Zinc

All Supplements

Evidence summary

Zinc has strong evidence in this guide. The reference dose is 15-30mg daily, with timing listed as with food. Supplements should support a sound diet and training plan, not replace them.

• Supports immune function
• Important for testosterone production

What Is Zinc?

Zinc is an essential trace mineral involved in over 300 enzymatic reactions in the body. It plays a critical role in immune defence, cell division, wound healing, and protein synthesis. Your body cannot store zinc, so you need a consistent daily intake from food or supplementation.

How It Works

Zinc supports the function of immune cells, acts as a cofactor for enzymes involved in muscle repair, and is necessary for the production of testosterone and growth hormone. For athletes and anyone training regularly, adequate zinc status is important for recovery, performance, and maintaining healthy hormone levels.

What the Research Says

Research consistently shows that zinc deficiency impairs immune function, slows wound healing, and can reduce testosterone levels in men. Studies on athletes have found that intense training can deplete zinc through sweat, making supplementation particularly relevant for those training hard. A daily dose of 15-30mg is well-supported for maintaining optimal levels without risking toxicity.

Who Should Take It

Zinc supplementation is most valuable for people who train intensely, sweat heavily, follow restrictive diets (particularly vegans and vegetarians, as plant-based zinc is less bioavailable), or who have confirmed low zinc status through blood tests. If your diet is rich in meat, shellfish, and dairy, you may already be getting enough.

Who Should Avoid Excessive Doses

Long-term supplementation above 40mg per day can interfere with copper absorption, leading to copper deficiency. If you take zinc long-term, consider a supplement that includes a small amount of copper (1-2mg) to maintain balance. Always take zinc with food to avoid nausea.

Forms of Zinc

Not all zinc supplements are equal. Zinc picolinate and zinc bisglycinate tend to be better absorbed than zinc oxide, which is cheap but poorly bioavailable. Look for chelated forms for the best results.

Vegan?

Zinc supplements are vegan-friendly. However, vegans should pay particular attention to zinc intake — phytates in grains and legumes can reduce absorption. Soaking, sprouting, and fermenting plant foods can help improve zinc bioavailability from diet. Supplementation is a sensible insurance policy for plant-based eaters.

Where to Buy

• Myprotein Zinc & Magnesium — from £7.99
• Bulk Zinc Bisglycinate — from £5.99
• Amazon — Solgar Zinc Picolinate — from £8.99

Zinc: common questions

What is zinc used for?

Zinc is commonly considered for supports immune function, important for testosterone production, aids wound healing, supports protein synthesis. The evidence rating in this guide is strong.

When should I take zinc?

The practical timing used in this guide is with food. Consistency and the total daily dose are often more important than a narrow timing window.

How much zinc should I take?

The reference dosage in this guide is 15-30mg daily. Individual needs vary, so check the product label and speak to a qualified healthcare professional if you have a medical condition, take medication, are pregnant, or are unsure.

Is zinc vegan friendly?

This form of zinc can be vegan friendly, but check the capsule, flavouring, and manufacturing details on the specific product.

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