Key Takeaways
Zinc is a trace mineral our bodies need but can't produce themselves, making regular consumption of zinc through diet or supplementation important.
Men can look to zinc for immune support, cell growth and repair, skin health, and converting food into energy.
Zinc supports enzymes involved in the body's normal hormone production processes.
Recommended doses of zinc are typically higher for men than women. Absorption of zinc can also be limited by other nutrients you consume, such as phytates found in grains and legumes.
Ensuring you eat balanced daily meals that include zinc-rich foods or taking a multivitamin every day is one way to help meet your zinc requirements long term.
Zinc is an essential trace mineral, meaning the body needs it in small amounts but cannot produce it on its own. It has to come from food or supplementation. Zinc supports hundreds of enzymatic reactions throughout the body, contributing to protein synthesis, wound-related cellular processes, DNA formation, and cell division. It's found naturally in foods like oysters, red meat, poultry, beans, and nuts, though absorption can vary depending on diet composition and individual factors.
Because zinc turns over daily and isn't stored extensively in the body, consistent intake matters. The zinc dosage for men is a minimum of 11 mg per day, whether that's through food or supplements. (Men generally require somewhat more zinc than women due to differences in body composition and reproductive physiology.)
Zinc contributes to several areas of men's health that go beyond a single system:
One of the best-documented roles of zinc is in immune support. Zinc is involved in the development and function of immune cells, and it plays a structural role in numerous immune-related proteins.3
Many people associate zinc with immune health because of its involvement in these normal physiological processes, as it's a nutrient the immune system relies on to function as intended.
Adequate zinc intake through diet or supplementation supports the immune system's everyday function. This is one reason zinc is frequently included in daily nutrition routines alongside other immune-supportive nutrients like vitamin C and selenium. Getting adequate zinc is one way to support the immune system's everyday function.
Zinc and testosterone levels are linked because zinc is involved in the enzymatic processes related to normal hormone production, including testosterone.4
As with any nutritional questions specific to your health, consult with your healthcare provider.
There are a few practical ways to help make sure you're covering your zinc needs:
AG1 Next Gen includes zinc citrate as one of the 75+ vitamins, minerals, and whole-food-sourced ingredients formulated into a single daily scoop, offering a straightforward way to help cover zinc and other foundational nutrients as part of a balanced diet. You can find more detail on how this ingredient is sourced and studied on the .For a look at how zinc's role differs across sexes, including hormonal and reproductive considerations that are more specific to women's physiology, see zinc benefits for women.
Zinc benefits for men extend across immune support, cellular function, and the normal enzymatic reactions the body relies on every day. Whether you're getting it through zinc-rich foods or looking for a simple way to help fill nutritional gaps, consistency is what matters most.
AG1 Next Gen provides 20 mg of zinc as zinc citrate, alongside 75+ vitamins, minerals, and whole-food-sourced ingredients to support whole-body health. AG1 Pro delivers the same 20 mg of zinc, with part of it as a 75 mg zinc carnosine complex, a chelated form that supports gut barrier integrity.*