Zinc
mineral
ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Zinc contributes to the normal function of the immune system. Zinc contributes to normal protein synthesis. Zinc contributes to the maintenance of normal testosterone levels in the blood.
Interactions
Vitamin B6 (PLP) is needed for zinc-binding protein synthesis (metallothionein) and enhances zinc absorption from the intestinal lumen.
Zinc induces metallothionein in enterocytes, which has higher affinity for copper than zinc. This traps dietary copper in the intestinal cells, which are then shed — effectively blocking copper absorption. >40mg zinc/day requires copper monitoring.
Research status
Zinc contributes to normal DNA synthesis. Zinc declines with age.
Top 5 food sources
Expert opinions
Bryan Johnson Blueprint
Johnson includes 15 mg zinc daily in the Blueprint mineral stack, paired with 1 mg copper to maintain the ratio of about 15:1 recommended against long-term deficiency. Zinc contributes to the normal function of the immune system. Zinc contributes to the maintenance of normal testosterone levels in the blood. Taken with breakfast away from calcium and iron to avoid absorption competition. Serum zinc, copper, and ceruloplasmin are measured quarterly to confirm balance and rule out accumulation.
Recommended dose: 15 mg
Source: Blueprint Protocol
NIH
The NIH UL of 40 mg/day for zinc is set on chronic excess causing copper deficiency, ceruloplasmin suppression, and sideroblastic anemia via competitive absorption. RDAs are 11 mg/day for men and 8 mg/day for women. Vegetarians may need up to 50 % more due to phytate-bound non-heme zinc. Mild deficiency is common in older adults and alcohol users. Serum zinc is an imperfect marker. Hair zinc and zinc-dependent enzymes (alkaline phosphatase) provide context.
Recommended dose: 8–11 mg
Source: NIH
Dr. Strunz
Strunz prescribes 15 to 30 mg zinc daily, ideally as picolinate or bisglycinate for superior absorption over sulfate or gluconate. He emphasizes the zinc-to-copper ratio of about 15:1, since long-term zinc without copper drives neurological and hematological problems. Zinc contributes to the normal function of the immune system. Zinc contributes to the maintenance of normal testosterone levels in the blood. Zinc is taken on an empty stomach or in the evening to avoid competition with other minerals, and he cycles down in summer when dietary zinc from meat and seafood is higher.
Recommended dose: 15–30 mg
Source: Dr. Strunz
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
Agreement on importance. Always balance with copper when supplementing.