"30mgs seems low and 200 seems high!"
How does it seem that way? What are you basing that on? The US RDA for men is 11 mg. Based on that, supplementing with 30 mg does not seem low- it seems high. You don't want too much zinc. Doing so causes copper deficiency and associated anemia, which is worse than being a little low on zinc. There's a good chance your getting enough zinc in your diet. Vegetarians and older people could use supplementation.
A decent strategy is to micro-dose. That ensures that if you have enough in your diet, the little extra won't harm you, but if you don't have enough, the micro-dose will get you there. Going far above the RDA isn't going to boost test levels.
Here's one that has only 8.4 mg a capsule:
https://www.amazon.com/dp/B07RW44HJR?asc_item-id=amzn1.ideas.2IS0E1FILK0EU
Below is the one I use. 15 mg per capsule and a dash of copper. I don't get a lot of zinc in my diet, so going above the RDA (but still relatively low) isn't likely to cause me copper deficiency, and it's a lot cheaper than the one above.
https://www.amazon.com/Jarrow-Formulas-Supports-Antioxidant-Protection/dp/B0001VKDDM
Check out this paragraph from study below:
Copper deficiency usually presents as anaemia and neutropenia and, if left untreated, irreversible neurological sequelae may develop. However, copper deficiency is often not considered in patients with anaemia and neutropenia and so the diagnosis may be missed. It is more common for the diagnosis to be made after the development of more severe and frequently irreversible neurological manifestations.
https://sci-hub.se/https://jcp.bmj.com/content/68/9/723.long
See the "Case Report" on the paper in page 1 below. A woman developed microcytic-hypochromic anemia from 115 to 165 mg of zinc plus 80 mg zinc sulfate (which is just 18.4 mg elemental zinc) daily.
https://www.gastrojournal.org/article/0016-5085(88)90445-3/pdf
By the way, we're all more likely to be low on magnesium which also affects test levels. My favorite mag form is Magnesium Taurate. Here's the one I buy:
https://www.amazon.com/Supplement-Cardiovascular-Double-Wood-Supplements/dp/B07S6Z8JRS