Zinc

Zinc is an essential mineral involved in immune function, protein synthesis, wound healing, and testosterone production. The immune evidence is the strongest: adequate zinc is critical for immune cell function, and supplementation reduces the duration of common colds (particularly zinc lozenges started within 24 hours of symptom onset). For testosterone, the relationship is real but conditional, zinc supplementation restores levels in deficient men, but has no meaningful effect in men who are already zinc-sufficient. Dietary zinc is found in red meat, shellfish, and legumes. Typical supplementing doses are 15-30mg daily. Long-term intake above 40mg can deplete copper, consider a zinc-copper balance if supplementing consistently.

Also known as: Zinc Picolinate, Zinc Gluconate, Zinc Citrate