We Asked RDs What Zinc Supplements They Recommend — Here’s What They Said
Zinc is a mineral that is involved in hundreds of bodily processes. “It’s vital for immune health, reproduction, and many other enzymatic reactions in the body,” explains Stacey Woodson, RDN. Zinc is naturally found in foods like seafood, beef, oats, and pumpkin seeds, and most people get enough to meet the recommended daily allowance of 8 milligrams for women and 11 milligrams for men.
“There are some situations where zinc supplementation may be necessary though,” says Woodson. For example, elderly people with impaired digestion, vegans who don’t consume enough zinc-rich plant foods, and people with gastrointestinal disorders that affect nutrient absorption — like celiac disease or Crohn’s disease — may benefit from zinc supplements.
Zinc can also be helpful for immune support. Many people reach for zinc lozenges or supplements to aid with colds, and there’s some evidence that they can help you get over a cold faster. Zinc supplements also show potential for treating acne, since zinc has anti-inflammatory effects and plays a key role in skin healing.
However, it’s important to choose zinc supplements that contain safe amounts of zinc and that are quality tested to ensure they’re free of contaminants and undisclosed ingredients. “The best zinc supplements are also easily absorbed, gentle on the digestive tract, and budget-friendly,” says Woodson. So, to help you find the best zinc supplements, we asked five dietitians to share the products they recommend to their clients. Here’s what they said.
While dietary supplement capsules are more common, pressed tablets are smaller and easier to swallow for many people. MegaFood’s zinc tablets provide 22.5 milligrams of zinc, or 205 percent of the daily value (DV). Most zinc supplements contain more than 100 percent of the DV of zinc because only about 16 to 50 percent of zinc is absorbed by the body, depending on factors like gut health, the presence of food in the digestive tract, and the person’s zinc status. “MegaFood’s zinc tablets are made with fermented zinc bisglycinate, making it more bioavailable than some other forms of zinc,” explains Woodson. “It’s also gentle enough to be taken on an empty stomach.”
Each tablet contains an organic food blend offering extra antioxidants to support overall wellness. This supplement is Non-GMO Project Verified and certified Glyphosate Residue Free, meaning it’s been tested and shown to be free of the pesticide glyphosate, large amounts of which may cause hormonal changes and cellular damage. It’s also third-party tested for heavy metals and contaminants. Still, based on our research, some reviewers found the tablet difficult to swallow because it’s uncoated.
Most zinc supplements are available in capsule form, and many dietitians we spoke with recommended the Pure Encapsulations brand as a reputable source of high-quality supplement capsules. “It’s known for high-quality supplements, lack of fillers and unnecessary ingredients, third-party testing, and for following strict Good Manufacturing Practices standards,” says Jennifer Nicole Bianchini, RD.
Each serving provides 30 milligrams of zinc, or 273 percent of the DV. This dosage may be most suited to people who are at risk of a zinc deficiency, such as the elderly, vegans and vegetarians, and those with impaired digestion. Speak to your doctor or dietitian if you have any concerns. Zinc citrate should be taken with a meal for optimal absorption.
Zinc picolinate is a form of zinc that may be helpful for colds and other respiratory infections. Research shows that supplementing with zinc during a cold may shorten its duration by up to two days. Zinc picolinate in doses ranging from 10 to 50 milligrams per day has also been shown to potentially reduce the severity of other respiratory viruses like COVID-19. “I recommend it to clients,” says Gina Jones, RDN, “because this form of zinc is highly absorbable.” She also likes Thorne as a brand because it uses high-quality ingredients.
This product contains 15 milligrams of zinc, or 136 percent of the DV per capsule, a dose that may be helpful for short-term supplementation during viral infections. Note that it should be taken with a meal. Also, this product is not vegan-friendly, as it contains an added ingredient (leucine) from animal sources, although it is dairy-free. Thorne supplements are third-party certified for safety and quality by NSF, a leading supplement testing organization.
Zinc has hundreds of functions in the body, and it’s especially important for supporting the immune system. “Zinc picolinate may aid in boosting immune function and increasing antioxidant activity,” explains Jones, “and it’s great for gut and thyroid health.” Zinc plays an important role in thyroid hormone synthesis and helps the body use these hormones efficiently.
Pure Encapsulations Zinc 15 contains 15 milligrams of zinc picolinate per serving (136 percent of the DV), which makes it a suitable choice for supporting immune health in most people. Pure Encapsulations also offers Zinc 30, which contains 30 milligrams per serving, which may be a better fit for older people and vegans, who are at a higher risk of a zinc deficiency.
Jones recommends Pure Encapsulations for its rigorous quality standards, including third-party testing, contaminant and heavy metal testing, and supplier audits to confirm the quality of the ingredients used in its supplements. Note that Pure Encapsulations recommends taking this product with food.
If you follow a vegan diet, it’s important to seek out a vegan zinc supplement. “Some zinc supplements use animal-derived components like gelatin or magnesium stearate,” explains Sapna Peruvemba, RDN, “but I love this one because it’s vegan and made from whole food-sourced ingredients.”
“It provides a sensible 30 milligrams of zinc,” she notes, which is 273 percent of the DV. For vegans, who are at an increased risk of zinc deficiency because most zinc-rich foods are from animal sources, this dosage is appropriate. The zinc in this product is sourced from brown rice, and Peruvemba notes that the added raw probiotic and enzyme blend may help support digestion.
“Plus,” she says, “Garden of Life prioritizes quality with third-party testing and certifications.” It’s Non-GMO Project Verified and NSF Certified Gluten-Free. However, some reviewers say that the capsules have a strong unpleasant taste.
Preterm infants, or those with poor growth, may benefit from zinc supplementation, as directed by a health professional. Zinc plays an important role in cellular health and the hormonal regulation of growth and development, and zinc deficiency in children is characterized by poor growth. “Mary Ruth’s Infant Ionic Zinc drops may help with reflux and growth or appetite in infants,” says Beth Ferguson, RD. As a liquid, it’s easy to administer into a bottle or directly into an infant’s mouth. However, our research of reviews found that zinc sulfate may sometimes cause a burning sensation in the mouth, and that this supplement may also have an overly sweet taste.
Each serving contains 1 milligram of zinc sulfate, which is 33 percent of the DV for infants ages 6 to 12 months. This supplement is organic, non-GMO, and third-party certified by the Clean Label Project — so it’s been tested for over 200 contaminants.
It costs over $0.50 per serving, which is comparable to other liquid zinc formulations for infants. Be sure to speak with a pediatrician or pediatric dietitian before giving your baby a zinc supplement. It’s also best to consult with a pediatrician about proper dosage, since preterm infants may have different zinc needs than others.
Zinc carnosine is a unique type of zinc that may be particularly helpful for gut health. “It may help boost gut lining integrity in patients struggling with symptoms related to gut dysbiosis,” says Ferguson. Gut dysbiosis is an imbalance in the microorganisms living in the gastrointestinal tract, which can lead to digestive problems like bloating or diarrhea. It can also affect other bodily systems too, such as immunity and brain function, which are both heavily influenced by the gut microbiome.
Seeking Health Zinc Carnosine provides 16 milligrams of zinc per serving, which is 145 percent of the DV. Each serving also provides 75 milligrams of total zinc carnosine, which is similar to the amounts used in some studies linking zinc carnosine to improved gut barrier function. This product is also third-party tested for the presence of mold, contaminants, and heavy metals.
However, zinc carnosine is significantly more expensive than other types of zinc, and this supplement costs $0.66 per serving. Seeking Health advises taking it with a small amount of food.
Zinc supplementation may help reduce the duration of colds and respiratory illnesses in adults and children. I give this supplement to my kids in the late winter when colds and viruses run rampant. It’s unflavored and mixes easily into drinks, so they have no complaints about taking it.
It’s made with organic ingredients, and it provides 6.6 milligrams of zinc from zinc sulfate per serving (60 percent of the DV for children ages 4 to 18). You may also give a smaller dose of 3.75 milligrams to children ages 1 to 3 (125 percent of the DV for children ages 1 to 3), but make sure you discuss this with your child’s pediatrician beforehand to be sure it’s safe for your child.
It’s also non-GMO and third-party tested for safety and quality. However, it’s more expensive than comparable zinc supplements for children over the age of 4.
Organic supplements are made with ingredients that haven’t been exposed to synthetic pesticides (like glyphosate), which have been linked to health issues such as nerve and endocrine problems. Pure Synergy Zinc Complex is made from whole foods with fermented zinc, and it’s certified organic by Oregon Tilth.
Each capsule contains 15 milligrams of zinc, or 136 percent of the DV. In addition, it contains vitamin C and an antioxidant-rich organic whole-food complex, which may help support the immune system in addition to zinc. This moderate dose of zinc may be a good fit for people who want to boost zinc intake for skin health or immune support, but it may not be enough to prevent or reverse an existing zinc deficiency. Pure Synergy products are also vegan, non-GMO, and third-party tested. Note that this product contains soy, so people with a soy allergy should avoid it.
If you’re on a tight budget, NOW Zinc Gluconate is an excellent choice. Depending on where you purchase it, each serving costs $0.03 to $0.06. Additionally, the bottle contains 250 tablets, roughly an eight-month supply.
Each tablet provides 50 milligrams of zinc from zinc gluconate, or 455 percent of the DV. Some research suggests that zinc gluconate is easier to absorb than other forms of zinc. NOW supplements aren’t third-party tested, but the brand tests for quality, safety, and purity using its in-house labs.
Considering the high dose of zinc this product contains, it’s a good idea to speak with your healthcare provider before starting to take it — especially since long-term zinc use can reduce your ability to absorb copper.
Zinc bisglycinate, sometimes called zinc glycinate, is one of the easiest forms of zinc for the body to absorb and use. It’s made of zinc that’s bound with glycine, an amino acid that helps improve the absorption of many minerals. Designs for Health Zinc Supreme contains 30 milligrams of zinc from zinc bisglycinate, or 273 percent of the DV, so it may be best suited for people at high risk of a zinc deficiency, such as older people and vegans. In addition, it includes riboflavin, vitamin B6, and molybdenum — which play similar roles as important cofactors in various biochemical pathways.
Designs for Health products are third-party tested to ensure label accuracy and lack of contaminants. This product is also vegan and non-GMO. It’s available on Amazon and the Designs for Health website but not other major online retailers, so your purchasing options are somewhat limited.
Because of its anti-inflammatory effects, zinc may help with a number of skin conditions, including acne. It’s also important for wound healing. New Chapter Fermented Zinc Complex contains zinc and other ingredients like copper and turmeric that may help with skin health or offer anti-inflammatory benefits.
This product contains 15 milligrams of zinc from fermented zinc oxide, or 136 percent of the DV. It’s also certified organic by Where Food Comes From, Non-GMO Project Verified, and third-party tested for the presence of contaminants and heavy metals.
However, at about $0.50 per serving, it’s one of the more expensive zinc supplements. Most range from $0.20 to $0.30 per serving. Also, although fermentation may help improve absorption, zinc oxide isn’t absorbed as well as other types of supplemental zinc.
Copper is similar to zinc in many ways. It’s an important player in several reactions that support energy production, brain function, connective tissue health, and immunity. Copper and zinc compete for the same absorption pathways in cells, so one of the major drawbacks of long-term zinc supplementation is that it could induce a copper deficiency. This zinc supplement from Whole Foods features both zinc and copper to offer a balance of these nutrients and potentially help prevent a zinc-induced copper deficiency.
One serving provides 15 milligrams of zinc (136 percent of the DV) from two different forms of zinc, zinc arginate and zinc glycinate, along with 2 milligrams of copper (222 percent of the DV) from copper glycinate. The two forms of zinc are chelated, or bound in a way that helps support better absorption.
The amount of copper in this supplement is well below the UL for copper, so it shouldn’t cause any significant complications. This combination of zinc and copper may be a good fit for someone who will be using long-term zinc supplementation to reverse or prevent a deficiency. In particular, people with celiac disease are at risk of zinc and copper deficiencies.
Whole Foods 365 products aren’t third-party tested. The company carefully vets its ingredient suppliers, according to its website, but there are no publicly available testing reports. This supplement is an affordable option at about $0.10 per serving.
If you dislike or struggle with swallowing pills, a liquid zinc supplement may be a better choice. Trace Minerals Ionic Zinc provides 50 milligrams of zinc (455 percent of the DV) from zinc sulfate in a 1.25 milliliter serving. This is a high dose, but absorption studies show that zinc sulfate has a similar absorption rate as zinc oxide, one of the most poorly absorbed forms of zinc. Additionally, the liquid formulation makes it easy to take a smaller dose.
Trace Minerals supplements are third-party tested for purity, label accuracy, and contaminants. This product has a strong bitter and metallic flavor, which some people say can cause a burning sensation. It’s best mixed into a flavored beverage to mask the taste. Additionally, it should be taken with a meal to help prevent digestive upset; several reviewers noted that taking it on an empty stomach made them vomit.
It costs roughly $0.32 per serving, so it’s a moderately priced option.
To choose the best zinc supplements, first we researched why someone might need to supplement zinc and how much is needed. We then interviewed these dietitians to ask which zinc supplements they personally use or recommend to their clients:
Stacey Woodson, RDN
Jennifer Nicole Bianchini, RD
Gina Jones, RDN
Sapna Peruvemba, RDN
Beth Ferguson, RD
Woodson and Bianchini also provided additional information about what to look for in a high-quality zinc supplement and some of the benefits and risks of taking zinc supplements.
I’m also a registered dietitian, so I also included some zinc supplements from brands that I trust and have used before. The list also features a variety of zinc supplements that may be helpful for different needs — from reversing a zinc deficiency to supporting gut health to helping with a cold. I also prioritized picks that are third-party tested to verify that the supplement’s contents match its label. Additionally, I chose zinc supplements at several different price points to suit a range of budgets.
These are some of the most important factors to consider when buying zinc supplements:
Dose: Zinc supplements typically contain 15 to 50 milligrams of zinc per serving. The tolerable upper intake level of zinc is 40 milligrams, and higher doses may cause unpleasant side effects like nausea, headaches, and appetite changes. High doses may also interfere with copper absorption. However, only about 16 to 50 percent of the zinc from zinc supplements is typically absorbed by the body. As long as you choose a zinc supplement that’s lower than the UL of 40 milligrams, you have a low risk of experiencing complications from a zinc overdose.
Supplement form: Zinc supplements are typically capsules, but they’re also available in liquid or tablet form. If you dislike pills or have trouble swallowing them, a liquid zinc supplement may be a better option. Liquid zinc supplements may be a good choice for elderly people who can’t swallow well or who are already taking several pills each day.
Third-party testing: Supplements aren’t tested for safety, quality, or purity by the U.S. Food and Drug Administration before they’re sold. To be sure the supplements you purchase are safe, free of contaminants, and contain only what’s on the label, look for supplements that have been third-party tested or certified by NSF International, United States Pharmacopeia, or ConsumerLab.
Price: Zinc supplements typically cost between $0.20 and $0.35 per serving. Some can be more expensive, such as zinc carnosine, which is a highly specialized zinc supplement to support gut lining integrity. Others can be less expensive, as low as $0.03 per serving.
Zinc is an important mineral that’s involved in hundreds of biological processes. It acts as an enzyme cofactor, meaning it’s necessary for certain enzymes to function correctly. Most notably, it’s necessary for immune function, wound healing, skin health, gut health, and healthy cell development.
There are several forms of supplemental zinc available, and the best choice for you depends on several factors, including why you’re taking zinc, which supplement type (tablet, liquid, or capsule) you prefer, and your budget.
Zinc citrate, zinc picolinate, zinc gluconate, and zinc glycinate are recommended by Woodson. They appear to be well absorbed and easy for the body to use. Zinc gluconate and zinc glycinate may have the best absorption.
Some other forms of zinc to consider include:
Zinc carnosine: Zinc carnosine may help improve gut barrier integrity, reducing symptoms of gut dysbiosis. However, it’s more expensive than other types of zinc.
Zinc sulfate: Most liquid forms of zinc are made using zinc sulfate. “It can be harder on the stomach and may cause nausea or discomfort,” notes Bianchini, so it’s important to take zinc sulfate with food.
Zinc oxide: Zinc oxide is inexpensive but less well absorbed compared with other types of zinc.
Zinc supplements are helpful for reversing a zinc deficiency. According to Woodson, the elderly, vegans and vegetarians, people on restrictive or low-calorie diets, and those with chronic diseases that impact nutrient absorption are more likely to have poor zinc status and may benefit from supplementation. If you think you may be at risk of a zinc deficiency, make sure you tell your healthcare provider, as they may be able to order a zinc test to confirm. These types of mineral tests are not usually included in routine blood tests during annual examinations.
Short-term zinc use may also help support your immune system. “If you are fighting a cold or infection, traveling, or expect to be around people who may be sick,” says Bianchini, “supplementing with zinc may be beneficial.”
Zinc supplements may cause unpleasant side effects when taken on an empty stomach, including stomach pain, diarrhea, nausea, or vomiting. “It’s generally recommended to take any form of zinc supplement with food,” says Bianchini.
Additionally, zinc supplements may affect copper status. “Zinc and copper compete for the same absorption pathways in the body,” she explains, “so if you take too much zinc, you can become copper deficient over time.”
She adds that zinc can also interfere with certain medications, so it’s important to speak with your healthcare provider before starting a zinc supplement.
