Can I take zinc with magnesium?

Yes. At normal doses (15-30mg zinc, 300-400mg mag), absorption competition is minimal. ZMA products combine them fine.

Will zinc boost my testosterone?

Only if you're deficient. It restores levels to normal, doesn't push past your natural ceiling. Good for stressed athletes and vegetarians.

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Zinc: Complete Guide

Essential mineral for immunity, testosterone, and wound healing. 15% of adults are deficient.

Quick Summary

Essential mineral for immunity, testosterone, and wound healing. 15% of adults are deficient. 15-30mg elemental zinc daily. Best form: Picolinate.

Proven Benefits

Forms Available

Use Cases

What is Zinc?

Zinc is an essential trace mineral involved in 300+ enzymes and 1,000+ transcription factors. It's critical for immune function, protein synthesis, wound healing, and DNA synthesis. Your body can't store it, so you need consistent intake.

Who Should Consider Zinc?

Vegetarians and vegans (plant zinc is less bioavailable)
Athletes (lost through sweat)
Elderly adults (absorption decreases with age)
Men concerned about testosterone
Anyone with frequent colds or slow wound healing
People with digestive issues (reduces absorption)

How It Works

Zinc supports immune cell function (T-cells and natural killer cells), acts as a cofactor for enzymes that repair tissue, and regulates testosterone production in men. It also has antioxidant properties and supports the gut lining.

Forms Comparison

Different forms of Zinc have varying absorption rates and best uses. Here's how they compare:

Form	Bioavailability	Best For
Picolinate	20%	Well absorbed. Good all-around choice.
Glycinate/Bisglycinate	25%	Best absorbed. Gentle on stomach. Premium.
Citrate	15%	Decent absorption. Budget friendly.
Gluconate	10%	Common in lozenges. OK for colds, not great otherwise.
Oxide	5%	Avoid. Poorly absorbed. Cheap but worthless.

Our recommendation: Picolinate for most people due to superior absorption and tolerability.

Benefits & Evidence

Zinc has 2 strongly-evidenced benefits and 2 moderately-evidenced benefits.

Immune function

strong evidence

Reduces cold duration by 33% when taken within 24 hours

Testosterone support

moderate evidence

Restores T levels in deficient men. Won't exceed natural ceiling.

Wound healing

strong evidence

Essential cofactor for tissue repair enzymes

Acne reduction

moderate evidence

30mg daily showed comparable effects to antibiotics in trials

Dosing & Timing

Recommended Doses

Standard Dose15-30mg elemental zinc daily

Clinical Dose30-45mg for deficiency or immune support

Maximum Daily40mg daily long-term (higher can deplete copper)

Timing

When to TakeWith food to avoid nausea. Not with calcium or iron (compete for absorption).

With Food?Yes - improves absorption

DurationCan take long-term. Consider cycling 5 days on, 2 off if above 30mg.

Side Effects & Interactions

Possible Side Effects

Nausea on empty stomach. Common
Copper depletion (high doses). With chronic high doses
Metallic taste. Occasional

Interactions to Know

Competes with copper (take copper if using 30mg+ zinc long-term)
Reduces absorption of fluoroquinolone antibiotics
Iron and calcium reduce zinc absorption (take separately)

Frequently Asked Questions

Blood tests exist but aren't super reliable. Symptoms: slow wound healing, frequent colds, low testosterone, poor taste/smell. Vegetarians and athletes should assume mild deficiency.