8 of the top zinc supplements

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Choosing the right zinc supplement can depend on various factors, such as additional supplements needed and how it is taken.
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Zinc is an essential mineral that plays many roles in the body, including supporting the immune system and wound healing. It is present in certain foods and is also available as a dietary supplement.
This article describes what zinc does and its potential benefits and side effects. It also lists some supplements that a person might consider.
zinc
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.
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Best for an NSF-certified product: Thorne Zinc Picolinate 30 mg
Thorne Zinc Picolinate 30 mg
Best for zinc with vitamin C: Garden of Life Vitamin Code Raw Zinc 30 mg
Garden of Life Vitamin Code Raw Zinc 30 mg
Best for zinc and a range of vitamins: Puritan’s Pride Zinc for Acne 25 mg
Puritan’s Pride Zinc for Acne 25 mg
Best for zinc lozenges: Zand Echinacea Zinc HerbaLozenge Very Cherry 5 mg
Zand Echinacea Zinc HerbaLozenge Very Cherry 5 mg
Best for a subscription: Care/of Zinc 15 mg
Care/of Zinc 15 mg
Best for an easy-to-swallow tablet: MegaFood Zinc
MegaFood Zinc
Best for a liquid supplement: NutraChamps Zinc Drops
NutraChamps Zinc Drops
Best for a softgel supplement: Now Zinc Glycinate
Now Zinc Glycinate
What does zinc do?
Zinc has many uses. As the National Institutes of Health (NIH) note, zinc plays a role in:
National Institutes of Health (NIH)
immune function
wound healing
protein synthesis
DNA synthesis
cell division
supporting growth and development during pregnancy, childhood, and adolescence
promoting the senses of taste and smell
aiding recovery from the common cold
common cold
treating diarrhea
diarrhea
slowing the progression of age-related macular degeneration, an eye condition that gradually causes vision loss
age-related macular degeneration
vision loss
Why might people need zinc?
Most people in the United States get enough zinc from their food, the NIH reports. But people with limited food intake and people in the following groups may find it difficult:
NIH
People with digestive disorders or past gastrointestinal surgery: Disorders, such as ulcerative colitis and Crohn’s disease, decrease the amount of zinc the body absorbs and increase the amount lost through urination.
ulcerative colitis
Crohn’s disease
People with vegetarian or vegan diets: People with these diets may need 50% more zinc than the recommended daily allowance (RDA).
Breastfed infants over 6 months old: Breast milk does not contain enough zinc for an infant older than 6 months. Formulas and pureed meats can provide the required amount.
People with alcohol use disorder: Alcohol reduces the amount of zinc that the body absorbs and increases the amount lost through urination.
alcohol use disorder
Alcohol
People with sickle cell disease: Research suggests that 44% of children with sickle cell disease have low plasma zinc concentrations. Additionally, 60–⁠70% of adults with sickle cell disease have insufficient amounts of zinc in their bodies.
44%
Pregnant or breastfeeding people: Pregnancy can cause a zinc deficiency due to the high zinc requirement of a developing fetus. Also, breast milk contains zinc to nourish the baby, leaving less for the body to use.
zinc deficiency
Older adults: Researchers have found that adults aged 60 years or older who do not always eat enough may have a zinc intake of less than half of the RDA. Also, reduced zinc levels in older adults can stem from difficulty eating certain foods or drug interactions.
less than half of
drug interactions
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Some of the best zinc supplements
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
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Many zinc supplements are available, and below, we list eight that a person might consider. However, most of these products contain more zinc than the RDA.The RDA of zinc is 11 milligrams (mg) for adult males and 8 mg for adult females. For pregnant people, the RDA is 11 mg, and for lactating people, it is 12 mg. The NIH warns against consuming more than 40 mg of zinc per day. Overall, it is best to consult a doctor before taking a zinc supplement.
11 milligrams (mg)
40 mg
Thorne Zinc Picolinate 30 mg
Age range: No information
Type: Capsules
Dosage: 30 mg per capsule
Active ingredients: Zinc picolinate
Pro: Free from most allergens
Con: Contains more zinc than the RDA
Price: $35 for 180 capsules, $17 for 60 capsules
Thorne Zinc Picolinate contains 30 mg of zinc bound to picolinic acid, an organic acid that helps the body absorb zinc.
According to the company, these capsules are Certified for Sport by NSF International. The company also says that the capsules are free from:
company
Certified for Sport
artificial flavor
soy
gluten
dairy
A person should take a Thorne Zinc Picolinate capsule once a day or as a doctor recommends.
SHOP NOW
Garden of Life Vitamin Code Raw Zinc 30 mg
Age range: Adults
Type: Capsules
Dosage: 30 mg per capsule
Active ingredients: Raw, whole-food zinc and vitamin C
Pro: Suitable for vegans and contains vitamin C
Con: Contains more zinc than the RDA
Price: $14.99 for 60 capsules
Vitamin Code Raw Zinc also contains vitamin C to boost its skin and immune system benefits.
vitamin C
The supplement contains no artificial flavors, colors, sweeteners, or additives and is suitable for vegans.
The company recommends taking 1 capsule twice a day. However, this far exceeds the RDA of zinc. People should consult a healthcare professional before trying this.
SHOP NOW
Puritan’s Pride Zinc for Acne 25 mg
Age range: Adults
Type: Tablets
Dosage: 25 mg per tablet
Active ingredients: Zinc and vitamins A, B6, C, and E
Pro: Contains extra vitamins that may reduce acne
Con: Contains more zinc than the RDA
Price: from $16.99 for one bottle containing 100 tablets
Puritan’s Pride Zinc for Acne is a multivitamin tablet containing zinc gluconate and vitamins C, B6, A, and E for additional skin benefits. It is also gluten-free.
B6
A
E
The company recommends taking this twice a day. But as this exceeds the RDA, speak with a healthcare professional first.
The company has a buy one get one free offer on its website.
SHOP NOW
Zand Echinacea Zinc HerbaLozenge Very Cherry 5 mg
Age range: No information
Type: Lozenges
Dosage: 5 mg per lozenge
Active ingredients: Zinc
Pro: Suitable for people with difficulty swallowing pills
Con: Little zinc per lozenge
Price: $3.19 for a pack of 15
These lozenges contain zinc and several herbal extracts, such as extracts of echinacea and hibiscus flower.
The lozenges may help soothe a dry throat and boost the immune system. They are gluten-free and contain no genetically modified organisms (GMOs).
People may prefer to take lozenges if they find it difficult to swallow pills.
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Care/of Zinc 15 mg
Age range: No information
Type: Capsules
Dosage: 15 mg per capsule
Active ingredients: Zinc and 2 mg of copper
Pro: Contains copper for a balance of minerals
Con: Only available with a subscription
Price: $7 per month
These Care/of capsules contain zinc and copper to support digestion and the immune system, the company says.
Care/of
The capsules are suitable for vegans and vegetarians and are non-GMO and gluten-free.
Care/of recommends taking the supplement with a meal.
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MegaFood Zinc
Age range: No information
Type: Tablets
Dosage: 22.5 mg per tablet
Active ingredients: Zinc
Pro: Coated for easy swallowing
Con: Contains yeast
Price: $17.99 for a 60-day supply or $27.99 for a 120-day supply
Each tablet contains 22.5 mg of zinc and a blend of organic whole foods, including spinach, parsley leaf, carrot, broccoli, and beetroot.
These tablets are:
gluten-free
vegan
Non-GMO Project-verified
Non-GMO Project
Additionally, the tablets have a coating that may make them easier to swallow.
MegaFood recommends taking one tablet at any time of day.
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NutraChamps Zinc Drops
Age range: Adults and children
Type: Liquid drops
Dosage: 15 mg per serving
Active ingredients: Zinc and vitamin C
Pro: Easy to take
Con: Potentially difficult to measure doses
Price: $19.95 a bottle
This product contains zinc and vitamin C in liquid form. Each serving of 4 drops contains 15 mg of zinc.
People can consume the drops directly or add them to a glass of water.
This supplement is suitable for vegans and is non-GMO and organic.
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Now Zinc Glycinate
Age range: Adults
Type: Softgels
Dosage: 30 mg per softgel
Active ingredients: Zinc
Pro: One bottle may last 4 months
Con: Not suitable for vegetarians or vegans, exceeds the RDA
Price: $15.99 for 120 softgels
Each of these softgel supplements contains 30 mg of zinc — more than the RDA. A person should speak with a healthcare professional before using this product.These softgels are free from:
gluten
dairy
nuts
eggs
sugar
corn
They are also halal and kosher. However, they contain bovine gelatin, making them unsuitable for vegans and vegetarians.
The company recommends taking one softgel per day with a meal.
SHOP NOW
Comparison chart
The following table compares the zinc supplements in this article.
Thorne
Garden of Life
Puritan’s Pride
Zand
Care/of
MegaFood
NutraChamps
Now
Zinc supplement benefits and effectiveness
The RDA of zinc is 11 mg for adult males and 8 mg for adult females. For pregnant people, it is 11 mg, and for lactating people, it is 12 mg.
11 mg
A person who gets too little zinc from their diet may benefit from taking a zinc supplement.
A zinc deficiency may cause the following symptoms:
may cause
hair loss
hair loss
lowered immunity
reduced production of sex hormones in males
diarrhea
eye and skin sores
loss of appetite
slow growth in infants and children
impotence
impotence
delayed sexual development in adolescents
unexplained weight loss
problems with wound healing
lowered alertness
reduced ability to taste food
Having the right level of zinc in the body can help in these ways:
Zinc is essential for sustaining the immune system. It helps eliminate pathogens, and a zinc deficiency can reduce this capacity. The immune system also needs zinc to produce or activate certain cells.
Meanwhile, zinc can help ease common cold symptoms. Researchers have found that these symptoms eased more quickly for participants who took 13.3 mg of zinc acetate, in a lozenge, every 2–3 hours than for those who did not.
13.3 mg
Still, determining the best dosage for people with colds requires further research.
Zinc is an important nutrient for the skin. Its anti-inflammatory properties may help people with conditions such as acne, rosacea, eczema, and ulcers.
acne
rosacea
eczema
ulcers
A 2014 review suggests that zinc taken orally may be useful for:
2014 review
warts
warts
cutaneous leishmaniasis, a parasitic infection that causes sores
Hansen’s disease
Hansen’s disease
acne
psoriasis
psoriasis
aphthous ulcers
aphthous ulcers
Behçet’s disease, which causes inflammation in blood vessels
vitiligo
vitiligo
The review also warns that though zinc sulfate can help treat severe acne, it can cause vomiting and diarrhea.
vomiting
Side effects and considerations
Too much zinc can lead to health problems, such as:
Too much zinc
such as
nausea
vomiting
a loss of appetite
abdominal cramps
diarrhea
headaches
headaches
zinc toxicity, which may result in low copper levels
copper
reduced immunity
How to use
Different zinc supplements recommend different dosages. It is important to follow the guidance of a healthcare professional and check labels carefully.
As the NIH reports, an adult should consume no more than 40 mg of zinc daily.
40 mg
Zinc supplements might contain various forms, including:
zinc sulfate
zinc acetate
zinc gluconate
Zinc-rich foods
An alternative to taking a supplement is ensuring that the diet is rich in zinc. Zinc is present in:
oysters, crab, and lobster
red meat
poultry
fortified breakfast cereals
beans
nuts
whole grains
dairy products
Frequently asked questions
Below are answers to some frequently asked questions about zinc.
Zinc supplements often contain zinc gluconate, zinc sulfate, or zinc acetate.
As the NIH reports, researchers have found no differences in terms of absorption, tolerability, or bioavailability.
NIH
People should not exceed the upper tolerable limit of zinc, and this limit depends on a person’s age.
The table below shows the upper tolerable limits for different age groups.
the upper tolerable limits
Zinc has a range of health benefits, such as:
boosting the immune system
reducing inflammation
supporting and maintaining healthy skin
Be sure not to consume too much zinc, as this can lead to symptoms such as nausea, diarrhea, and lowered immunity.
People may notice a slight metallic taste after taking a zinc supplement.
However, having a zinc deficiency can lead to a change in taste perception. Individuals who notice a change in how they taste food and drink may wish to consult a doctor to test for zinc deficiency.
can lead
People should always read the dosage instructions for their supplements.
Some manufacturers recommend taking the zinc supplement with a meal, while others may suggest adding liquid zinc to water.
Summary
Zinc is an essential nutrient that supports the immune system and helps reduce inflammation, among other functions.
If a person finds it difficult to get enough zinc from their diet, they might consider a supplement. However, adults should be sure not to take more than 40 mg daily. This limit varies by age group, and we provide more information above.Too much and too little zinc can each cause health problems, and anyone who experiences symptoms should let a doctor know. Also, consult a healthcare professional before taking a zinc supplement.