If you are vegetarian, have a digestive condition, or are pregnant or lactating, you may be at higher risk of a zinc deficiency. Signs of a zinc deficiency may include frequent colds, nausea, poor wound healing, skin rash or ulcers, weight loss, hair loss, sexual dysfunction, or worsening asthma symptoms. These symptoms may be tough to pinpoint as a zinc deficiency, so check with a healthcare provider to assess your symptoms.
Most people don’t need to take a zinc supplement, and taking too much zinc, especially over a longer period of time, can be harmful. However, if you are looking to blunt the blow of a nasty cold or find yourself experiencing symptoms of a zinc deficiency, a zinc supplement may be beneficial. To recommend the best zinc supplements, our dietitian used her clinical training and the latest research to evaluate the best supplements on the market. In order to safely apply these insights and choose a zinc supplement, consult with a healthcare provider to discuss the ideal form and dose for you.
Who May Benefit From Zinc
Those who have or are at risk of a zinc deficiency, those who are managing certain viruses, those looking to prevent or manage certain conditions, and older adults may benefit from zinc supplementation.
Correcting for a deficiency: Vegetarians, those with digestive conditions, and those who are pregnant or lactating may be at higher risk of a zinc deficiency and therefore may benefit from a supplement.
Treating a cold: Perhaps the most popularized use for zinc supplements is in treating cold symptoms and boosting the immune system. Zinc lozenges can help decrease the duration of a cold and reduce symptoms, but not prevent one from coming on. It is important to take zinc supplements properly when treating a cold:
Take 6-10 lozenges dissolved slowly over time. Do not use this treatment for longer than a week at a time.
COVID-19: Though there have been limited studies on the impact of zinc supplements on symptoms and death from COVID-19, it is likely that zinc may help prevent or treat the virus alongside other treatments.
Eye health: Age-related macular degeneration (AMD) is the leading cause of blindness in elderly people in the United States. Although zinc does not help in the early stages, high-dose zinc supplementation or zinc alongside antioxidants like vitamin C and E can slow the progression of advanced AMD.
Sperm health: If starting a family is on your to-do list, zinc might be a supplement that you, or your male partner, will want to consider for maximum sperm health. According to Mannaker, “sperm is extremely susceptible to cell damage, which can be a result of a variety of things, including being exposed to pollution, eating fried foods frequently, and living a stressful lifestyle.” Zinc acts as an antioxidant, helping support sperm health and reducing the risk of damage.
Blood sugar control: Low-dose zinc supplementation (less than 25 mg per day) for a long period of time may help lower blood sugar for those with type 2 diabetes.
Age-related decreases in zinc consumption: Older age can lead to challenges with appetite and adequate consumption. Up to 25% of adults, even those taking dietary supplements, may be under-consuming zinc and therefore might benefit from additional supplementation.
Additional Considerations for Supplementing with Zinc
If you are taking certain medications, it’s important that you speak with a healthcare provider before considering taking a zinc supplement.
Antibiotics: Certain types of antibiotic medication, such as Cipro or Achromycin, can inhibit the body’s ability to absorb zinc and the antibiotic itself. Patients should be instructed to take the antibiotic two hours before or four to six hours after taking a zinc supplement. Similarly, if you take the drug penicillamine to treat rheumatoid arthritis you should also separate them by 2 hours for best absorption. Diuretics: If you are taking thiazide diuretics, which might be common if you have a heart condition, high blood pressure, or diabetes, have your zinc levels monitored closely as the body’s zinc can quickly become depleted through increased urination. ACE inhibitors: Blood pressure medications from the class called ACE inhibitors (ex. Enalapril, lisinopril) may decrease the levels of zinc in your blood. Cisplatin: This chemotherapy drug may cause more zinc to be excreted in your urine. NSAIDs: Medications like Advil or Motrin may be less efficiently absorbed and used in your body when taken with zinc. Penicillamine: Levels of zinc in your blood may decrease when taking this drug, which is used to treat Wilson’s disease and rheumatoid arthritis.
The zinc picolinate is NSF Sport Certified, meaning it is not only NSF Certified, ensuring no unsafe levels of contaminants, but also it is free of 200 substances banned by athletic organizations. On top of that, it is ConsumerLab.com approved, gluten-free, soy-free, and dairy-free, and does not contain any artificial colors or flavors.
While it is slightly more expensive than the competition, you can rest assured you are getting a quality product from a trusted brand. If you have a sensitive stomach, this supplement may be less likely to cause nausea than other products, but if you experience digestive discomfort, we recommend taking it with food.
Price at time of publication: $18 ($0.30 per serving)
It’s incredibly easy to take; just mix it in with water or your favorite beverage. ConsumerLab.com writes that during their testing a very faint metallic taste was noted, so you might find that adding it to a flavored beverage helps it go down easily. Good State’s zinc is vegetarian and made in the USA.
Price at time of publication: $22 ($0.19 per serving)
Nature’s Way Zinc is ConsumerLab.com approved, vegan, and contains no yeast, wheat, soy, dairy, or preservatives. Of note, it also contains vitamin C and echinacea, which can be helpful for immune support as well. You will also find stevia leaf and some sugar alcohols (sorbitol and mannitol) for sweetness. Sugar alcohols may cause some stomach bloating, and it’s also been shown that zinc supplements that contain these ingredients may have different levels of effectiveness for people as opposed to zinc on its own.
Price at time of publication: $6 ($0.10 per serving)
We like that this choice is a low-cost option while still being USP third-party certified meaning you can trust the ingredient amounts are tested and verified. While this tablet should be well tolerated by most people, note it is recommended to take with food and water for best results. There are no artificial flavors, colors, or preservatives added to this zinc supplement, and it is also gluten free.
Price at time of publication: $4 ($0.04 per serving)
Be aware that 50 mg per capsule is a very high dose that exceeds the Tolerable Upper Intake Level for adults (40 mg), so it is only suitable for certain people. Be sure to check with a healthcare provider before taking this supplement to make sure it is dosed appropriately for you. Take it with food and water to avoid discomfort and for best absorption. This zinc choice has gelatin listed as an ingredient, so note is is not considered vegan and may not be suitable for those who don’t eat pork products.
Price at time of publication: $14 ($0.06 per serving)
Jarrow’s Zinc Balance is NSF Certified, suitable for vegetarians/vegans, and is free from all major allergens. One thing to consider is that the dose of zinc is only 15 mg, which slightly exceeds the RDA and would still be suitable to be taken daily, but it may not be effective for colds or rapidly helping to correct a deficiency.
Price at time of publication: $14 ($0.14 per serving)
To name a few of the nutrients in this multivitamin, it contains vitamin K2, which may be hard to obtain enough of from the diet and may play a role in bone and cardiovascular health. It also contains vitamin D, which may work closely with K2. Our bodies make vitamin D following sun exposure, but most people do not spend enough time outside or live too far north to make enough vitamin D, and a supplement is commonly recommended.
It also contains a solid dose (600 milligrams) of vitamin B12, which is beneficial for vegetarians, vegans, and older adults, along with those with digestive conditions. This supplement also contains 140 milligrams of lutein, which, along with zinc, may benefit people with or at risk of age-related macular degeneration, and it may play a role in reducing the risk of chronic diseases.
We also love that this supplement comes in a two capsule dose, so those needing lower doses of these micronutrients can simply take one capsule. Keep in mind that, while impressively comprehensive, this multivitamin does not contain every micronutrient. If you need to supplement with minerals like calcium or iron, for example, you will have to take a separate supplement.
Price at time of publication: $34 ($1.13 per serving)
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look for in a Zinc Supplement
Third-Party Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. The third-party certifications we can trust are: ConsumerLab. com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive, so many companies choose not to get their products tested by one of these three organizations. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification. Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling the manufacturer and its testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.
According to ConsumerLab.com, of the zinc supplements that they tested, none were found to exceed reasonable contamination limits for heavy metals. This does not account for all of the zinc supplements on the market, however, so exercise caution when choosing a product.
Form
As with most vitamin and mineral supplements, there are many forms of zinc that you may find on the pharmacy shelves.
Zinc gluconate:
One of the forms most commonly used for cold-related products and shown to be effective at reducing symptoms. Inexpensive
Zinc acetate: The other most commonly used form for cold-related products, also effective at reducing symptoms
Zinc sulfate: Inexpensive and effective form used in some supplements..
Zinc citrate and picolinate are other forms of zinc supplements that are considered to be well absorbed, and the zinc oxide form is likely not absorbed as well.
Zinc most commonly comes in the form of lozenges, pills, capsules, or drops. Zinc nasal sprays and gels may cause loss of smell and so should be avoided.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to your healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Added sweeteners: Zinc lozenges are often made with a sweetener, whether that is corn syrup or sucrose, so take that into consideration if you are concerned about your sugar intake.
Vitamin C: Some zinc supplements may also contain vitamin C, which is thought to add additional immune-boosting qualities.
Taken in large amounts, zinc may cause diarrhea, abdominal cramps, and vomiting within 3-10 hours of taking the supplement.
Zinc Dosage
According to the Institute of Medicine, the Recommended Dietary Allowances (RDAs) for zinc are as follows:
Birth- 6 months: 2 mg7 months-3 years: 3 mg4-8 years: 5 mg9-13 years: 8 mg14-18 years: 11 mg for men, 9 mg for women19+ years: 11 mg for men, 8 mg for womenPregnancy14-18 years: 12 mg19+ years: 11 mgLactation14-18 years: 13 mg19+ years: 12 mg
For infants up to 6 months there is no RDA established, so this level reflects the Adequate Intake level, which is a level assumed to be adequate to meet nutrient needs.
When shopping for supplements, consider that the percentage of elemental zinc varies by form. The elemental content is what appears on the supplement label, so it’s easy to understand exactly how much you are getting and see that you are taking a safe dose.
How Much Is Too Much?
The Tolerable Upper Intake Level for zinc is:
0-6 months of age: 4 mg7-12 months of age: 5 mg1-3 years of age: 7 mg4-8 years of age: 12 mg9-13 years of age: 23 mg14-18 years of age: 34 mgOver 19 years of age: 40 mg
Symptoms of too much zinc may include nausea, vomiting, abdominal cramps, diarrhea, headaches, or loss of appetite. Doses of 100-300 mg/day may cause a copper deficiency, with anemia, impaired immune function, and blood lipid imbalances, namely decreased HDL (the “good”) cholesterol.
If you can, take your zinc supplement with water or juice separately from meals. If you experience nausea, take the supplement with a meal—you may be able to increase absorption by including a source of animal protein such as beef, chicken, pork, or seafood. If you’re taking a zinc supplement, talk to a healthcare provider about also taking copper, as too much zinc can cause a copper deficiency.
