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Also known as: Zinc Picolinate, Zinc Gluconate, ZMA
Strong evidence for immune function, testosterone support (when deficient), and wound healing. Many athletes are zinc deficient from sweating.
Amount
15-30mg daily
Timing
With a meal to avoid nausea
Notes
Do not exceed 40mg/day long term. Take separately from iron and calcium which compete for absorption.
Track your Zinc intake alongside your macros in FitCommit.
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Essential for T-cell function and immune response
Corrects deficiency-related low T
Supports protein synthesis and cell repair
Zinc + magnesium combo improves sleep quality
Nausea on empty stomach
Always take with food
Copper depletion (long term)
Use zinc/copper combo or limit to 30mg/day
Important. Immune function can dip during aggressive cuts. Zinc helps maintain defenses.
Useful for testosterone support and recovery during hard training.
$0.05-0.15
per day
Excellent value
Available forms include Zinc Picolinate (best absorbed), Zinc Gluconate, ZMA (zinc + magnesium + B6), Zinc Citrate. Picolinate has the best absorption. Gluconate is cheaper and still effective. Avoid zinc oxide (poor absorption).
People taking certain antibiotics (space 2 hours apart). Those already supplementing copper (watch ratio). Zinc should also be avoided by pregnant or nursing women unless specifically recommended by a doctor.
Zinc has an evidence rating of A (Strong Evidence). Strong evidence for immune function, testosterone support (when deficient), and wound healing. Many athletes are zinc deficient from sweating.
The recommended dose is 15-30mg daily. Do not exceed 40mg/day long term. Take separately from iron and calcium which compete for absorption.
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