How much zinc to supplement

For zinc supplementation, Andrew Huberman recommends a dosage of 90 to 100 mg per day, not exceeding 120 mg. This dosage has shown promising results, particularly in accelerating recovery from colds, with participants in studies taking around 90 mg of zinc acetate experiencing three times faster recovery rates compared to those not supplementing with zinc.

However, he advises caution for specific groups:

• Older adults (over 65 years): May benefit most from zinc.
• Children (under 15 years): Should avoid excessive zinc.
• Pregnant women: Should consult with a healthcare provider before supplementation.

Always consult a physician before starting any supplementation regimen to tailor to individual health needs and considerations 1.