Zinc

Meet zinc needs with diet; supplement moderately if intake or labs warrant.

Well established1 min read

Get 8-11 mg/day from food; supplement 15-30 mg only if intake is low or labs suggest deficiency.

Do you already get enough?Log your meals. Carve shows what your food already covers.

What is zinc?

Zinc is a mineral important for immunity, hormone production, and recovery. Deficiency can impair performance and healing.

How does it work?

Zinc supports enzyme function, protein synthesis, and immune health. Low zinc can affect testosterone and recovery. Most omnivores meet needs with a varied diet; high-dose supplements are rarely necessary and can disrupt copper balance.

Practical application

Eat meat, shellfish, dairy, nuts, and beans (soak/ferment to improve absorption). If supplementing, keep to 15-30 mg/day and pair with copper if using higher doses longer term. Take with food to avoid nausea. Test levels if concerned.

Food firstMeat/shellfish/dairy/nuts/beans for zinc.
DoseSupplement 15-30 mg only if needed; avoid chronic high dosing.
BalanceWatch copper if using higher zinc long term.

Common mistakes

Taking high-dose zinc daily without deficiency evidence.
Ignoring copper balance, leading to deficiency.
Using zinc to chase hormone boosts instead of fixing diet/sleep.