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Zinc

Matters for immunity, recovery and hormones — worth topping up if you're low or a heavy sweater, not for stacking.

EVIDENCE
Moderate
TYPICAL DOSE
Around 8–11 mg daily needs; short-term higher doses for immune support, not indefinitely
TIMING
With food to avoid nausea; separate from calcium and iron.
WHAT IT IS

An essential mineral involved in immune function, tissue repair, and testosterone production. Lost in sweat, so heavy trainers can run low.

WHY (OR WHY NOT)

Fixing a shortfall supports immunity and recovery, and may help maintain normal testosterone in those who were deficient. Taking more once you're replete does nothing for hormones — the 'test booster' angle only holds if you were low.

CAUTIONS
  • !Chronic high doses cause a copper deficiency — don't megadose long-term.
  • !On an empty stomach it commonly causes nausea.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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