Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
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Zinc is an essential trace mineral that our bodies need to function optimally. It is well known as a cold preventative but is also needed for the proper synthesis of protein, cell division, and efficient immune functioning. While most of us are getting enough zinc through our diets, there are some groups who benefit from supplementation. These include pregnant and lactating women, vegetarians, and people who drink excessively.
This article reviews the nine best zinc supplements on the current market. We'll also explore the research-backed benefits of taking a zinc supplement and provide a buyer's guide to help you make the most informed zinc supplement buying decision.
SFS Pick
Nootropics Depot
SFS Men Pick
Transparent Labs
SFS Immune Pick
Naked Nutrition
9 Best Zinc Supplements
- Overall Best Zinc Supplement: Nootropics Depot MicroZinc
- Best Zinc Supplement For Men: Transparent Labs Immune
- Best Zinc Supplement For Immune System: Naked Nutrition Immune Support
- Best Zinc Supplement For A Cold: Life Extension Enhanced Zinc Lozenges
- Best Multivitamin With Zinc Supplement: Athletic Greens AG1
- Best Budget Zinc Supplement: Nature Made Zinc
- Best Zinc Supplement For Acne: Future Kind+ Vegan Zinc
- Best Quercetin and Zinc Supplement: Double Woods Quercetin + Zinc Combo
- Best Absorbability Zinc Supplement: Thorne Zinc Picolinate
1. Overall Best Zinc Supplement: Nootropics Depot MicroZinc
Nootropics Depot MicroZinc provides 20 mg of zinc in a unique form designed to boost its bioavailability and absorption. The zinc is enclosed in enormous hollow spheres called phospholipid micelles. A sucrester, sometimes referred to as a sucrose ester of fatty acid, is used to create these phospholipid micelles. Fatty acid esterification of fatty acid methyl esters with sucrose produces sucresters.
In addition to preventing the sucrosome from disintegrating, the sucrester promotes zinc absorption and bioavailability. The esterified fatty acids function as emulsifiers to improve stability between the aqueous and fatty phases, which enhances zinc absorption. Because the Sucrosome Lipid Bilayer resembles cell membranes structurally, sucrosomial zinc can be transferred into cells with ease, increasing the bioavailability.
Nootropics Depot MicroZinc is available in 30, 90, and 365-count bottles. The daily dosage is one capsule, with per dose cost breaking down to around 50 cents.
Pros
- High bioavailability
- Only requires one capsule per day
- Well priced
Cons
- No additional compounds to boost effectiveness
Zinc is one of 24 micronutrients needed for survival, MicroZinc is a form of sucrosomial zinc oxide with a high concentration of zinc oxide in a specialized sucrosomial form for maximum bioavailability...
2. Best Zinc Supplement For Men: Transparent Labs Immune
Transparent Labs Immune combines 15 mg of zinc with a whole host of other ingredients that have been clinically shown to boost zinc's effectiveness and help enhance the immune system. These include vitamins C, D, and B12, as well as magnesium, EpicCor dried yeast fermentate, organic reishi mushroom, and CurcuWin Ultra, which is a bio-enhanced form of curcuminoids. These have been shown to improve the functioning of the immune, nervous, and musculoskeletal systems.
This supplement also contains ginger root extract, l-theanine, and 250 mg of quercetin. This polyphenol has been shown to prevent free radical damage to cells caused by oxidative stress, reduce inflammation, and stimulate the immune response in the body.
The daily dosage of Transparent Labs Immune is four capsules, and there are 120 capsules per container for a one-month supply.
Pros
- Enhanced with a range of vitamins
- Contains 250 mg quercetin
- Bio-enhanced form of curcuminoids
Cons
- Relatively low zinc dosage
- Requires taking four capsules per day
By bolstering innate and adaptive immunity, the clinically studied ingredients in this immune-support supplement help reinforce your natural defense systems so you can stay on the...
3. Best Zinc Supplement For Immune System: Naked Nutrition Immune Support
Naked Nutrition Immune Support includes 30 mg of highly absorbable and bioavailable zinc in every serving. The company sources its zinc from Albion Labs, which uses the advanced TRAACS amino acid chelate system to increase absorption and bioavailability.
This supplement includes the following extra ingredients that have been shown to work synergistically with zinc to boost its effectiveness:
- Selenium
- Brewer's Yeast Beta Glucan
- Andrographis Paniculata
- Ivy Leaf Extract Powder
- Organic Reishi Mushroom Extract
- Vitamins A, C & D3
This potent blend of vitamins, minerals, herbs, mushrooms, and beta-glucans boosts the immune system while also helping to alleviate respiratory conditions.
A serving size of Naked Nutrition Immune Support is three capsules, and there are 60 capsules per container, giving you a 20-day supply. This supplement is vegetarian-friendly and gluten-free.
Pros
- 30 mg highly bioavailable zinc
- Contains selenium
- Vegetarian friendly
Cons
- A little expensive
Naked Immunity & Wellness is a blend of immunity-boosting ingredients like vitamins C and D3, zinc, selenium, herbs, superfood mushrooms, and more. Backed by evidence from 30 clinical studies...
4. Best Zinc Supplement For A Cold: Life Extension Enhanced Zinc Lozenges
Life Extension Enhanced Zinc Lozenges provides you with 18.75 mg of zinc acetate in a small tablet form that is designed to be sucked like a lozenge. They are specifically created to help ward off the common cold. Research shows that taking a zinc lozenge may be able to reduce the length of a cold by as much as a third.¹
Acetate is a chelated form of zinc, being bound to acetic acid. This enhances its absorbability and digestibility in the gut. That makes this a good form to take for people who suffer from digestive issues.
Life Extension advises that customers can take one lozenge every two hours for up to 8 hours. You should not, however, take them for more the three consecutive days. It should be noted that each lozenge contains four grams of sugar, so taking multiple lozenges per day could significantly add to your sugar intake.
Pros
- Lozenge form
- Designed specifically for warding off colds and flu
- Zinc acetate form
Cons
- High in sugar
Found throughout the body’s major systems and organs, zinc is an essential mineral that provides vital immune health support. These Enhanced Zinc Lozenges deliver a special ionic formula...
5. Best Multivitamin With Zinc Supplement: Athletic Greens AG1
Athletic Greens AG1 is a powder-form multivitamin that includes nearly all of your daily vitamin and mineral needs. Among the 75 compounds, you get 15 mg of zinc citrate. This is a highly soluble and readily absorbable form of zinc that is a good choice for people with digestive problems.
The combination of ingredients in this formula is designed to improve gut health, support the immune system, increase energy levels, and provide cognitive benefits. As well as vitamins and minerals, you also get pre and probiotics to promote optimal digestive health. There's also a blend of superfood-derived phytonutrients that support the gut's microbiome.
Athletic Greens AGI is available in pineapple, vanilla, and papaya flavors. All three flavors have a vegetable undertaste. Most people tend to mix the powder with water and fruit, which tends to minimize that undertaste. The powder mixes well to produce a frothy green drink.
Pros
- 75+ health-giving ingredients
- Citrate form of zinc for high absorbability
- Mixes well
Cons
- Only 15 mg of zinc
Each of the 75 ingredients in AG1 work together in harmony to amplify each other's effects to achieve whole-body health and provide your necessary daily nutrients...
6. Best Budget Zinc Supplement: Nature Made Zinc
Nature Made Zinc contains 30 mg of zinc gluconate in every serving. Gluconate is one of the most popular forms of zinc supplement, being very bioavailable and well absorbed by the body. Apart from the capsule, there are no other ingredients in this supplement. There are also no added preservatives, colors, fillers, or artificial flavors.
The recommended daily intake for Nature Made Zinc is one tablet daily. You get a whopping 100 tablets per container at a price of less than $6 when you purchase from the official website. That represents outstanding value for money.
Nature Made Zinc tablets are very small, making them easy to swallow.
Pros
- 30 mg of zinc gluconate per serving
- Excellent value for money
- Small, easy-to-swallow tablets
Cons
- No auxiliary ingredients
upplementing with Nature Made® Zinc 30 mg will help you meet your daily requirements for this key nutrient and will help support a healthy immune system...
7. Best Zinc Supplement For Acne: Future Kind+ Vegan Zinc
Future Kind+ Vegan Zinc provides you with a whopping 50 mg of zinc per serving. The zinc used is a blend of oxide and citrate. Zinc citrate is highly soluble and readily absorbed by the body, while zinc oxide is less able to be absorbed in the gut. Oxide may also cause gastric problems in some people.
The combination of zinc citrate and oxide may be especially beneficial in maintaining skin health and fighting acne. They do this by lowering the activity of certain enzymes that produce sebum, the oily material that builds up under the skin, causing acne.
There are no added preservatives, flavor enhancers, or fillers in this supplement. This is also a vegan-friendly product. Each container has 60 capsules. At two capsules power day, that provides you with a 30-day supply.
Pros
- Zinc citrate + oxide
- Effective acne fighter
- Vegan friendly
Cons
- Zinc dose might be too high for some
Providing you with a generous 50mg of zinc per serving, vegan zinc tablets are set to become your next skincare routine favorite because “beauty starts from the inside” is more...
8. Best Quercetin and Zinc Supplement: Double Woods Quercetin + Zinc Combo
Double Woods Quercetin + Zinc Combo combines the antioxidant power of quercetin with zinc to deliver enhanced results. Each compound is sold in its own container and bundled together for a cost-saving double whammy of health-giving goodness.
The form of zinc used here is picolinate. This form has been shown to have greater absorbability than some other forms and is more bioavailable. You get 50 mg per capsule which, if anything, maybe a little high. However, the combination with zinc helps to increase absorbability, which may reduce the possibility of toxicity.
The quercetin is fortified with bromelain. Each serving gives you 1200 mg. Quercetin is a bioflavonoid that helps balance out blood sugar levels. It has also been identified as a zinc ionophore, having the ability to increase intracellular zinc levels.
Pros
- Combines zinc with quercetin for greater absorbability
- Cost saving bundle
- Use highly bioavailable zinc picolinate
Cons
- Zinc level is very high
Zinc and Quercetin work especially well together to support immune system function due to Quercetin’s effect as a Zinc ionophore...
9. Best Absorbability Zinc Supplement: Thorne Zinc Picolinate
Every capsule of Thorne Zinc Picolinate provides you with 30 mg of zinc picolinate. This form of zinc is attached to the organic molecule picolinic acid. This increases the absorption rate, making it easier for the body to use this type of zinc.
Compared to other forms of zinc, such as zinc oxide or zinc sulfate, studies have found that zinc picolinate may be more readily absorbed by the body. Those who have digestive problems that can hinder nutrition absorption may find this to be especially helpful.
Thorne has established a reputation for the use of dedicated scientists, research facilities, and testing to provide premium quality supplements. All Thorne supplements are NSF Certified for Sport, being tested for more than 200 banned substances.
Pros
- High absorbability
- 30 grams of zinc per serving
- NSF Certified for Sport
Cons
- No auxiliary ingredients
From supporting immune function to reproductive health, zinc is an essential nutrient that plays a key role in your health. Thorne's Zinc Picolinate features better absorbability than many other zinc supplements...
What is zinc?
Zinc is an essential trace mineral. We need it for a number of biological processes to be carried out, including the synthesis of protein for muscle growth and repair. Zinc can also boost the immune system, being well known as a way to prevent colds and flu. It can also help with wound healing. Most people can get a sufficient amount of zinc from their whole food diet, with common sources being dairy products, red and white meat, seafood, and nuts.
Benefits of Zinc Supplements:
Here's an overview of the four key benefits of taking a zinc supplementation, as attested to by research studies.
1. Boosts Immune system
The immune system depends heavily on zinc, and studies have proven that taking zinc supplements can improve immunological performance under specific conditions.
T cells, a type of white blood cell that aids in the fight against infections, are one way that zinc promotes the immune system. Other immune cells, such as neutrophils, B cells, and natural killer cells, all require zinc for proper growth and operation.
Cytokines are signaling molecules that help coordinate the immune response. Zinc has been shown to regulate the production of cytokines. It has also been demonstrated that zinc increases the synthesis of several cytokines, including interleukin-2 and interferon-gamma, which are crucial for battling infections.
Research has also shown that zinc has a direct antiviral effect against several viruses, such as the herpes simplex virus and the common cold virus. Zinc ions can block these viruses from replicating, assisting in the prevention of their spread.²
2. Helps heal wounds
By encouraging the growth of cells essential to the healing process, like fibroblasts and keratinocytes, zinc aids in wound healing. Zinc assists in cell growth and migration to the location of the wound while being an essential component of DNA synthesis and cell division.
Zinc also plays a role in the regulation of the cytokines and growth factors that are produced throughout the healing process. For instance, zinc aids in boosting the production of TGF-beta, which in turn increases the formation of collagen and other extracellular matrix proteins vital for tissue healing.
It has been shown that zinc possesses anti-inflammatory and antioxidant properties, which can help to decrease inflammation and oxidative stress at the site of a wound.³
3. May help with acne
Because zinc is crucial for controlling the amount of oil produced by the skin, lowering inflammation, and boosting the immune system, taking a zinc supplement may be helpful in curing acne.
Sebum, the oily material that lubricates the skin, is frequently linked to acne as a result of excessive production. By lowering the activity of certain enzymes involved in the formation of sebum, zinc has been found to control sebum production.
Zinc also has anti-inflammatory effects that might assist in lowering the redness, swelling, and discomfort connected with acne. This is because zinc works to control the inflammatory response by regulating the cytokine and other immune system signaling molecules that are produced.
It has also been shown that zinc possesses antibacterial properties, which can help to stop bacteria growth that may contribute to acne.⁴
4. Reduces inflammation
By controlling the synthesis of cytokines and other immune system signaling molecules involved in the inflammatory response, zinc supplementation may help to lessen inflammation in the body.
Inflammation is a common bodily reaction to injury or infection, but persistent inflammation can be harmful and is linked to many chronic illnesses, including cardiovascular disease, diabetes, and several types of cancer.
TNF-alpha and interleukin-6 are two cytokines that have been found to promote inflammation. However, zinc has been demonstrated to have anti-inflammatory properties that may help to limit their production (IL-6). Interleukin-10 (IL-10) and other anti-inflammatory cytokines, which aid in reducing inflammation and the immunological response, can be produced more readily with the help of zinc.
Zinc also contains antioxidant properties that may help to reduce oxidative stress, a sort of damage brought on by an imbalance between antioxidants and free radicals in the body. Zinc has been demonstrated to assist in lowering the production of reactive oxygen species (ROS) and shielding cells from oxidative damage, both of which can contribute to oxidative stress and inflammation.⁵
5. May lower risk of age-related diseases
By boosting immune function, lowering inflammation, and protecting against free radicals, zinc supplementation may help lessen the risk of age-related illnesses.
People tend to lose immune system function as they become older, making them more prone to infections and other illnesses. A zinc supplement may enhance immune function in older persons since zinc is crucial for immunological health.
As we've seen, zinc also contains anti-inflammatory qualities and can assist in lowering the levels of certain cytokines, which are produced when inflammation is present. Such conditions as diabetes, Alzheimer's, and cardiovascular disease are accompanied by chronic inflammation. Zinc supplementation may help lower the risk of these diseases by lowering inflammation.⁶
Side effects of zinc
Supplementing with zinc is safe, so long as you keep within the daily recommended intake. This varies according to age and gender. The recommended upper limit of the safe range of daily zinc intake for adults is 40 mg.
Excessive zinc intake may result in the following adverse effects:
- Constipation
- Diarrhea
- Stomach cramps
- Nausea
- Vomiting
- Obstruction of absorption of other minerals (calcium, copper, iron)
- Compromised immunity
- Anemia⁷
What to look for when buying zinc supplements:
When buying a zinc supplement, it is important to do your homework. Grabbing the first or cheapest zinc supplement you come across may result in taking a supplement that does not produce the effects you want. Here are the key things to have top of mind when you enter the zinc supplement market.
1. Ingredients
While zinc should obviously be the main ingredient, it can be beneficial to buy a supplement that includes other ingredients that work along with zinc to boost its effects. Here are five compounds that you should look out for:
- Copper: A necessary mineral for the upkeep of strong bones and connective tissue, copper also contributes to the metabolism of zinc. Maintaining a balance between copper and zinc is crucial because they compete with one another for absorption in the body. To assist in maintaining this equilibrium, some zinc supplements also contain a small quantity of copper.
- Vitamin C: Vitamin C is a potent antioxidant that supports immune system health and improves zinc absorption. Increased zinc availability for use by the body may result from taking vitamin C together with zinc supplements.
- Vitamin D: Vitamin D is necessary to keep bones strong and the immune system functioning properly. It may also improve the absorption of zinc.
- Quercetin: Quercetin is a plant pigment with anti-inflammatory and antioxidant characteristics that may help to improve zinc absorption.
- Selenium: Selenium is a mineral that supports antioxidant defense and immune system health. According to several studies, taking selenium and zinc supplements together may help lower the risk of developing certain illnesses, such as prostate cancer.
2. Form of zinc
Zinc supplements come in a number of forms, each with different properties. Here are the five most common forms you are likely to see listed on the label:
-
Zinc Gluconate: This form is relatively easy for the body to absorb and is well-tolerated. Lozenges frequently contain gluconate to support immune function during the cold and flu season.
-
Zinc Picolinate: This is another highly absorbable type of zinc that may be a good option for people who have digestive problems that prevent them from properly absorbing nutrients.
-
Zinc Citrate: Those who have digestive problems may also consider taking zinc citrate because it is highly soluble and readily absorbed.
-
Zinc Oxide: This form of zinc is harder for the body to absorb than other forms, and it can upset some people's stomachs. Topical products like sunscreens and diaper creams frequently use it.
-
Zinc Sulfate: This is a reasonably cheap form of zinc that is frequently seen in multivitamin supplements. It is less easily absorbed than other types, though, and some people may experience gastrointestinal side effects after taking it.⁸
3. Dosage
How much zinc to take depends mainly on age range. The upper intake level of zinc for adults is 40 mg per day. For teenagers, it is 23-34 mg, going down to 7-23 mg for children. To avoid the side effects discussed previously, you should not exceed these levels.
Most supplements will contain between 15-30 mg of zinc per daily serving.
4. Testing/transparency
You can get a sense of the quality of a supplement company's products by looking at their testing and disclosure policies. A trustworthy company will be open about where its ingredients come from and the manufacturing procedures it uses to guarantee quality and purity.
A company that makes use of strict testing and quality control methods can help to ensure that its products are safe for consumption and free of dangerous pollutants.
Look for companies that employ 3rd party testing laboratories to carry out independent testing for potency and purity of their supplements. You should also avoid products that list proprietary blends on the label. These blends hide the individual dosages of ingredients, only providing a combined ingredient dosage.
5. Price
The price of zinc supplements can vary quite widely. If a supplement has a higher concentration of zinc or other healthy ingredients, the cost may be higher. However, a higher dosage does not necessarily indicate that the supplement is more effective. The form of zinc used can also affect the price. It pays to pay a little extra for a form, such as zinc gluconate, that is more bioavailable than a cheaper form, such as zinc sulfate.
6. Reviews
By reading online reviews, you are able to get insights into the effectiveness of the supplement over time. You can also learn whether it causes adverse reactions.
Zinc Supplement FAQs
Is it ok to take a zinc supplement every day?
It is safe to take a zinc supplement every day so long as you do not exceed the recommended upper intake levels. For adults, you should not exceed 40 mg of zinc intake per day. You should always consult with a doctor before beginning any new dietary supplements.
What is zinc supplement good for?
Zinc supplementation may help to boost the immune system, helping you to ward off colds and flu, along with other bugs and illnesses. It can also help with wound healing, reduce inflammation in the body and counter the cell-damaging effects of oxidative stress. Supplementing with zinc may also lower the risk of a number of age-related diseases, including Alzheimer's, cardiovascular diseases, and diabetes.
Who should not take zinc?
Zinc should not be taken by people who are getting a good supply of zinc in their wholefood diet. Others who should not take a zinc supplement are those with impaired kidney or liver function, those who are taking diuretics or antibiotics, and people with a zinc allergy.
Pregnant women may be prone to low zinc levels but should consult their doctor before taking a zinc supplement. Children should also only supplement with zinc under a doctor's supervision.
What does zinc do for females?
Zinc is especially important for females, as it is required for the production of hormones like progesterone and estrogen. These hormones are needed for the reproductive system to work properly. Zinc is also essential for preserving good ovarian function and may help control the menstrual cycle.
Zinc is important for lactation and the production of breast milk, as well as for the growth and development of the fetus during pregnancy. Women who are pregnant or nursing might need more zinc to support the demands of the developing fetus.
Does zinc have side effects?
Excessive zinc intake may lead to such side effects as diarrhea, constipation, nausea, vomiting, and stomach cramps. It can also prevent the proper absorption of other minerals, including copper, calcium, and iron.
Summary
Zinc is an essential mineral that the body needs for a whole range of vital activities. If you have identified that you need to get more zinc through supplementation, we hope this guide has helped you to find the best product to meet your needs.
Zinc is one of 24 micronutrients needed for survival, MicroZinc is a form of sucrosomial zinc oxide with a high concentration of zinc oxide in a specialized sucrosomial form for maximum bioavailability...
Interested in more best supplement posts? Check out our articles on Best Glutamine Supplements and Best Testosterone Supplements.
References
- Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. 2017 May 2;8(5):2054270417694291. doi: 10.1177/2054270417694291. PMID: 28515951; PMCID: PMC5418896.
- Wessels I, Fischer HJ, Rink L. Dietary and Physiological Effects of Zinc on the Immune System. Annu Rev Nutr. 2021 Oct 11;41:133-175. doi: 10.1146/annurev-nutr-122019-120635. Epub 2021 Jul 13. PMID: 34255547.
- Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in Wound Healing Modulation. Nutrients. 2017 Dec 24;10(1):16. doi: 10.3390/nu10010016. PMID: 29295546; PMCID: PMC5793244.
- Cervantes J, Eber AE, Perper M, Nascimento VM, Nouri K, Keri JE. The role of zinc in the treatment of acne: A review of the literature. Dermatol Ther. 2018 Jan;31(1). doi: 10.1111/dth.12576. Epub 2017 Nov 28. PMID: 29193602.
- Gammoh NZ, Rink L. Zinc in Infection and Inflammation. Nutrients. 2017 Jun 17;9(6):624. doi: 10.3390/nu9060624. PMID: 28629136; PMCID: PMC5490603.
- Watt NT, Whitehouse IJ, Hooper NM. The role of zinc in Alzheimer's disease. Int J Alzheimers Dis. 2010 Dec 20;2011:971021. doi: 10.4061/2011/971021. PMID: 21197404; PMCID: PMC3010690.
- Fosmire GJ. Zinc toxicity. Am J Clin Nutr. 1990 Feb;51(2):225-7. doi: 10.1093/ajcn/51.2.225. PMID: 2407097.
- Saper RB, Rash R. Zinc: an essential micronutrient. Am Fam Physician. 2009 May 1;79(9):768-72. PMID: 20141096; PMCID: PMC2820120.
Steve Theunissen
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