
| Improved in studies Sulfate: 1 of 1 improved | 1 | – | |
| Too few studies Gluconate: 1 of 4 improved, 1 no effect · Sulfate: 3 studies, no clear result | 7 | gluconate 30 mg | |
| Too few studies Gluconate: 1 of 3 improved, 1 no effect · Sulfate: 4 studies, 1 no effect | 7 | gluconate 100 mg | |
| Too few studies Gluconate: 4, all no effect · Sulfate: 3 studies, no clear result | 7 | – | |
| Too few studies Gluconate: 2 studies, 1 no effect | 2 | – | |
| Too few studies Carnosine: 1 study, no clear result | 1 | – | |
| Too few studies Sulfate: 1 study, no effect | 1 | – | |
| No effect in studies Gluconate: 1 of 5 improved, 2 no effect · Sulfate: 2, both no effect | 7 | gluconate 50 mg | |
| No effect in studies Sulfate: 1 of 3 improved, 1 no effect | 3 | sulfate 50 mg | |
| No effect in studies Sulfate: 1 study, no effect | 1 | – |
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Products – highest ranked firstMembersThe top 3 of 30
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Dose and safetyThe dose that worked and the upper limit
The doses that worked, by form, in the studies taken by mouth: gluconate 30 to 100 mg, citrate 15 mg, sulfate 10 to 200 mg, acetate 50 to 90 mg, carnosine 150 mg a day.
The upper limit for adults is 40 mg of zinc a day, counted as the zinc itself, not the weight of the compound; above it, members see a note and are told they can take less.
Biohacker panelMembersWhich forms of zinc our 10 biohackers name
Questions people askMembersAnswered from the figures on this page
Which form of zinc is best?
Answer for members.
How much zinc a day?
Answer for members.
Can I take zinc with my meds?
Answer for members.
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Educational, not medical advice. Figures come from the human studies on PubMed we have graded; a study counts for a form when it names the form it used. Updated as new studies arrive. How we grade →