Best Zinc Supplement: How to Choose One
Zinc is an essential mineral involved in immunity, wound healing, and many enzymes. Supplements can help when intake is low, but more is not better and high doses carry risks. Here is how to choose and use zinc wisely.
Key takeaways
- Well absorbed forms include zinc picolinate, citrate, and gluconate.
- A modest daily dose is enough for most people.
- Long term high doses can interfere with copper and cause problems.
- Take it with food if it upsets your stomach.
Choosing a form
Zinc comes bound to different compounds. Well absorbed and widely used forms include picolinate, citrate, and gluconate. Zinc oxide is cheaper but less well absorbed. Any of the better absorbed forms at a sensible dose will do the job for most people.
How much is enough
A modest daily dose covers the needs of most people who are not deficient. Zinc is a mineral where excess causes problems, so resist the urge to megadose. Very high intakes over time can interfere with copper absorption and lead to deficiency of that mineral, among other issues.
- Well absorbed forms like picolinate or citrate
- A modest daily dose for most people
- Avoid long term high doses
- Take with food to reduce nausea
When zinc helps
Zinc supplements make the most sense when intake is low or needs are higher. Some people use short courses of zinc lozenges at the onset of a cold, where there is some evidence it may shorten duration. For everyday use, a sensible dose within recommended limits is the safe approach.
Frequently asked questions
Well absorbed forms like zinc picolinate, citrate, or gluconate are good choices. Oxide is cheaper but less well absorbed.
Yes. Long term high doses can interfere with copper and cause problems. Stick to sensible amounts.
Zinc lozenges taken at the onset of a cold may modestly shorten its duration in some studies. Everyday megadosing is not advised.
References and Key Studies
How we researched this: Our editorial team reviewed peer-reviewed clinical research and independent health-authority guidance before writing and reviewing this article. Key studies are listed below so you can read the science yourself.
- Fantacone ML, et al. (2020). The Effect of a Multivitamin and Mineral Supplement on Immune Function in Healthy Older Adults: A Double-Blind, Randomized, Controlled Trial. Nutrients. PubMed: 32823974
- Granero R, et al. (2021). The Role of Iron and Zinc in the Treatment of ADHD among Children and Adolescents: A Systematic Review of Randomized Clinical Trials. Nutrients. PubMed: 34836314
- Darling AM, et al. (2017). Vitamin A and Zinc Supplementation Among Pregnant Women to Prevent Placental Malaria: A Randomized, Double-Blind, Placebo-Controlled Trial in Tanzania. Am J Trop Med Hyg. PubMed: 28115667
Further reading: NIH Office of Dietary Supplements fact sheet · More research on zinc (PubMed) · Google Scholar
