Why do we need zinc in our bodies? Zinc is an essential trace element because it helps our immune system fight off viruses and infection, it also helps our skin, and sense of smell and taste. Zinc’s genetically needed as our body uses it to make proteins and our DNA. And children and pregnant women rely on Zinc for growth and development. This is why zinc is a biohack we should all look at.
Although zinc can be found in food, a good supplement can help maximize your health, and zinc supplements come in a variety of forms to suit your specific needs. Here are the ones we recommend.
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As you’re about to learn, there are benefits with each of the zinc recommendations we’ve made for you, it’s one of the reasons we don’t just give you a Top 10. But we can help more, so read on to see which makes the perfect one base on your needs and lifestyle and avoid potential problems when taking zinc too.
Common Supplement Types
There are several types of zinc supplements you’ll find out there, here’s a useful guide to decide what to buy:
Zinc Gluconate: Commonly found in over the counter forms, often used for cold remedies.
Zinc Acetate: Added to cold lozenges to reduce active harms of symptoms and speed up recovery times.
Zinc Orotate: Helps in the Gonad development in men. This is often used as a preventive action against prostatic hypertrophy, pituitary dwarfism and inhibition loss. Zinc Orotate is bound to Oratoric Acid due to its chemical form.
Zinc Citrate: One of the easily absorbed forms of Zinc, Zinc Citrate also bears an appealing taste.
Zinc Picolinate: The best absorbed form of Zinc according to most research.
You also don’t just have to take Zinc on its own, it can be found in various forms, including liquids and energy bars, so how you take Zinc depends on what works best for you.
So now you can see there are differences in Zinc, let’s get into the reviews of our shortlisted products now so you can see how they would work best for you.
Dr Seth’s Power Zinc
Why we picked it: High quality, highly rated by users and a good for many people
This Zinc supplement comes with organic sunflower oil and coconut oil. Suitable for both men and women, Dr Seth’s Power Zinc is free of gluten, soy, and dairy substances. It provides 200% daily value of Zinc for an excellent immune system boost. It is also known for providing an extra layer of protection to your digestive system and skin.
Highlights:
- 30 mg Zinc per serving
- Free of soy, gluten, and dairy
- Organic
- Made of sunflower oil and coconut oil
- Suitable for both men and women
- Contains Zinc Picolinate
- 200% daily value of Zinc
Who Makes It:
This product is designed and developed by Dr. Seth, a Pittsburgh based physician who is famous for sourcing a great number of natural products. Dr. Seth has put years of research into developing the products. This company’s products include vitamins and mineral supplements. Most of the products from Dr. Seth are reputed and known to have the least side effects.
Pros:
- Organic
- Easy to consume and digest
- Boosts immune system
- No added flavors
- Additive free
- High Zinc Content – 200%
- Good value for money
Cons:
- Not suitable for people who are allergic to coconut oil and sunflower oil
- Can cause discomfort as the level of zinc is quite high
Solgar Chelated Zinc
Why we picked it: Respected company and great if you want chelated zinc
This is arguably the best option among chelated Zinc. Chelated Zinc helps the user to take optimum level of the supplement. Being gluten free, this zinc supplement is very suitable for vegans. Apart from gluten, the Solgar Chelated Zinc is also free of yeast, sugar, sodium, wheat, and dairy. No sweeteners, flavors, and preservatives are used in its formula.
Highlights:
- Chelated form of zinc
- 22mg per tablet
- 100-250 tablets per package
- Gluten free
- No preservatives, sodium, yeast, dairy, wheat, and sugar
- Suitable for vegans
- Goes well with a copper supplement
Who Makes It:
Solgar is one of the oldest companies when it comes to the supplement market. For more than 70 years, this company has been producing some amazing vitamins and supplements. They actively contributed to inventing the first generation of nutrient supplements in the century. Solgar has been so successful in this highly competitive industry because of the amazing quality of their products.
Pros:
- Chelated zinc
- Gluten, preservatives, sodium, dairy, wheat, and sugar free
- Great for skin care
- Suitable for optimum consumption
- Vegan friendly
- Top quality raw ingredients
Cons:
- Can be a bit itchy in the throat
The Protein Works Zinc and Magnesium
Why we picked it: Great quality and contains additional Magnesium, Copper and Vitamin B6
This Protein Works Zinc and Magnesium provides you that instant burst of freshness that will help you get rid of tiredness and fatigue right before bed. Fused with vitamin B6 and Copper for added cognitive support and a favorite among athletes, the supplement also provides you one-third of your Daily Value of Copper.
Highlights:
- High Zinc content (30mg)- 200% of Daily Value
- 19mg of Magnesium (Magnesium Citrate)
- 1/3rd of Daily Value of Copper
- Vitamin B6
- Instant freshness boost removing fatigue
- Normalizes testosterone levels
- 100% Natural flavors and colors
- High grade Zinc and Magnesium
Who Makes It:
The Protein Works is one of the very few companies on the market that market a ‘lifetime guarantee’ with their supplement. A brand best known for serving athletes, the company’s commitment to unparalleled product quality and their recent 1 million orders milestone into 50 different countries mean they come highly recommended.
Pros:
- High Zinc ontent-30mg
- Boosts Sports and Fitness Performance
- 19mg Magnesium
- Packaged in Letterbox Friendly Pill Bottles for Easy Delivery
- Lifetime Guarantee
Cons:
- Excess Magnesium unnecessary for those without Magnesium deficiency
Garden of Life Raw Zinc
Why we picked it: Vegan and added Vitamin C
Garden of Life Vitamin Code Raw Zinc is a vegan, whole-foods based zinc supplement that adds a little hit of vitamin C to their product. The supplement requires the user to take two pills per day and while most supplement use gelatin capsules, Garden of Life’s Raw Zinc is a potent option that uses a raw veggie mineral blend in this supplement.
Highlights:
- 30 mg Raw Zinc Serving- 200% of Daily Value
- 100% Vegan, replacing gelatin with 23 different veggies in a mineral blend
- Daily serving is two small pills, helping split dosages
- Throws Vitamin C into the mix., 100% of our daily Vitamin C requirement is present per dosage
- No binders or fillers
- No Added Color
Who Makes It:
Garden of Life, LLC, is a recognized leader and innovator in whole-food, science-based, USDA Organic and Non-GMO Project Verified nutrition. The company has a market reputation for being trustworthy and open to changes with the business. Headquartered in Palm Beach Gardens, Fla., the company offers more than 250 branded supplements that help people achieve extraordinary health according to their website and their market reputation makes them highly recommended.
Pros:
- Vegan-friendly
- 75 alkalizing trace minerals added
- Powder form bounded in capsules
- Added nutrients
- Additive free
- Independently Quality Tested
- High Zinc Content – 200%
Cons:
- Unclear what type of Zinc product contains, may affect absorbability
- Might cause nausea due to high Zinc content
Healthspan Elite Zinc + Vitamin C
Why we picked it: Good for people in the United Kingdom and tested so it’s perfect for professional sports people
Healthspan Elite’s Zinc+ Vitamin C tablets were designed with active people in mind, providing a Zinc+ Vitamin boost to those who want to promote a healthy immune system. Citric Acid combines with Zinc in the capsules to form a chemical called Zinc Citrate allowing these tablets work a lot faster than regular Zinc supplements.
Highlights:
- 15mg of Zinc.
- Body ready Zinc Citrate.
- Easy swallow tablets with added Vitamin C
- Gelatin free
- Vegans / Vegetarian
- GMP and Friend of the Sea approved
- Tested in LGC’s labs for substances banned by WADA
Who Makes It:
Established by Derek Coates in 1996, Healthspan currently stands as the UK’s largest mail-order supplier of vitamins, minerals and health supplements. A company that prides itself for producing GMP approved products and avoiding animal testing, the reputation of Healthspan comes paralleled by none, and thus they are very highly recommended.
Pros:
- 15mg Zinc- Over the daily value
- Non-GMO source for Zinc Citrate
- Vegan and Vegetarian
- Gelatin free
- Easy swallow tablets
- Independently Quality Tested
Cons:
- Small dosage of Zinc compared to other brands
NOW Foods Zinc Picolinate
Why we picked it: High quality and very high dose
NOW foods Zinc Picolinate comes in capsuled forms and its dosage can be changed by splitting the capsule open. NOW Zinc Picolinate offers a 50mg dosage-455% Daily Value. The capsules have a higher rate of mineral uptake in bodily tissues than other form of chelated zinc and are Veg friendly according to the packaging.
Highlights:
- All Natural
- 50mg dosage- 455% of Daily Value
- High Bioavailability
- Allergens such as yeast, gluten, soy, milk, eggs, shellfish or tree nuts are avoided
- Produced in a GMP facility.
- High Brand Value
Who Makes It:
Since 1968, market giant NOW has been a leader in the natural products industry. The company has reputation for environmentally sustainable, affordable and-natural products and stands today as a pioneer and a leader of the supplement industry. The company has one of the greatest reputations of anyone on this list and is highly recommended.
Pros:
- High Zinc content- 455% of Daily Value
- Affordable price
- Major allergens avoided
- Natural and bioavailable
- Chelated capsule
- Quality Assured
Cons:
- Zinc intake must be balanced with copper supplement
Thorne Zinc Picolinate
Why we picked it: High quality but lower dose so ideal if you don’t need as much
If reliability is what you’re looking for, be sure to check out Thorne Research. Thorne Research Zinc Picolinate is free of GMOs, gluten, preservatives and most major allergens. The lower 15mg dose is great for new consumers and is known for clearing up acne faster and more effectively than other known brands. The caplets also have a reputation of helping with both cold and sleep.
Highlights:
- Gluten Free
- Two month supply
- Great reviews all around
- Clears skin discomfort ultra-fast
- Lower Zinc dosage- 15mg
- Free of GMOs and preservatives
- Free of all major allergens
- Promotes reproductive health
Who Makes It:
Thorne Research Inc. manufactures and supplies wellness supplements including circulatory, cognitive, detoxification, endocrine, gastrointestinal, immune, sleep, musculoskeletal, and neurological support products, as well as aging, antioxidants, fatty acids, minerals, proteins, vitamins, veterinarian, women’s, and men’s health products. The company is known for its investment into improving their products clinically and comes highly recommended by thousands of users.
Pros:
- Trusted for quality and customer safety
- Gluten Free
- GMO free
- Free of all major allergens
- Improves Testosterone metabolism
- Great user review
- Independently Quality Tested
Cons:
- Although mostly very gentle on stomach, others may have some sensitivity.
EZ Melts Zinc
Why we picked it: Melts in the mouth
EZ Melts Zinc is a supplement designed to help you achieve better digestive and immune system function. The supplement comes naturally flavored, while being both gluten- free and vegan/ vegetarian friendly. The supplement promotes protein synthesis and healthy hormone levels while also being good for skin health and cellular renewal.
Highlights:
- 30 mg Zinc dosage- 200% of Daily Value
- Melts in mouth without water
- 60 days’ supply
- Gluten Free
- Vegan and vegetarian friendly
- Supports healthy digestive and immune system function
- Promotes protein synthesis
- Aids cellular renewal
- Supports healthy skin
Who Makes It:
Led by Dr. Jose Rocca, EZ Melts® is a unique blend of science and art. Commited to creating products without artificial sweeteners and GMO, the company’s unique “melt in mouth” technology is a landmark in the wellness product industry and their reputation is a unique and great one. The come highly recommended.
Pros:
- Unique “melt in mouth” technology
- High Zinc content- 30mg
- Gluten free, non-GMO
- No added sugar
- Vegan and vegetarian friendly
- Promotes protein synthesis
Cons:
- Supplement values not validated by the Food and Drug Administration
Optimum Nutrition ZMA
Why we picked it: Zinc, Magnesium and Vitamin B6 make it good for those who exercise
This supplement is one of the best available options for workout enthusiasts. It is a combination of zinc and magnesium, two of the most important minerals the human body requires. Other than zinc and magnesium, you’ll also get Vitamin B6 from this great supplement. It provides optimum nutrition for endurance and muscle recovery. You can definitely consider Optimum Nutrition ZMA if you are looking for a supplement for your active lifestyle.
Highlights:
- 30 mg zinc
- 450 mg magnesium
- 10.5 mg Vitamin B6
- Contains SNAC System blend
- Goes well with glutamine and creatine
- Contains gelatin, magnesium stearate, and microcrystalline cellulose
Who Makes It:
Optimum Nutrition is a part of Glanbia global nutrition group. For more than 30 years, this company is helping performance focused athletes. It is one of the very few sports nutrition manufacturers to produce in every category. To maintain the highest standard of quality, Optimum Nutrition has always taken a hands on approach.
Pros:
- 30 mg zinc
- Combination of zinc, magnesium, and Vitamin B6
- Has gelatin and microcrystalline cellulose
- Enhances endurance and muscle recovery
- Good for both men and women
- Great sleep aid
- Can give vivid dreams
Cons:
- Not for people who just want zinc
Bulk Powders Optizinc
Why we picked it: Great value and quality
It’s a specific zinc form that is bioavailable. It is prepared by binding zinc with methionine. It helps with maintaining normal blood testosterone levels and enhances the functions of the body’s immune system. Moreover, it is known for better skin and hair health. It is a great supplement for the ones who are looking for dietary intake.
Highlights
- 30 mg tablets
- 270 tablets per pack
- Zinc is bound with methionine
- Bioavailable form
- Necessary trace mineral
- Supports protein synthesis process
Who Makes It:
Bulk Powders is an award winning health and fitness supplement brand. The company was born in Colchester, back in 2005. They are famous for producing premium supplements at a budget price. They create the products in-house by purchasing bulk raw materials. That’s why the company name is Bulk Powders.
Pros:
- 30 mg zinc
- Bioavailable form of zinc
- Contains methionine
- Maintains blood testosterone level
- Maintains good skin and hair
- Contributes to immune system
Cons:
- The tablets are not very well designed
Thorne Catalyte
Why we picked it: Lower zinc content but a great flavoured recovery drink
Thorne has replicated your sweat by blending potassium, calcium, magnesium, and zinc in a ratio that mimics what you’re losing through your next workout. The supplement also contains B vitamins, Vitamin C and D-ribose which helps stimulate energy recovery.
Highlights:
- Low and yet refreshing Zinc content- 5mg.
- NSF Certified for Sport® product
- D-ribose slows lactic acid build-up and stimulates energy recovery
- No artificial sweeteners
- Low in calories
- Supports healthy skin
- Multivitamin complex
- 1 level scoop in 9 ounces of water replaces minerals lost during workout
Who Makes It:
Thorne Research Inc. manufactures and supplies wellness supplements, aging, antioxidants, fatty acids, minerals, proteins, vitamins, veterinarian, women’s, and men’s health products. The company is known for its investment into improving their products clinically and comes highly recommended by thousands of users.
Pros
- Slows lactic acid build-up and stimulates energy recovery
- 5 mg Zinc content along with other minerals for instant energy boost
- No artificial sweeteners
- NSF Certified for Sport® product
- Low in calories
Cons:
- Zinc content too low to meet Daily Value in recommended dosage
Kion Clean Energy Bar
Why we picked it: All the benefits of an energy bar with Zinc too
The Kion Clean Energy Bar is not a traditional zinc supplement, rather it’s closer to a regular energy bar. But it’s different from other energy bars in terms of nutrients, as it is made from mostly organic ingredients. Those who are looking for a source of zinc, but not into powders, capsules, or tablets, can have a look at this option. The Kion Bar is made of organic white chia seeds, which is a great source of zinc. Other than zinc, it has other nutrients like calcium, phosphorus, sea salt, medium chain fatty acids, and almonds.
Highlights:
- Contains organic white chia seeds
- No sugar crashes
- No soy, dairy, gluten, or whey protein
- Organic rice and pea protein
- Amino acids and antioxidants
- Low lectins
- No added flavors
- Tastes good
Who Makes It:
Kion tries to blend ancient wisdom with modern means of research to produce performance enhancers that also taste good. This brand wants to make it as easy as possible for people who are happy to consider alternates of nutrients. Other than nutrient products, Kion also provides fitness coaching and consulting.
Pros:
- Totally sugar free
- Contains protein, healthy fats, and carbs
- Made of real food ingredients like chia seeds, coca nibs, and grass-fed gelatin
- Suitable for training, travelling, and eating on the go
- Gut-friendly
- Helps in liver and muscle glycogen restoration
- Tastes good
Cons:
- Not a massive source of zinc
Flyby Fuel Electrolytes
Why we picked it: It’s a Keto approved liquid supplement ideal for many people
For those of you looking for Zinc supplements more as an instant kicker and less of a full-fledged daily dose, Flyby Fuel offers an instant sports drink with 2mg Zinc in it. Flyby Fuel is an all-natural, performance electrolyte supplement that provides the perfect balance of fast-acting electrolytes for rapid rehydration and recovery and is somehow made with all-natural Sea Minerals including Sea Salt from the Great Salt Lakes in Utah.
Highlights:
- 2mg Zinc per dosage
- 3 times the electrolytes of traditional sports drinks
- Reduced heat stress, cramping, nausea and fatigue
- All-natural Sea Minerals
- Citric acid (plant sources) for a light, tart flavor
- Keto approved
- Non-GMO
- Gluten free
- Vegan and Vegetarian friendly
- GMP and NSF certified manufacturing facility
Who Makes It:
Led by Eddie Huai, Flyby is a unique company that believes that a healthy living should not come at the cost of missing out. The company’s manufacture line is currently in the USA and the facility comes with a GMP and NSF certification. As a company that believes in being as natural as possible without missing out, they come recommended on this list.
Pros:
- 3 times the electrolytes of traditional sports drinks
- Reduced heat stress, cramping, nausea and fatigue
- Keto approved
- All Natural and Gluten Free
- Vegan and vegetarian friendly
- Refreshing Zinc content- 2mg (10% of Daily Value)
Cons:
- Zinc content is too low to meet Daily Value in recommended dosage.
How to pick a good Zinc supplement?
There are a lot of things that go into choosing your supplement, and there’s a multitude of options. Finding the right fit for yourself can be difficult, but we’ll cover the basics for you. It provides optimum nutrition for endurance and muscle recovery. Along with zinc and magnesium, you’ll also get Vitamin B6. This active lifestyle formula
Ingredients: Always try to find supplements that are user specific, i.e. fulfills your specific needs the best. Learn how much of what extra nutrient is there in the supplement, if there is sugar in your supplement, and if so, how much, and if it contains anything potentially harmful to your health (allergens). Also, try looking for specific dosages of Zinc.
Brand Reputation: Remember to check the parent company that makes the supplements. Often larger name brands are more trusted by the general public, but user reviews are often surprisingly good for small but well-reputed brands. You can try researching yourself, but the most stable online forums are a good place to start.
Value for money: Often, you’ll find cheaper servings of supplements on the internet, but it’s important to compare the price to the Zinc content and extra nutrients. Quality of the nutrients, taste and overall company trust are also important. It’s important to not underspend on supplements as often desired results only come from supplements that cater to you. That being said, it’s okay to spend on supplements that are worthwhile and can be trusted.
Taste/User convenience: It doesn’t hurt if your supplement tastes good, right? Remember to check if your supplement comes in powder, lozenge, or chewable form. Refer to user reviews for an insight to the taste.
Zinc Supplement FAQs
Q. Can you overdose Zinc?
Ans. While it is theoretically possible to overdose on Zinc, most historic cases are in the context of intravenous administration of Zinc rather than by accident. In practice, the human tolerance for Zinc is very high, thus it’s practically impossible to overdose accidentally.
Q. Is nausea after taking supplements normal?
Ans. Yes, it is very normal to feel nauseas after taking supplements. It is however recommended that the user shifts to a different supplemental form or consult a doctor if nausea continues regularly.
Q. What are Zinc’s side effects?
Ans. Large dosages can produce gastrointestinal upset if taken in an empty stomach. Regular intake over the tolerable human level of 40mg per day causes further and more permanent damage, thus larger potency supplements should only be administered for smaller periods.
Q. Do Zinc supplements affect pregnancy and fetal conditions?
Ans. It is suggested and recommended that you consult your doctor before consumption of any supplement during or after pregnancy as it may affect you and your baby’s body chemical balance.
Natural Sources of Zinc
Meat is an excellent source of Zinc. A 100 gram or 3.5 ounce serving of raw ground beef contains 4.8 mg of zinc, which is 44% of daily value. Consumption of unprocessed meats is recommended along with fibrous vegetables,
Shellfish are healthy, low-calorie sources of zinc. Shrimp contains 4% of our daily zinc value per 100 grams of it. It is however necessary to check if shellfish is properly cooked all the way through before eating to avoid food poisoning.
Legumes like chickpeas, lentils and bean all contain substantial amounts of zinc. 100 grams of cooked lentils contain around 12% of the daily value.
Dark Chocolate surprisingly contains reasonable amounts of Zinc. In fact, a 100 gram serving of a dark chocolate bar contains around 3.3 mg of Zinc or 30% of the daily value.
Final Thoughts
Zinc is an essential dietary mineral that serves thousands of metalloproteins in our bodies. Zinc deficiency is often indicated as a contributing factor to insulin sensitivity, lower libido (testosterone), mental lethargy, and skin irritation. Zinc is also necessary for fetal development and must be taken in adequate amounts.
The most organic way to ensure that your body gets enough zinc is through adequate consumption of good sources such as meat, seafood, nuts, seeds, legumes and dairy. However, adding these food elements also requires dietary balancing in other areas. Thus, it is a good alternative to add Zinc supplements through the help of a healthcare provider.
Supplementation is unnecessary for people who meet the daily value of Zinc (about 10mg) but it is always a good idea to check if you are. Around 10% of the US population suffers from Zinc deficiency, but this number rises to about 50% globally.
