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Safe Dosage and Forms of Copper, Zinc, and Magnesium for Testosterone Support

Explore the safe daily dosages and best supplement forms of copper, zinc, and magnesium for enhancing testosterone levels. Includes recommended cycling routines and the importance of consulting with healthcare professionals to avoid imbalances and address individual health needs.

  • 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 safe dosages for copper, zinc, and magnesium, especially for enhancing testosterone levels, it's essential to follow guidelines based on scientific studies and recommendations from health authorities.

    Recommended Daily Allowances and Safe Dosages

    1. Zinc:

      • The Recommended Dietary Allowance (RDA) for zinc is 11 mg per day for adult men and 8 mg for adult women.
      • Zinc is often paired with copper to maintain a precise balance, as high levels of zinc can interfere with copper absorption.

    2. Copper:

      • The RDA for copper is about 0.9 mg per day for adults.
      • If you're supplementing with higher doses of zinc, a common ratio is around 10:1 (zinc to copper) which corresponds to taking 1 mg of copper for every 10 mg of zinc.

    3. Magnesium:

      • Magnesium does not have a specific recommended ratio with zinc and copper, but the RDA for magnesium is 400-420 mg per day for adult men and 310-320 mg for adult women.
      • Supplementing magnesium can assist in increasing free and total testosterone levels, particularly in physically active individuals1.

    Forms of Each Mineral

    • Zinc: Zinc citrate or zinc gluconate are generally well-absorbed forms.
    • Copper: Copper gluconate or copper bisglycinate are commonly used forms.
    • Magnesium: Magnesium citrate and magnesium glycinate are well-absorbed and often recommended for supplementation.

    Dosage Timing and Breaks

    • It's often suggested to cycle these supplements, especially zinc and copper, to prevent potential imbalances. For instance, some routines suggest taking them for 60 days followed by a 10-day break.

    Considerations

    • Before starting any supplementation, it's crucial to assess whether you actually need extra magnesium, especially if you're not deficient.
    • Supplementation should ideally be discussed with a healthcare professional, who can consider your specific health needs and conditions.

    In terms of testosterone enhancement without a deficiency, these minerals can support overall hormonal balance, but ensuring adequate dietary intake through a balanced diet is equally important.

    Footnotes

    1. Vedat Cinar, "Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion," PubMed, 2010. ↩

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