Zinc is an essential vitamin your body needs for various vital actions. Zinc, for example, is critical for immunological function, cell division, and protein and DNA synthesis (1).
While there are various dietary sources of Zinc, such as meat and shellfish, specific individuals may be at a greater risk of not obtaining enough Zinc (1).
Pregnant or nursing women, vegetarians and vegans, persons with gastrointestinal illnesses, those using certain drugs such as diuretics, and those who use alcohol excessively, for example, are at a greater risk of zinc deficiency (1, 2).
A zinc supplement may benefit them (1, 2).
Please continue reading for our recommendations for the finest zinc supplements and advice on choosing the best product for you.
A quick look at the best zinc supplements
- Best overall zinc supplement: Thorne Zinc Picolinate
- Best subscription-based zinc supplement: Care/of Zinc
- Best chelated zinc supplement: NOW Zinc Glycinate Softgels
- Best vegan zinc supplement: Garden of Life Vitamin Code Raw Zinc
- Best liquid zinc supplement: Metagenics Zinc Drink, Peak Performance Raw Liquid Zinc
- Best zinc lozenges: Life Extension Enhanced Zinc Lozenges
- Best organic zinc supplement: NutriGold Zinc Gold
- Best gluten-free zinc supplement: Pure Encapsulations Zinc
- Best zinc supplement for athletes: Klean Athlete Zinc
- Best budget-friendly zinc supplement: Nature Made Zinc
- Best eco-friendly zinc supplement: MegaFood Zinc
How to choose zinc supplements
When selecting a zinc supplement, consider the kind of Zinc, dose, supplement form, and product quality.
Type of Zinc
Zinc supplements come in a variety of forms. According to preliminary studies, certain forms of Zinc, such as zinc picolinate and zinc citrate, may be better absorbed than others, such as zinc oxide. However, more current research is required (3, 4).
Dosage
Most zinc supplements provide 15–30 mg of Zinc per dose. Keep in mind that the Tolerable Upper Intake Level (UL) of Zinc for adults is 40 mg per day, 4–7 mg per day for newborns, 7–23 mg per day for children, and 23–34 mg per day for teenagers (1).
Excess Zinc may have adverse side effects. Thus it’s better not to exceed 40 mg daily unless under medical care.
Excessive zinc consumption may result in unfavorable side effects such as diminished immunological function, low copper levels, and lower HDL (good) cholesterol levels (1).
Form of supplement
Zinc supplements come in the form of capsules, tablets, and liquids. Liquid formulations are likely a better alternative for persons who cannot or do not want to ingest pills.
Quality
Before purchasing any supplement, it is critical to research high-quality, reputable companies to ensure safety and quality.
Look for trustworthy producers’ supplements that are devoid of unnecessary substances such as fillers, additives, and preservatives.
Look for items that have been certified by a third-party agency like NSF International or Underwriters Laboratories to assure excellent quality.
How we made our decision
The zinc supplements in this review were chosen based on the following criteria:
- Quality. We included items made by recognized firms that adhere to the Food and Drug Administration’s current good manufacturing practices (CGMPs), contain high-quality ingredients, and are evaluated for purity and quality.
- Form of zinc. We sought supplements that included Zinc in highly absorbable forms, such as zinc picolinate and zinc citrate.
- Dosage. We selected zinc supplements that are both safe and effective.
- Vetting. All items in this category have been thoroughly reviewed to ensure that they fulfill Healthline’s medical and commercial standards.
The 13 most excellent zinc supplements to help you satisfy your nutritional demands are listed here.
eathealthyisgood’s picks for the best zinc supplements
Best overall zinc supplement
Thorne Zinc Picolinate
Thorne Research is a nutritional supplement firm with specialized scientists, laboratories, and research facilities.
Thorne’s products are all manufactured in a lab that adheres to the norms and standards established by NSF International and the Therapeutic Goods Administration (TGA), an Australian regulatory organization in charge of determining the safety of supplements.
The brand’s goods are also NSF Certified for Sport. This implies that the items are tested for the presence of over 200 chemicals that several major sporting organizations have prohibited.
Thorne Zinc Picolinate is one of the top zinc supplements on the market because of the company’s high quality standards, component purity, and zinc form utilized.
This supplement contains 30 mg of zinc picolinate per tablet. Take one tablet daily or as a doctor directed for optimal effects.
Best subscription-based zinc supplement
Care/of Zinc
The Care/of the website includes a questionnaire to help you customize the kind and quantity of micronutrients you get.
There’s also a zinc capsule with 15 mg of Zinc bisglycinate chelate, a highly absorbable form of Zinc, and 2 mg of copper sulfate.
Because excessive zinc consumption might hinder copper absorption, high dosage zinc supplements often include copper (1).
Best chelated zinc supplement
NOW Zinc Glycinate Softgels
Chelated Zinc is a zinc supplement with a chelating agent to aid in zinc absorption.
While there are other chelated zinc supplements on the market, NOW Zinc Glycinate Softgels is one of the finest.
Each softgel includes 30 mg of zinc glycinate, a kind of Zinc that previous research suggests may be more absorbable than other forms of Zinc (5).
All NOW supplements are certified by Underwriters Laboratories to assure quality and accuracy and adhere to CGMPs.
Furthermore, these supplements are often less expensive than many other high-quality brands.
Best vegan zinc supplement
Garden of Life Vitamin Code Raw Zinc
While it is not always visible, certain supplements may include animal-derived substances, making them inappropriate for vegans.
Digestive enzymes like lipase, caprylic acid from milk, gelatin, and magnesium stearate, sometimes sourced from pig, are examples of non-vegan substances.
Garden of Life is a whole foods-based supplement business featuring certified organic and non-GMO goods.
Vitamin Code Raw Zinc is a beautiful alternative for vegans since it has been third-party tested to confirm that it is vegan and gluten-free.
Each dose includes vitamin C, a raw organic fruit and vegetable combination, and live probiotics and enzymes to help healthy digestion, in addition to 30 mg of plant-based Zinc.
Adults should take one dosage of two capsules daily, with or without food.
People with difficulty swallowing medications may open the capsules and pour the contents into a glass of water or another beverage.
Best liquid zinc supplement
Metagenics Zinc Drink
Metagenics is a supplement business that values honesty and quality.
Each component and supplement batch is quality checked. You can even get a thorough testing report for the supplement you want to purchase.
All Metagenics supplements are USP verified and fulfill NSF and TGA safety and quality criteria as part of their quality assurance.
The USP is an organization that establishes stringent quality and purity standards for nutritional supplements.
The Zinc Drink liquid supplement from the firm comprises simply water and 15 milligrams of zinc sulfate per serving, with no chemicals or preservatives.
Take one teaspoon (5 mL) of Zinc Drink daily, between meals, for optimal benefits. You may take the supplement or combine it with a glass of water.
Peak Performance Raw Liquid Zinc
Peak Performance supplements are designed for busy athletes and professionals and are manufactured in the United States.
Peak Performance Raw Liquid Zinc is vegan-friendly and free of critical allergies such as soy, dairy, wheat, egg, shellfish, and peanuts.
The business states that since the Zinc is processed under high pressure and low heat, the particles in this liquid supplement are incredibly tiny in size, making it more straightforward for your body to absorb.
One full dropper contains 15 mg of zinc sulfate, a type of Zinc that has been found to help prevent zinc deficiency, alleviate severe acne symptoms, and perhaps delay the onset of age-related macular degeneration (6, 7).
Peak Performance supplements are all subjected to third-party testing for quality and accuracy. CGMP norms and standards also produce them.
Adults should take one full dropper (1 mL) on an empty stomach once a day or as advised by a doctor.
Best zinc lozenges
Life Extension Enhanced Zinc Lozenges
Zinc lozenges are little pills that dissolve gently on the tongue. They’re usually used for brief periods to aid with the symptoms and length of a common cold.
One study discovered that taking 80–92 mg of Zinc per day through zinc lozenges reduced the duration of the common cold by up to 33%. (8).
For almost 40 years, Life Extension has been producing high-quality supplements.
Each product, in addition to being made in an NSF-registered GMP facility, has a certificate of analysis (COA) that customers may use to certify the quality and accuracy of a given product.
Life Extension Enhanced Zinc Lozenges contain 18.75 mg of zinc acetate, a type of Zinc that has been found to reduce the duration of colds by up to 40%. However, data is conflicting (8, 9).
Adults may take one tablet every two hours eight times per day.
However, using these tablets for more than three days is not advised. Also, using this supplement eight times per day much exceeds the recommended UL of 40 mg.
Furthermore, these tablets include 4 grams of added sugar, equivalent to 1 teaspoon of sugar per tablet – a large quantity for a nutritional supplement.
Best organic zinc supplement
NutriGold Zinc Gold
NutriGold Zinc Gold is one of the most excellent alternatives for an organic zinc supplement.
Each capsule includes 15 mg of whole foods-based Zinc extracted from an organic sprouting combination that the supplement says is easier on the stomach.
Furthermore, ConsumerLab, a business that examines supplements and validates the integrity of supplement manufacturer claims, has authorized NutriGold.
Each product is also third-party tested and verified as non-GMO and vegan.
Adults should take one capsule each day or as advised by their doctor.
Best gluten-free zinc supplement
Pure Encapsulations Zinc
Pure Encapsulations is one of the most acceptable alternatives for a gluten-free zinc supplement.
This product is not only manufactured in an NSF-registered GMP facility, but it is also gluten-free, according to the Gluten-Free Certification Organization.
It also includes zinc picolinate, which aids digestion and absorption.
Taking one 30-mg zinc picolinate capsule daily with meals is suggested for best benefits.
Best zinc supplement for athletes
Klean Athlete Zinc
Athletes for athletes 2012 established Klean Athlete.
The company’s supplements fulfill the stringent requirements of NSF International’s Certified for Sport program, ensuring that no hazardous amounts of pollutants, banned chemicals, or masking agents are present.
The complete Klean Athlete product range is also devoid of wheat, gluten, artificial colors, flavorings, and sweeteners.
Because of the company’s focus on enhancing health and sports performance, Klean Athlete’s zinc supplement is one of the finest for athletes of all levels.
However, the supplement contains sugar alcohols, which in some individuals might cause bloating and other gastrointestinal difficulties (10).
Best budget-friendly zinc supplement
Nature Made Zinc
NatureMade has been in business since 1971 and claims to be the number one pharmacist-recommended brand in nine different product categories. NatureMade’s skilled team comprises PhDs, licensed nutritionists, and naturopathic physicians.
Consumers may be sure that these items are of excellent quality and scientifically supported.
NatureMade Zinc has been USP-verified for potency and purity. It’s also an excellent alternative for someone on a tight budget.
Each meal contains 30 milligrams of zinc gluconate. Adults should take one tablet with water and a meal each day or as prescribed by a healthcare practitioner.
Best eco-friendly zinc supplement
MegaFood Zinc
MegaFood is a Certified B Corporation that claims to fulfill stringent social and environmental performance, accountability, and transparency requirements.
MegaFood’s zinc supplement also contains an immune-boosting phytonutrient combination of organic spinach, parsley leaf, carrot, broccoli, and beetroot.
While this product has been tested for herbicides and pesticides, it has not been tested for purity and potency by a third party.
Frequently asked questions
What are zinc supplements good for?
Zinc supplements may assist enhance wound healing and immunological response, improve some aspects of skin health, lessen the duration and severity of respiratory infections, and lower oxidative stress indicators (11, 12, 13, 14, 15).
While zinc supplements may be beneficial in some instances, most healthy persons can achieve their zinc requirements via food alone.
What is the best form of Zinc to take as a supplement?
There is currently no recent research addressing the absorbability of zinc supplementation.
Older research shows that certain forms of Zinc, such as zinc picolinate, zinc bisglycinate, and zinc citrate, may be better absorbed than others, such as zinc oxide (3, 4, 5).
Which form of Zinc is best for immune health?
There has been a little current study on which type of Zinc is better for immunological health.
One 2017 meta-analysis indicated that zinc acetate lozenges helped reduce the duration of cold symptoms by roughly 33%. (8).
Nonetheless, there is little information to identify which type of Zinc is optimum for immunological health.
Is it OK to take Zinc every day?
Zinc is unlikely to produce significant or severe side effects when used as a supplement at less than 40 mg daily.
Daily zinc supplementation at moderate or high dosages for prolonged periods, on the other hand, has been linked to poor copper status, impaired immunological function, and altered iron function (1).
Excess zinc consumption may cause reduced appetite, nausea or vomiting, headaches, upset stomach, and diarrhea. Depending on the dose, this might happen in either an acute or chronic manner (1).
Zinc may be found in various foods, including beans, nuts, fortified cereals, grains, and dairy products (1).
Before beginning zinc supplementation, you should speak with a knowledgeable health practitioner to analyze the quality of your entire diet.
How much Zinc is too much?
Zinc’s UL is now fixed at 40 mg per day. Unless under medical guidance, do not exceed 40 milligrams daily (1).
Excessive zinc consumption may result in unfavorable side effects such as diminished immunological function, low copper levels, and lower HDL (good) cholesterol levels (1).
What are the potential side effects of zinc supplements?
Too much Zinc from high dosage zinc supplements may cause nausea, vomiting, lack of appetite, diarrhea, stomach cramps, and headaches.
Furthermore, consuming too much Zinc over time might result in undesirable side effects such as diminished immunological function, low copper levels, and lower HDL (good) cholesterol levels (1).
The bottom line
Zinc is an essential vitamin that must be included in your diet. Zinc supplementation may be beneficial to some groups.
Of course, not all supplements are the same. Search for high-grade goods that have been tested to assure quality and accuracy.
Whether you’re worried about your zinc consumption, consult a doctor to see if a zinc supplement is a smart choice and determine an appropriate amount.
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