Zinc supports immunity, skin, wound healing, hormones and recovery; it's lost in sweat. 10–25 mg a day with food (it can cause nausea on an empty stomach). Not above 40 mg a day long term — it causes copper deficiency and weaker immunity. Take it 2 hours apart from iron and calcium. Without a deficiency zinc won't raise testosterone. Food sources: beef, eggs, legumes, pumpkin seeds.

How to take it

Zinc

Updated: October 25, 2026

Zinc supports immunity, skin, wound healing, hormones and recovery; it's lost in sweat.

10–25 mg a day with food (it can cause nausea on an empty stomach).
Not above 40 mg a day long term — it causes copper deficiency and weaker immunity.
Take it 2 hours apart from iron and calcium.

Without a deficiency zinc won't raise testosterone. Food sources: beef, eggs, legumes, pumpkin seeds.

General sports-nutrition guidance, not medical advice. If you have a condition, are pregnant or take medication, check with your doctor first.