What is the recommended zinc dosage?

For zinc supplementation, Andrew Huberman recommends taking dosages within the range of 90 to 100 milligrams per day, but not exceeding 120 milligrams. This amount is suggested mainly to help combat colds, with studies showing a three-fold faster recovery rate from colds when such dosages are used 1.

However, he notes that taking less than 75 milligrams may not be effective for this purpose, and higher doses should be divided or taken with food to avoid gastric distress 2. Always consult a healthcare provider before beginning any supplementation.