Question for anyone who has taken zinc long-term -- how much do you take, and have you had any adverse effects?
This article from Elite FTS (mostly wfs) suggests (via Lights Out) 50 mg twice a day with coffee and a meal:
But (and not that RDA or other gov't recs are especially helpful in all cases), medpedia's National Academy of Sciences rec is no more than 40 mg/day:
In case it effects anyone's answer, I'm 32, and currently on a 3-day-a-week SS-style strength cycle . Soon I will shifting to a more 5-3-1 type program and starting to get into prepping for the outdoor track season (100m, discus, hammer) -- not competitive, just for fun.
I also recently started taking ZMA (maybe 6 weeks ago) and have had excellent results in terms of sleep and general recovery, although it's worth it for the dreams alone IMO. The ZMA dose includes 30 mg of zinc.
Just trying to get a sense of whether others have noticed any particular benefits or drawbacks from supplementing zinc more regularly and at higher dosages.