Safe Dosage and Cycling of Zinc, Copper, and Magnesium Supplements
Explore safe dosage guidelines for supplementing with zinc, copper, and magnesium for testosterone and prolactin management. Discover effective forms, potential interactions, and recommendations for cycling these minerals responsibly to maintain balance and avoid deficiencies.
What's the vitamin copper+zinc+,magnesium daily safe dosage/chart to take together?
I've read quite a lot but everyone has different ideas on what the ideal safe dosage is for daily consumption for months, Some people recommend 11 zinc and 1 copper to be taken together daily for 60 days and then take a 10 day break and start over again,
But what about magnesium as well? should i even take magnesium i dont really have a deficiency in it, but i want to maximize my testosterone and lower my prolactin in general, that's why i'm here regarding
What the safe ratio to take for how long and how long should the break.
And what the best form/type of copper/zinc/magnesium to take is for testosterone?When considering the safe dosage of vitamins and minerals like copper, zinc, and magnesium, especially for specific health goals like optimizing testosterone and reducing prolactin, it's important to follow guidelines and be aware of interactions and tolerable upper intake levels.
Dosage Recommendations
Zinc
- Recommended Daily Allowance (RDA): For men, the RDA for zinc is 11 mg, and for women, it is 8 mg.
- Upper Limit (UL): The upper limit for zinc for adults is 40 mg per day1. Exceeding this amount regularly can interfere with the absorption of copper and magnesium.
Copper
- Recommended Daily Allowance (RDA): For adults, the RDA is 900 mcg (0.9 mg).
- Upper Limit (UL): The upper limit for copper is 10,000 mcg (10 mg) per day2. Excessive zinc intake can inhibit copper absorption, potentially leading to deficiency.
Magnesium
- Recommended Daily Allowance (RDA): For adult men, 400-420 mg per day, and for women, 310-320 mg per day.
- Upper Limit (UL): Very high doses of magnesium can lead to digestive issues and other problems. The UL from supplements is 350 mg/day3.
Taking Them Together
For an effective and safe supplementation routine, consider the following:
- Balance Zinc and Copper: Since high doses of zinc can inhibit copper absorption, it's essential to maintain a balanced ratio. Many experts recommend a zinc-to-copper ratio of 10:1 when supplementing to prevent imbalances.
- Magnesium Interaction: Very high doses of zinc can affect magnesium absorption. If you decide to include magnesium, ensure that total dietary intake (including from food and supplements) stays within recommended levels.
Forms for Testosterone Support
- Zinc: Zinc picolinate and zinc citrate are commonly recommended for bioavailability.
- Copper: Copper gluconate or copper bisglycinate might be better absorbed.
- Magnesium: Magnesium glycinate or magnesium citrate are often recommended for better absorption and are less likely to cause digestive disturbances.
Usage Cycle
- Cycle Length and Breaks: There aren't specific scientific guidelines for cycling these supplements solely to affect testosterone and prolactin. If you're following cycles (e.g., 60 days on, 10 days off), this should ideally be under the guidance of a healthcare provider, particularly if using doses near the upper limits.
Consulting with a healthcare provider before starting any supplement regimen is crucial, especially to manage doses effectively and monitor any potential interactions with medications or existing health conditions.
Footnotes
To support testosterone? to the higher end? so how much do u suggest i take zinc wise? if i want to work on increasing my testosterone and how much copper wise to offset the coppy defficency frm zinc? and for how long? how long should the break be as well?
When considering supplementation to support testosterone levels with zinc and balancing it with copper, it's essential to approach with caution and ideally under medical supervision. Here’s some guidance based on authoritative sources:
Zinc for Testosterone
- Zinc is known to play a role in testosterone production, and ensuring adequate levels can help with testosterone health1. However, there isn't a one-size-fits-all dosage specifically for testosterone enhancement.
- Dosage: The Recommended Dietary Allowance (RDA) is 11 mg for adult men, while the tolerable upper intake level (UL) is 40 mg per day. To support testosterone, some supplements use doses slightly above the RDA but below the UL, around 20-30 mg per day.
- Duration: Supplementation duration can vary, but it's often recommended to follow a program for a few months, like 8-12 weeks, and then evaluate the effects. Continuous excessive intake should be avoided.
Copper to Offset Deficiency
- Copper balance is crucial because high zinc intake can inhibit copper absorption, potentially leading to deficiencies2.
- Dosage: While the RDA for copper is 900 mcg (0.9 mg), when taking higher doses of zinc, ensure at least 1-2 mg of copper per day. Some recommend a ratio of 10:1 to 15:1 zinc to copper.
- Duration: Follow similar cycling as zinc supplementation. If you choose a break period from zinc, maintain your copper intake more consistently to avoid deficiency.
Cycling and Breaks
- Cycling: A common approach is 8-12 weeks on, with a break of 1-2 weeks. This helps prevent mineral imbalances and allows your body to maintain homeostasis.
- Monitoring: Regular check-ins, either through lab tests or consultation with a healthcare provider, are important to adjust dosages and ensure safety.
High doses or prolonged use of zinc, even when aimed at boosting testosterone, should be approached cautiously to avoid negative side effects such as copper deficiency or other health issues3. Always consult with a healthcare provider to tailor a plan specific to your needs and health status.
Footnotes