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🔵 Minerals · Strong evidence

Zinc

The immunity mineral. People take it for:

  • Immune function
  • Testosterone support
  • Wound healing
  • Taste & smell
  • DNA synthesis

Why it works

Zinc is essential for immune function, testosterone production, wound healing, and hundreds of enzymatic processes.

Your Today

Evening

Zinc (preview, not in your stack yet)preview

How to take Zinc

Best time to take

Evening with food

Suggested dose

15–25mg daily. Balance with copper if supplementing long-term.

Side effects and risks

  • Nausea on empty stomach
  • Long-term high doses deplete copper
  • Avoid with calcium

Zinc interactions

  • CautionIron

    Zinc and iron compete for the same intestinal transporter, so taking both on an empty stomach blunts each of them. Separate by two hours, or take one with food.

  • CautionCopper

    Sustained high-dose zinc depletes copper by inducing the protein that binds it in the gut. If you take more than 25mg of zinc a day for months, copper is worth pairing at roughly a 15:1 zinc to copper ratio.

  • Works withQuercetin

    Quercetin acts as a zinc ionophore in cell studies, helping zinc cross into cells. Evidence is moderate (lab work rather than large human trials), but the pairing is sensible.

  • CautionCalcium

    Zinc absorption drops when calcium arrives at the same time. Take zinc away from calcium supplements and calcium-rich meals.

Related supplements

Medical disclaimer: Nothing on Stack Ritual constitutes medical advice. The information provided is for educational purposes only. Always consult your doctor or a qualified healthcare provider before beginning, changing, or stopping any vitamin, supplement, or wellness regimen.