Key takeaways
Jump to a section
Compare zinc food sources, supplement-label amounts and the precautions around higher doses. This guide quotes the authorised EU wording separately from the claims often made in sports marketing.
What the zinc claims cover
The NHS says that good sources of zinc include meat, shellfish, dairy foods such as cheese, bread, and cereal products such as wheatgerm.
The exact EU-authorised wording is shown in the box above.
The NHS says that the amount of zinc you need is about 9.5mg a day for men (aged 19 to 64) and 7mg a day for women, and that you should be able to get all the zinc you need from your daily diet.
Zinc and testosterone
The exact EU-authorised wording for zinc and testosterone is shown in the box above.
No EU-authorised zinc claim says that zinc raises testosterone above its normal range, builds muscle or improves performance.
No EU-authorised claim covers ZMA (the zinc, magnesium and vitamin B6 combination) as a whole.
Zinc intake
The NHS says that you should be able to get all the zinc you need by eating a varied and balanced diet.
Foods that contain zinc
Foods often listed as sources of zinc:
- Oysters
- Red meat and lamb
- Shellfish (crab, prawns, mussels)
- Poultry
- Dairy (cheese, milk)
- Eggs
- Pumpkin and hemp seeds
- Legumes (lentils, chickpeas, kidney beans)
- Wholegrains, nuts and fortified cereals
What about ZMA?
ZMA is a combination supplement containing zinc, magnesium and vitamin B6. Our guide to magnesium for athletes shows the EU-authorised wording for magnesium.
Zinc amounts
The NHS says not to take more than 25mg of zinc supplements a day unless advised to by a doctor.
The NHS says that taking high doses of zinc reduces the amount of copper the body can absorb, and that this can lead to anaemia and weakening of the bones.
Summary
See our guide to the best supplements for muscle gain for what is authorised there. No EU-authorised zinc claim says that zinc raises testosterone above its normal range, builds muscle or improves performance.
For other micronutrients, see vitamin D and vitamin C.
Related: Magnesium for athletes · Vitamin D for athletes · Vitamin C for athletes · Rest & recovery.
Frequently asked questions
Does zinc boost testosterone?
The exact EU-authorised wording is shown in the box on this page. No EU-authorised zinc claim says that zinc raises testosterone above its normal range, builds muscle or improves performance.
How much zinc do athletes need per day?
The NHS says that the amount of zinc you need is about 9.5mg a day for men (aged 19 to 64) and 7mg a day for women, and not to take more than 25mg of zinc supplements a day unless advised to by a doctor.
Is zinc in plant foods as good as zinc in meat?
The NHS says that good sources of zinc include meat, shellfish, dairy foods such as cheese, bread, and cereal products such as wheatgerm.
Does ZMA improve sleep or recovery?
ZMA is a combination supplement containing zinc, magnesium and vitamin B6. No EU-authorised claim covers the combination as a whole.