Nature Made Elderberry 400 mg Extract with Vitamin C & Zinc Review
Tier ⓘ
Tier 4 · Rank 16
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 16 within Tier 4 for Hormone Balance for Women; 48 of 54 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only38 human studies · 21 improved
2 of these 38 human studies gave the ingredient by drip, not by mouth.
38 human studies21 improved13 no effect187,637 people studied
Zinc has the strongest support for women's hormone health in this product, mainly for premenstrual syndrome. At the full amount of three servings a day, two 2025 pooled analyses of placebo-controlled trials found zinc reduced total, emotional and physical premenstrual symptoms, including anger, anxiety and insomnia [1][2]. In 142 women, zinc taken in the second half of each cycle cut moderate to severe premenstrual syndrome and improved quality of life [3]. In 60 young women, 30 mg daily for 12 weeks eased physical and psychological symptoms [4]. After menopause, zinc vaginal pessaries, a different form from this capsule, eased dryness and pain [5]. Vitamin C evidence is mixed. In 180 postmenopausal women, 100 mg a day improved memory scores but did not change menopause quality of life [6]. The endometriosis pain benefits came from much higher doses combined with vitamin E [7][8]. Vitamin C did not change sex hormones in 92 women [9] or the estrogen level from birth control pills [10]. Elderberry has no human studies for this goal. Animal and cell studies are never counted.
See all 38 studies →Hide the studies
- A pooled analysis of 19 observational studies found higher dietary antioxidant capacity linked to lower risk of polycystic ovary syndrome, infertility and pregnancy complications, but results were mixed for endometrial cancer and this was not a vitamin C supplement trial.Diet's total antioxidant capacity and women's health: systematic review and meta-analysis.
- Pooling five randomized trials, young women with premenstrual syndrome taking zinc had significantly better physical and emotional symptoms than those on placebo, including less anger, anxiety and insomnia.A systematic review and meta-analysis examining the role of zinc supplementation in ameliorating physical and psychologi…
- Pooling four to five randomized trials, zinc supplements reduced total premenstrual symptom scores, emotional symptoms and physical symptoms in women of reproductive age, though trials were few and varied.Effect of zinc supplementation on premenstrual symptoms: A systematic review and meta-analysis.
- A review of 31 randomized trials of nutrition treatments for premenstrual syndrome in 3,254 women found zinc, vitamin B6 and calcium consistently improved psychological symptoms, though most studies had a high risk of bias.Effect of nutritional interventions on the psychological symptoms of premenstrual syndrome in women of reproductive age:…
- A review of seven randomized trials in women with endometriosis found that vitamin C (typically 1000 mg a day) with vitamin E lowered oxidative stress markers and pelvic pain and period pain, but did not raise pregnancy rates.Therapeutic Effects of Vitamins in Endometriosis Patients: A Systematic Review of Randomized Controlled Trials.
- A review of 11 controlled trials in pre-menopausal women found three controlled studies suggesting zinc helps depressive symptoms, though better trials are needed.Increasing iron and zinc in pre-menopausal women and its effects on mood and cognition: a systematic review.
- A review of 36 randomized trials in women found zinc improved insulin resistance and blood fat balance in polycystic ovary syndrome and seemed to reduce period pain, with little known about endometriosis or after menopause.The Role of Zinc in Selected Female Reproductive System Disorders.
- In 423 postmenopausal women with coronary disease, vitamin C (1000 mg a day) with vitamin E for about 2.8 years gave no heart benefit and suggested possible harm, with more deaths than placebo.Effects of hormone replacement therapy and antioxidant vitamin supplements on coronary atherosclerosis in postmenopausal…
- In 300 women with chloasma (skin darkening), oral vitamins C and E for 3 months worked in 67% of those assessed, less than the 92.6% with acupuncture-based treatment.[Clinical research of chloasma treated with the meridian cosmetology and the impacts on estrogen and progestin].
- In 180 postmenopausal women with mild memory impairment, 100 mg of vitamin C a day for 6 months improved cognitive scores and lowered beta-amyloid, but did not significantly change overall menopause quality of life.A randomized, controlled trial to evaluate the efficacy of pyridoxine and ascorbic acid on cognitive function and qualit…
- In 142 women aged 20-35 with premenstrual syndrome, 50 mg of elemental zinc from zinc sulfate taken in the second half of each cycle for three months cut moderate to severe premenstrual syndrome from 9.5% to 2.6% and improved quality of life, while placebo did not.Effect of zinc sulfate supplementation on premenstrual syndrome and health-related quality of life: Clinical randomized …
- In 92 premenopausal women with chloasma, vitamin C (600 mg a day) with vitamin E for 12 weeks worked in 55.8% and did not change sex hormones, less effective than the acupoint catgut embedding group at 88.6%.[Effect on clinical symptoms and mechanism of chloasma in premenopausal women with liver qi stagnation treated with acup…
- In 78 menopausal women at risk of bone loss, a daily dairy product enriched with vitamin C and other nutrients for 24 weeks kept bone density and improved bone markers compared with the unenriched product.A Dairy Product to Reconstitute Enriched with Bioactive Nutrients Stops Bone Loss in High-Risk Menopausal Women without …
- In 69 female university students with premenstrual syndrome, 220 mg of zinc daily for 24 weeks reduced anger, anxiety, depressed mood, bloating, headaches and other symptoms compared with placebo.The Effect of Zinc Supplementation on the Improvement of Premenstrual Symptoms in Female University Students: a Randomiz…
- In 66 women with benign breast disease, a combination tablet containing vitamin C (60 mg a day in total) with beta-carotene, vitamin E and garlic taken for 6 months eased breast pain and period-related symptoms, helping 75.8% versus about 30% on placebo.[Study of an antioxidant dietary supplement "Karinat" in patients with benign breast disease].
- In 61 postmenopausal women with coronary artery disease, vitamin C and E (1000 mg vitamin C a day) for up to 34 months did not improve blood vessel dilation, and hormone therapy did not either.Hormone therapy and antioxidant vitamins do not improve endothelial vasodilator function in postmenopausal women with es…
- In 60 women with endometriosis, 1000 mg of vitamin C plus 800 IU of vitamin E daily for 8 weeks lowered oxidative stress markers and reduced pelvic pain, painful periods and painful intercourse compared with placebo.The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis: …
- In 60 young women with premenstrual syndrome, 30 mg of zinc gluconate for 12 weeks reduced physical and psychological symptoms and raised antioxidant capacity and a brain growth factor versus placebo, with no change in an inflammation marker.Effect of Zinc Supplementation on Physical and Psychological Symptoms, Biomarkers of Inflammation, Oxidative Stress, and…
- In 60 young women with premenstrual syndrome, 30 mg of zinc a day for 12 weeks improved the physical part of quality of life compared with placebo, but overall quality of life was not significantly different and sleep only marginally improved.Effect of zinc supplementation on quality of life and sleep quality in young women with premenstrual syndrome: a randomi…
- In 55 adolescent girls starting Depo-Provera, 500 mg of vitamin C daily for 6 months did not reduce bleeding days or change weight compared with placebo.Supplementation with vitamin C and/or vitamin B(6) in the prevention of Depo-Provera side effects in adolescents.
- In 51 postmenopausal women, 50 mg of zinc a day for 8 weeks improved vitamin D3 status, and zinc levels were linked to lower leptin.Effectiveness of eight-week zinc supplementation on vitamin D3 status and leptin levels in a population of postmenopausa…
- In 51 postmenopausal women, 50 mg of zinc a day for 8 weeks raised folate and lowered homocysteine compared with placebo, while vitamin B12 changed the same in both groups.Effect of zinc supplementation on circulating concentrations of homocysteine, vitamin B12, and folate in a postmenopausa…
- In 51 postmenopausal women who started with low zinc, 8 weeks of zinc improved zinc status, and higher red blood cell zinc was linked to better antioxidant defenses.Erythrocyte Zn concentration and antioxidant response after supplementation with Zn in a postmenopausal population. A do…
- In a double-blind trial of 50 postmenopausal women, zinc-containing vaginal pessaries used nightly for 14 nights improved vaginal dryness, pain, burning and other genital symptoms more than placebo pessaries.Effect of zinc-containing pessaries on menopausal genitourinary syndrome, a double-blind randomised trial.
- In 48 postmenopausal women with type 2 diabetes, 40 mg of zinc daily for 12 weeks did not significantly change blood sugar, insulin resistance or HbA1c compared with placebo.Zinc transporter gene expression and glycemic control in post-menopausal women with Type 2 diabetes mellitus.
- In 43 postmenopausal women with elevated blood pressure, 22 grams a day of blueberry powder for 12 weeks improved blood vessel function more than placebo; vitamin C was given only as an intravenous test, not as a supplement.Daily blueberry consumption for 12 weeks improves endothelial function in postmenopausal women with above-normal blood p…
- In 37 women using a combined birth control pill, taking 1 gram of vitamin C a day did not raise blood levels of the pill's estrogen (ethinyl estradiol).Absence of an effect of high vitamin C dosage on the systemic availability of ethinyl estradiol in women using a combina…
- In 36 estrogen-deficient postmenopausal women, estradiol plus endurance exercise improved blood vessel function, while an intravenous vitamin C test infusion was used only to measure oxidative stress and was not given as a supplement.Essential role of estrogen for improvements in vascular endothelial function with endurance exercise in postmenopausal w…
- In postmenopausal women in Indonesia and the Philippines, a milk drink fortified with calcium, vitamin D, magnesium and zinc over 4 months improved vitamin D status and lowered parathyroid hormone and bone turnover markers compared with placebo; the effect of zinc alone was not separated out.The effect of a fortified milk drink on vitamin D status and bone turnover in post-menopausal women from South East Asia…
- In 90 postmenopausal women, 3 months of drumstick or amaranth leaf powder raised blood vitamin C and antioxidant enzymes and lowered an oxidative stress marker, but vitamin C was not given on its own.Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidan…
- In 32 postmenopausal women, 15 mg of zinc sulfate daily for 2 weeks did not significantly change serum estrogen or progesterone compared with no treatment.The effect of low dose zinc supplementation to serum estrogen and progesterone levels in post-menopausal women.
- In a pilot study of 37 postmenopausal women with vaginal symptoms, a zinc-containing vaginal gel used daily for 2 weeks improved vaginal health scores and reduced dryness, burning and pain, with few side effects; there was no control group.Zinc-containing Vaginal Moisturizer Gel Improves Postmenopausal Vulvovaginal Symptoms: A Pilot Study.
- In women aged 50 to 69, three retinol peel treatments with vitamin C increased skin surface oil on the face and neck, with no comparison group.Influence of the complex of retinol-vitamin C on skin surface lipids.
- In a large study of over 181,000 US nurses followed for up to 34 years, neither dietary nor supplemental vitamin C was linked to breast cancer risk, including among postmenopausal women and those using hormone therapy.Dietary and Supplemental Vitamin C Intake and Risk of Breast Cancer: Results from the Nurses' Health Studies.
- In a cross-sectional study of 775 white women aged 45 to 64, higher dietary vitamin C was linked to higher bone density at the hip, with a statistically significant link only in women eating at least 500 mg of calcium a day and no clear link at the spine overall.The relation of dietary vitamin C intake to bone mineral density: results from the PEPI study.
- In a small study of 23 postmenopausal women, dietary vitamin C intake did not differ between women with osteoporosis and healthy controls, though age and years since menopause did differ.[Nutrition and osteoporosis: a nutritional analysis of women in postmenopause].
- Women starting oral contraceptives containing 30 or 50 micrograms of estrogen had serum ascorbic acid levels drop by about 30% to 42% within the first few months.Metabolic effects of oral contraceptives containing 30 micrograms and 50 micrograms of oestrogen.
- Postmenopausal women had significantly lower blood vitamin C levels, and lower antioxidant enzyme levels, than premenopausal women aged 30 to 60.Status of trace elements and antioxidants in premenopausal and postmenopausal phase of life: a comparative study.
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Zinc and vitamin C are both main ingredients here, and the panel is broadly positive on them. For zinc, most of the panel recommends or uses it, citing immune function, testosterone and sperm health, wound healing, and gut lining support. The forms mentioned are zinc carnosine for gut and stomach problems, and doses given were 15 mg a day in the morning by one panelist and 30 mg a day for sperm health by another. Vitamin C draws recommendations for collagen, skin, and immune support, and several pair it with collagen, taken about an hour before a workout by one, while another pairs it with zinc for cold season. Cautions came from one panelist who said the best vitamin C dose is unclear and high doses might blunt the benefits of exercise, and from another who stopped using a vitamin C skin serum because of its smell.
See all 10 biohackers →Hide the biohackers
Dr. Eric Berg · Zinc · recommends
- Recommends ensuring sufficient zinc intake because the prostate needs enough zinc for the conversion from testosterone to DHT to be smooth and optimized.
- Mentions that lemon is loaded with vitamin C, and when combined with coffee, vitamin C significantly increases the bioavailability of antioxidants in the coffee.
- Dr. Berg states that Vitamin C helps fight biofilms and is essential for making collagen in gums, teeth, and capillaries.
- Recommends taking zinc carnosine for an ulcer or some type of gastric problem.
- Recommends Vitamin C as a cofactor, especially for collagen.
- Emphasizes the importance of zinc for decreasing viral replication and recommends taking 40 to 60 mg every single day.
- States that high doses of vitamin C, like 2 to 4 grams, can greatly reduce inflammation and support the immune system.
- Notes that birth control pills deplete the body of zinc, which is needed for the brain to make serotonin.
- Added zinc to his creatine product because a deficiency in zinc might make creatine not work as well.
- Mentions that grass-fed liver is loaded with zinc.
- Recommends zinc to enhance testosterone.
- Highly recommends taking at least 50 mg of zinc at the first sign of a cold.
- Highly recommends taking natural food vitamin C, about 500 mg, at the first sign of a cold.
- Recommends black elderberry as a very effective remedy for the first sign of a cold, noting it's a powerful immune modulator that helps regulate an overreacting immune system and decrease the duration and intensity of infection.
Andrew Huberman · Zinc · uses
- Zinc carnosine to support and improve the lining of your gut.
- Notes that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
- Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut, and he was already taking some of these ingredients separately.
- States that AG1 Pro includes zinc carnosine, which he was already taking separately, to support and improve the lining of the gut.
- Personally takes zinc carnosine, which is included in AG1 Pro to support and improve the lining of the gut.
- AG1 Pro has zinc carnosine to support and improve the lining of your gut. Some of these ingredients I personally was already taking separate from the AG1 formula.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of your gut.
- Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
- Takes a multivitamin every day for longevity.
- Recommends AG1, a vitamin, mineral, and probiotic drink, and notes that for a limited time, a subscription comes with additional supplements.
- Takes an extra gram of vitamin C a day for its effects on immunity and potential synergy with collagen.
- Found the Met RX Big 100 Bar to be 'magic' on the trail because it's a hunk of calories with protein and fortified with vitamins and minerals, despite being something they would never eat in normal life.
Ben Greenfield · Zinc · warns
- Ben Greenfield's formulation includes 30 grams of zinc a day, taken for one week before surgery and two weeks after, as it is an important cofactor for wound healing.
- States that vitamin C is extremely important for collagen turnover and cites orthopedic data showing that 500 mg to 1 g of vitamin C can reduce the rate of complex regional pain in total knee replacements and wrist fractures.
- Mentions vitamin C as part of a bare-minimum protocol.
- Emphasizes that zinc sufficiency is crucial for immunity because the thymus-derived peptide thymulin, which trains lymphocytes, requires zinc to be active.
- Notes that while vitamin C has significant value, the optimal dose is a vexed question, and high doses might not always be beneficial, potentially blunting the hormetic effects of exercise.
- Recommends adding zinc into one's stack because it is a co-factor for enzymes involved in testosterone synthesis and sperm maturation, and zinc deficiency is a reproducible cause of low sperm count.
- He mentions zinc as a supplement with real human data behind it for male fertility.
- Zinc may support both testosterone and sperm count.
- Notes that IV vitamin C has been used for decades for cancer patients with almost no standardization and that he receives many questions about its effectiveness and combination with chemo.
- Warns that he was taking so much zinc without realizing it because it was in five different things he was taking, and he couldn't pinpoint the problem.
- Recommends supplementing with zinc if deficient, as multiple trials show significant symptom reduction of tinnitus in zinc-deficient individuals.
- Recommends Vitamin C for skin repair post-tattoo.
- Notes a new study indicating that zinc is a core dietary antioxidant closely associated with a reduced risk of accelerated biological aging.
- Recommends using hormone building blocks like zinc for hormone optimization.
Siim Land · Vitamin C · recommends
- Recommends taking vitamin C with collagen to support joint collagen synthesis.
- States that vitamin C is needed for initiating collagen synthesis and that higher vitamin C intake appears to increase vitamin C content in the skin.
- Lists sauerkraut and fruit as sources of Vitamin C.
- Notes that Vitamin C is one of several supplements with human evidence.
- States that deficiencies in nutrients such as zinc can impair normal immune regulation.
- Notes that researchers found vitamin C alleviates ferro-aging, a process of iron overload and lipid peroxidation that drives aging, and that it directly inhibited ACSL4, a protein driving ferro-aging.
- States that Vitamin C has a central role in aging and longevity, and that in monkeys, oral vitamin C slowed ovarian aging during a 3.3-year study.
- States that vitamin C is one of the most important vitamins for staying healthy and aging well, and that intakes of 200 to 400 mg a day from food or supplements largely saturates plasma and neutrophils in most healthy adults. He also recommends spreading out the vitamin C across the day to avoid oversaturation.
- Mentions vitamin C in comparison to topical melatonin for oxidative defense, stating that melatonin would compete but is not as broadly validated clinically.
- Was found to be vitamin C deficient by True Health and Mayo Clinic tests, and now addresses this by eating one extra kiwi fruit daily.
- States that the biggest evidence for multivitamin is that it improves cognition and enhances episodic memory in elderly people, who tend to have worse diets and are more likely to be deficient.
- Explains that zinc raises testosterone only if zinc status or testosterone levels are low, and can reduce the duration and severity of colds and flu, and lower blood sugar and lipids if zinc status is low.
- States that fixing zinc deficiency can double testosterone if low testosterone is due to zinc deficiency.
- States that zinc has strong evidence for increasing testosterone, but only if one has low zinc status.
Thomas DeLauer · Vitamin C · recommends
- Recommends taking vitamin C along with collagen about an hour before a workout for connective tissue benefits.
- Uses vitamin C as part of their immunity duo, stating it is important for boosting the immune system, especially during cold and flu season.
- Adds zinc to their immunity duo because it helps them absorb vitamin C, considering the two together a fantastic combination for fall and winter.
- Recommends zinc, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Recommends consuming vitamin C to aid in NADPH recycling, which is necessary for glutathione to be reused after neutralizing oxidative stress.
- Mentions that more zinc could be beneficial for testosterone, but it's not working on the axis that most people need help with.
- Takes Purity's liquid liposomal vitamin C for immune support and overall wellness, finding it easy to add to water, juice, or take straight up due to its good taste.
- Compares the Vitamin C content of oranges (53mg) to guava (228mg), noting guava has 4x more.
- Compares zinc content, noting salmon has under 1mg while oysters have 74mg per 100g, a 70x difference.
- Recommends keeping zinc levels topped off because it is a critical cofactor for over 300 enzymes and is important for immune cells, testosterone, and wound healing.
- Recommends 15 mg of supplemental zinc if oysters are not realistic, but emphasizes that food source zinc is better as it comes with natural cofactors like copper and selenium.
- States that collagen synthesis is vitamin C dependent, in the context of glowing skin.
- Recommends Vitamin C for sleep, noting that intake in the range of 125 to 200 mg per day is associated with a lower risk of sleep disorders and sleep apnea, with the benefit plateauing beyond this range.
- Recommends consuming a little bit of vitamin C, such as a couple of berries or kiwi, along with flavanol-rich cocoa to help the delicate flavanols hold up and prevent oxidation in the gut.
Dave Asprey · Vitamin C · recommends
- Recommends taking vitamin C for better skin health.
- States that currently, he is only taking vitamin C and vitamin D.
- Developed a nonnano zinc sunscreen over five years, stating her skin is probably better now than it's ever been.
- Emphasizes the importance of having enough zinc before trying advanced longevity strategies like peptides.
- Suggests that zinc has better safety and protective data than meds for reducing cardio respiratory risk.
- Dave Asprey reflects on how new research clarifies the mechanism behind IV vitamin C's anti-cancer effect, vindicating a decades-old idea that was dismissed for the wrong reasons.
- Notes that plain Vitamin C isn't enough and that most people never think to check for a specific ingredient that makes it work.
- Dave Asprey recommends taking maybe a gram of vitamin C a day in divided doses, noting that plasma levels peak around 250 milligrams twice a day.
- Recommends Qualia Vitamin C Plus, highlighting its combination of seven forms of vitamin C with 250 mg of citrus bioflavonoids, which helps with absorption and use for building collagen and a strong immune system.
- Warns that taking too much vitamin C can raise oxalate levels, emphasizing that everything has risk and reward.
- Recommends Vitamin C as the real biological fix for deep focus issues, explaining how the brain hoards it at levels 100 times higher than blood and how to bypass the blood-brain barrier.
- Advises that if someone has a goal, they should probably do simple things like getting more zinc if it helps their goal before using peptides.
- States that Ensure is like SlimFast but worse, and that its ingredients, including synthetic vitamins, guar gum, maltodextrin, high fructose corn syrup, and seed oils, are disgusting and should not be given to sick or well people.
- Recommends IV Vitamin C, or even oral versions, for helping the body heal and for cells to remain supple and fluid.
Dr. Mark Hyman · Vitamin C · recommends
- Recommends vitamin C as a basic supplement during detoxification to help with inflammation and detoxification.
- Dr. Hyman mentions vitamin C as an advanced therapy for skin repair.
- Mentions topical vitamin C as an antioxidant that can help skin with aging.
- Gave a patient with psoriatic arthritis a little zinc, which contributed to significant improvement in her condition.
- Mentions that what they do when a cold comes on is not just vitamin C.
- Recommends ensuring adequate vitamin C intake on a regular basis for immune support, stating it's important for healthy immune function despite mixed data on its effectiveness for colds.
- Recommends ensuring adequate zinc intake on a regular basis for immune support, noting some data on zinc lozenges for early cold.
- Mentions that vitamin C was the very first vitamin discovered, isolated, and synthesized in 1932, and its deficiency caused scurvy.
- Recommends correcting nutrient deficiencies with zinc.
- Recommends nutrient-dense foods rich in vitamin C, such as guavas and parsley, to reduce inflammation.
- Recommends nutrient-dense foods rich in zinc, such as pumpkin seeds and oysters, to reduce inflammation.
- Used intravenous vitamin C cocktails to help him detoxify and recover from chronic fatigue.
- Used zinc as part of a protocol to rebuild the gut microbiome and heal the gut of a nine-year-old girl with severe behavioral issues.
- Notes that zinc supports immune health, helps wounds heal, and plays a key role in growth and tissue repair, and they measure it.
Dr. Rhonda Patrick · Zinc · recommends
- Notes that not getting enough zinc can affect testosterone, as zinc is very important for testosterone synthesis.
- Recommends men take a 30 milligram zinc supplement for sperm health when preparing for IVF.
- Lutein and zeaxanthin can also be obtained from certain multivitamins.
- Discusses findings from a meta-analysis on zinc supplementation, noting it improved insulin resistance, inflammation, and oxidative stress in people with diabetes or prediabetes, and explains its biological role in the pancreas.
- Recommends nutrients like zinc for men to prioritize sperm mitochondrial health.
- Recommends nutrients like vitamin C for men to prioritize sperm mitochondrial health.
- Dr. Rhonda Patrick's daughter chugs an Emergency fizzy drink in the morning to ensure she gets some vitamin C and micronutrients before school.
- Choosing a multivitamin that includes lutein and zeaxanthin ensures you get meaningful amounts every day.
- Notes that ~35% of Americans are low in vitamin C.
- Recommends increasing vitamin C intake if concerned about skin aging, noting it is an essential cofactor for collagen synthesis.
- Recommends Zinc, stating it is a critical mineral required for testosterone production and that supplementation corrects deficiency-related low testosterone.
- Recommends correcting deficiencies in zinc to directly increase total testosterone by up to 100+ ng/dL.
- Recommends focusing on zinc to optimize testosterone and hormone health generally, noting that it supports luteinizing hormone production, which stimulates testosterone synthesis and conversion to dihydrotestosterone.
- Recommends zinc as one of the most reliable natural supplements for boosting testosterone if one is deficient, noting it's part of the ZMA combination.
Bryan Johnson · Zinc · uses
- Takes 15 mg of Zinc in the morning for longevity.
- Takes 15 mg of Zinc in the morning.
- Takes 15 mg of Zinc in the morning for longevity.
- Uses Vitamin C as an example of how it would be great if people knew that when they took it, it had a measurable amount and wasn't polluted, which is what Brian ensures with his products.
- Applies vitamin C after showering.
- Bryan Johnson's baseline measurements showed low zinc, which was easy to fix by adjusting her protocol and supplements.
- Takes 250 milligrams of Vitamin C.
- Recommends adequate Zinc for hair health, noting it is in the Blueprint stack.
- Recommends Vitamin C for skin health, noting it's good to pair with collagen peptides and is included in the Blueprint stack.
- Bryan Johnson takes Vitamin C daily as part of his Longevity Mix, which is an antioxidant-rich essential vitamin that supports immune function and metabolic energy.
- He uses Vitamin C, typically in a serum, in the morning for skin health.
Peter Attia · Zinc · recommends
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Recommends vitamin C as an important molecule for skin, noting its role as a precursor for collagen synthesis, a powerful antioxidant, and a regulator of complexion for even skin tone.
- Tried a vitamin C serum mixed with ferulic acid but stopped using it because she hated the smell. She notes that topical application of vitamin C far exceeds the levels achievable by ingestion for skin benefits.
- Discusses the AREDS formula, which initially included C and beta-carotene with zinc and copper, and later replaced beta-carotene with lutein and zeaxanthin, showing it could delay or reduce the conversion of mild to severe macular degeneration.
- States that vitamin C deficiency is associated with an elevated risk of cataract, but supplementation to supranormal levels has not been shown to protect against cataract formation.
- Mentions the elimination of scurvy through the work of James Lind and the eventual understanding that it was due to vitamin C, initially thought to be just citrus.
- Explains that for Wilson's syndrome, which can lead to liver failure, the treatment given to children is zinc, which is inexpensive and effective in outcompeting copper to prevent overload.
- Uses a new irrigant called ZinC and Gent because they are very worried about prosthetic infection.
- Discusses the AREDS formula, which includes C, E, beta-carotene, zinc, and copper, and later lutein and zeaxanthin instead of beta-carotene. Studies showed it could delay or reduce the conversion of mild to severe macular degeneration but had no effect on severe disease or preventing it in healthy individuals.
- Notes that while vitamin C deficiency is associated with an elevated risk of cataract, supplementation to supranormal levels has been conclusively shown not to protect against cataract formation.
- Mentions that a survey of doctors showed they recommend Zinc for COVID-19, but notes there is no real evidence behind it.
- Mentions that a survey of doctors showed they recommend Vitamin C for COVID-19, but notes there is no real evidence behind it.
- Expresses skepticism about 'panacea treatments' for cancer, specifically mentioning a 'twenty thousand dollars of vitamin C' treatment, implying it's an example of something he's 'squirrely' about due to cost and unproven claims.
- Asks if vitamin C matters for immune function, suggesting a need for a definitive study.
RAL Summary
Members OnlyTier 4 for Hormone Balance for Women
Zinc has consistent trial support for premenstrual symptoms and vitamin C has mixed results, but no reviews have been counted, so the product cannot rank above emerging.
Take 3 servings a day (3 capsules) to match the dose that worked in the studies.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 13 of the 38 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Endocrine system, Reproductive system, Immune system, Nervous system
Possible side effects: No major side effects reported for this goal, though one long trial of high-dose vitamin C with vitamin E in postmenopausal women with heart disease suggested possible harm.
Supplement Facts
Vitamin C 90 mg · Zinc 11 mg · Elderberry Fruit 4:1 Extract 400 mg
Supplement Facts
Serving Size 1 Capsule
Servings Per Container 60
Amount Per Serving% Daily Value
| Total Carbohydrate | 0 | |
| Vitamin C | 90 mg | |
| Zinc | 11 mg | |
| Sodium | 10 mg | |
| Elderberry (Sambucus nigra) Fruit 4:1 Extract | 400 mg | † |
† Daily Value not established.
Other ingredients: Gelatin, Dicalcium Phosphate, Magnesium Stearate, Silicon Dioxide.
Directions: SUGGESTED USE: Adults, take 1 capsule daily with water and a meal. Store tightly closed, in a cool, dry place, out of reach of children. Do not use if imprinted seal under cap is broken or missing.
Barcode (UPC) 031604043100 · Label source: Naturemade · Report a label change
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Our articles on this subject
- What Supplements and Vitamins Should Not Be Taken TogetherArticle · Sep 7, 2026
- When Is the Best Time to Take Vitamins and Supplements?Article · Jun 15, 2026
Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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