Zinc
One of the most important minerals for immune function, testosterone and recovery — and one of the most commonly deficient in people who train regularly or eat little red meat.
What is Zinc?
Zinc is an essential trace mineral involved in over 300 enzymatic reactions in the body. Unlike some minerals, your body doesn't store zinc — you need a consistent daily intake from food or supplementation to maintain adequate levels.
Athletes, vegetarians, and people under chronic stress are particularly at risk of deficiency. Intense exercise increases zinc loss through sweat, and plant-based diets contain phytates that bind zinc and reduce absorption significantly.
What the Research Shows
- Significantly reduces duration and severity of common colds when taken within 24 hours of onset
- Supports testosterone production — deficiency directly lowers testosterone levels
- Essential for wound healing and skin repair
- Supports healthy sperm production and male fertility
- Regulates immune cell production and function
- Supports thyroid hormone metabolism
- Plays a role in mood regulation and cognitive function
Is Zinc Right for You?
- Train intensely and sweat a lot
- Eat little or no red meat or shellfish
- Get sick frequently or recover slowly
- Want to support testosterone naturally
- Have poor wound healing or skin issues
- Are vegetarian or vegan
- Already eat lots of red meat and shellfish daily
- Take doses above 25mg — watch copper levels
- Are pregnant — stay within recommended amounts
How to Take Zinc
High-dose zinc (above 40mg daily) depletes copper over time. Copper deficiency can cause anaemia, nerve damage and immune problems — ironically the same issues zinc is supposed to help with. If you take above 25mg daily, add 1–2mg copper.
Zinc Picolinate vs Everything Else
Zinc Picolinate — bound to picolinic acid, excellent absorption, well tolerated. The gold standard for supplementation.
Zinc Bisglycinate — bound to glycine, very gentle on the stomach, good absorption. Best option if zinc causes you nausea.
Zinc Gluconate — lower bioavailability than picolinate but widely used in cold lozenges with good evidence.
Zinc Oxide — cheapest form, lowest absorption (~10%). Common in cheap multivitamins. Avoid for standalone supplementation.
Zinc Sulfate — highly bioavailable but commonly causes stomach upset. Not ideal for daily use.
What NOT to Take With Zinc
Iron — zinc and iron compete directly for absorption. Taking together significantly reduces the uptake of both. Space them by at least 2 hours.
Copper — long-term zinc supplementation depletes copper. If taking zinc above 25mg daily, add 1–2mg copper. The ideal zinc to copper ratio is roughly 10:1.
Magnesium — compete for the same absorption pathways. Separate by at least 1–2 hours.
Calcium — high-dose calcium reduces zinc absorption. Take separately.
Antibiotics (quinolones and tetracyclines) — zinc binds to these antibiotics and reduces their effectiveness. Take zinc at least 2 hours before or 4–6 hours after antibiotics.