Zinc
Supports zinc status, immune function, and normal hormone function if intake is low.
Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.
What the evidence says
Effective when intake is genuinely low. Limited benefit when already sufficient.
Typical dose & timing
Dose: 10–25 mg daily if supplementing
Timing: With food; away from high-dose calcium/iron if possible.
Role in a stack
Micronutrient coverage.
Redundancy check: Often included in multivitamins. Check for overlap.
Cautions & safety
Do not chronically exceed 40 mg/day. High zinc can interfere with copper status.
Long-term high zinc can deplete copper. Consider pairing with copper.
Best for
low dietary zinc intake
Buying guide
Budget: Plain zinc (gluconate or citrate) at 15–25 mg from a reputable brand. Inexpensive and effective.
Standard: Zinc picolinate or a well-absorbed form with a disclosed elemental dose. Avoid mega-doses.
Premium: Third-party tested zinc, often paired with a little copper to protect long-term copper status.
References
- Zinc status and serum testosterone levels of healthy adults. Nutrition (1996)
Zinc deficiency is associated with reduced testosterone levels and immune function. Supplementation corrects deficiency-related impairments but does not raise levels above normal in replete individuals.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.