is zinc supplement safe?

Zinc supplements are generally considered safe, especially when used within the recommended daily allowances. Rhonda Patrick notes that the Recommended Daily Allowance (RDA) for zinc is 11 milligrams per day for adult males and 9 milligrams a day for females. However, certain populations, like vegetarians and people who consume alcohol, might need up to 50% more of the RDA due to reduced zinc bioavailability from plant sources and increased zinc excretion caused by alcohol.

Zinc has been shown to play a significant role in immune function. For instance, zinc supplementation has been linked to reduced prevalence and severity of pneumonia and the common cold in both children and the elderly. Studies indicate that zinc supplements can lower pneumonia symptoms by 30% and reduce cold duration significantly when compared to a placebo 1.