EssentialStrong evidence
Zinc
Essential trace element, involved in over 300 enzymatic reactions. Critical for immune function, wound healing, DNA synthesis, testosterone production, and skin health. Deficiency is widespread in industrialised countries.
Goals
ImmuneHormonesSkin
Timing
With food
Price tier
Low
Dosage
10–25 mg/day for ongoing use. Bisglycinate or picolinate offer the best bioavailability. Take with a meal to avoid stomach upset.
Considerations
Doses above 40 mg/day chronically cause copper deficiency. Separate from iron and calcium supplements by at least 2 hours. High zinc doses reduce absorption of some antibiotics.
Form
CapsulePowder
Scientific detail
Zinc finger proteinsSuperoxide dismutase (Cu/Zn-SOD)Testosterone synthesisThymulin activation
Genomic instabilityChronic inflammation
Evidence base
Studies on Zinc
My pick
Currently in my stack:
BIOMENTA Zink 50 mg hochdosiert, 365 vegane Tabletten
1 tablet daily (50 mg)
One-year supply at a budget price. Monitor copper status with long-term use.