Two raw oysters on the half shell, wet grey-pearl meat and iridescent shell. ← The FormularyDrive & vitality

Zinc

Also known as Zinc oxide, zinc picolinate, zinc citrate
AEVIDENCE

Essential, well evidenced, and the one mineral it is easiest to overdo.

The honest take
Nobody needs 50 mg. It appears at that dose in male-vitality formulas because a big number reads as a serious product, not because the research asks for it. Worth knowing what else you take.
What it is
An essential trace mineral. Zinc oxide is the cheapest and least well absorbed common form.
How it works
A cofactor in enzymes across the body, including those involved in hormone synthesis.
What it does
Required for hundreds of enzymes, for immune function and for normal reproductive physiology.
Who it's for
Anyone genuinely short of it. Most diets are not.
How to use it
With food. Never alongside a second zinc source.
What to expect
Nothing, if you were already replete. Nausea, if you take it on an empty stomach.
The research
Read the total across everything you take. Zinc hides in multivitamins, immune formulas and male blends.

Read the labelChronic intake above 40 mg a day interferes with copper absorption and can cause copper deficiency — anaemia and neurological effects. Do not stack zinc-containing products.

Evidence grades describe how well an ingredient is studied — A well-supported, C emerging — not a promise of results. Educational, not medical advice. Doses are typical ranges; follow the label on the product.