The 14 Best Zinc Supplements of 2021
Zinc is an essential micronutrient that’s needed for numerous functions in your body. It’s also important for a strong immune system and helps keep your skin, eyes, and heart healthy (, , , ).
While there are many food sources of zinc, including meat and shellfish, some people may be at a higher risk for not getting enough zinc in their diets ().
For example, those experiencing food insecurity, pregnant or breastfeeding women, vegetarians and vegans, people with gastrointestinal disorders, and individuals taking certain medications like diuretics and anticonvulsants may benefit from a zinc supplement (, , ).
How we chose
The zinc supplements in this review are all manufactured by reputable companies that follow Good Manufacturing Processes (GMP), use high quality ingredients, and test for purity and quality.
Here are the 14 best zinc supplements to help you meet your nutritional needs.
Best subscription-based brands
There are several convenient options to obtain daily vitamins via subscription, like Ritual, Persona, Care/of, and Amazon Elements.
The Care/of site offers a quiz to help personalize the type and amount of micronutrients you receive.
It also lists a zinc capsule containing 15 mg zinc oxide as well as 2 mg copper sulfate. The zinc is fermented in a culture media blend that contains soy.
Care/of also recently introduced a new line at Target, though it’s worth noting neither the men’s nor women’s Care/of Multivitamin Supplements list zinc among their micronutrients.
Sign up now at Care/of
Ritual’s minty and vegan Essential vitamins come in a variety of forms to account for different age groups.
Note that not all of them include zinc. For instance, while a two-capsule serving of Ritual’s Essential for Men 18+ supplement contains 2.4 mg zinc bisglycinate, the women’s version does not list zinc.
Ritual emphasizes quality at the supply-chain level, down to making it possible to trace where each ingredient comes from. Their zinc bisglycinate chelate is manufactured in Ogden, Utah.
Sign up now at Ritual
Persona Foundational Multivitamin
The idea behind Persona is a quiz helps you fine-tune which micronutrients you’re getting and at what amount.
While Persona doesn’t currently offer a dedicated zinc supplement, zinc is in three of their multivitamins.
Persona’s Foundational Multivitamin ($$) includes 2.5 mg of zinc oxide, while the women’s version ($$$) contains 8 mg. Another called the High Potency Multi ($$$) lists 15 mg zinc Methionate.
Sign up now at Persona
Amazon Elements One Daily Multivitamins
Amazon Elements ($$) come in both Men’s and Women’s One Daily Multivitamins, and are made in GMP facilities in the United States with each batch tested for purity and potency.
Each of Amazon’s tablets contains 15 mg of zinc as zinc oxide from cultured yeast and zinc sulfate.
Amazon says that all supplements in the Amazon Elements line are tested for potency, integrity, and purity.
Shop now at Amazon
Thorne Zinc Picolinate
Thorne Research is a supplement company that has its own dedicated scientists, labs, and research facilities for nutrition supplements.
All of their products are made in a lab that meets regulations and standards set by NSF International and the Therapeutic Goods Administration (TGA), which is a regulatory body in Australia that’s responsible for assessing the safety of supplements.
Furthermore, their products are NSF Certified for Sport. This means that the products are tested to ensure the absence of more than 200 substances that many major athletic organizations have banned.
Thorne Zinc Picolinate is one of the best zinc supplements on the market due to the company’s high quality standards, purity of ingredients, and form of zinc used.
Older research suggests that zinc picolinate may be one of the easiest forms of zinc for your body to digest and absorb ().
One tablet of this supplement provides 30 mg of zinc picolinate. For best results take one tablet per day or as recommended by your doctor.
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NOW Foods Zinc Glycinate Softgels
Chelated zinc is a type of zinc supplement that uses a chelating agent to help your body absorb zinc more easily.
While there are several chelated zinc supplements on the market, one of the best options is NOW Foods Zinc Glycinate softgels.
Each softgel contains 30 mg of zinc glycinate — a form of zinc that human and animal studies suggest may be better absorbed than other types of zinc. (, ).
All NOW Foods supplements are certified by Underwriters Laboratories and follow GMP to ensure the quality and accuracy of their products. Additionally, these supplements tend to be more affordable than many other high quality brands.
Shop now at Amazon
Best budget options
Nature’s Way produces high quality supplements that are more affordable than many other brands on the market.
All of their supplements are manufactured in facilities that NSF has certified as meeting GMP requirements, which include a set of guidelines to ensure accuracy, quality, and purity of products.
In addition, their products are non-GMO, organic, and TRU-ID certified. TRU-ID certification is a relatively new independent testing program that uses DNA to verify the authenticity of ingredients in supplements.
For zinc products, Nature’s Way offers zinc chelate capsules and zinc lozenges, both of which are budget-friendly.
Nature’s Way Zinc Chelate Tablets
These zinc chelate capsules are gluten-free, as well as preservative-free, salt-free, sugar-free, and yeast-free.
Each capsule provides 30 mg of zinc.
For best results, adults and adolescents over age 14 years should take one capsule daily with food or as recommended by your doctor.
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Nature’s Way Zinc Lozenges
For those interested in lozenges, each of Nature’s Way’s Zinc Lozenges provides 23 mg of zinc as well as 100 mg of vitamin C and 20 mg of Echinacea purpurea.
Although the label suggests that adults can take up to 6 lozenges per day, this would push your daily zinc intake way over the suggested 40-mg tolerable upper intake level (UL) set for zinc ().
Taking too much zinc can have negative effects on your health and may interfere with the absorption of other nutrients.
It’s important that you check with your doctor before taking high-dose zinc supplements to ensure your safety.
Shop now at Amazon
Best vegan option
Garden of Life Vitamin Code Raw Zinc
While it’s not always obvious, some supplements can contain animal-derived ingredients, making the product unsuitable for vegans.
Some commonly used ingredients that aren’t vegan-friendly include digestive enzymes like lipase, caprylic acid from milk, gelatin, and magnesium stearate, which is often pork-derived.
Garden of Life is a whole-foods-based supplement brand with products that are certified organic and non-GMO verified.
Their Vitamin Code Raw Zinc is a good option for vegans, as it’s third-party tested to ensure the product is vegan as well as gluten-free.
In addition to providing 30 mg of plant-based zinc, each serving also contains vitamin C, a raw organic fruit and vegetable blend, and live probiotics and enzymes to support healthy digestion.
It’s recommended that adults take 1 serving of 2 capsules per day with or without meals.
For those who have difficulty swallowing pills, the capsules can also be opened to pour the contents into a glass of water or another beverage.
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Best liquid formulations
For those who have difficulty swallowing pills, liquid forms of zinc may be better tolerated.
Metagenics Zinc Drink
Metagenics is a supplement company devoted to transparency and quality. Each ingredient and supplement batch is tested for quality. You can even access a detailed testing report for the specific supplement you’re looking to buy.
As part of their quality assurance, all Metagenics supplements are USP-verified and meet NSF and Therapeutic Goods Administration (TGA) safety and quality regulations.
Their Zinc Drink liquid supplement contains only water and 15 mg of zinc sulfate per serving, making it free of any additives and preservatives.
For best results, take 1 teaspoon (5 mL) per day of the Zinc Drink between meals. While you can take the supplement on its own, it can also be mixed into a glass of water.
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Peak Performance Raw Liquid Zinc
Peak Performance supplements are made in the United States and developed for busy athletes and professionals.
In addition to being free of major allergens, including soy, dairy, wheat, egg, shellfish, and peanuts, Peak Performance Raw Liquid Zinc is also vegan-friendly.
The company claims that since the zinc is run through a high pressure, low heat process, the particles in this liquid supplement are very small in size, which may make it easier for your body to absorb.
One full dropper provides 15 mg of zinc sulfate — a form of zinc that has been shown to help prevent zinc deficiency, reduce symptoms of severe acne, and possibly help slow the progression of age-related macular degeneration (AMD) (, ).
All Peak Performance supplements undergo third-party testing for quality and accuracy. They’re also manufactured following Food and Drug Administration (FDA), GMP, and NSF regulations and standards.
Adults should take one full dropper (1 mL) once a day on an empty stomach or use as directed by your doctor.
Shop now at Amazon
Life Extension Enhanced Zinc Lozenges
Zinc lozenges are small tablets that are meant to dissolve slowly in your mouth. They’re typically taken for short periods to help reduce the symptoms and duration of the common cold.
In fact, one review found that consuming a dose of 80–92 mg of zinc from zinc lozenges per day helped reduce the duration of the common cold by up to 33% ().
Life Extension has been making high quality supplements for over 40 years.
In addition to being manufactured in an NSF-registered GMP facility, each product has a certificate of analysis (COA) that’s available for consumers to confirm the quality and accuracy of a specific product.
Life Extension Enhanced Zinc Lozenges contain 18.75 mg of zinc acetate — a form of zinc that has been shown to shorten the duration of colds by up to 40% ().
Adults can take 1 lozenge every 2 hours up to 8 times a day.
However, it’s not recommended to consume these lozenges for more than 3 days in a row. Also, note that taking this supplement 8 times per day will greatly exceed the daily UL of 40 mg.
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NutriGold Zinc Gold
If you’re looking for an organic zinc supplement, NutriGold Zinc Gold is one of the best options out there.
Each capsule contains 15 mg of whole-foods-based zinc that’s derived from an organic sprouted blend, which the supplement claims may be gentler on your stomach.
Additionally, NutriGold supplements are certified organic by SCS Global Services, an official partner of the United States Department of Agriculture (USDA) that sets sustainability, quality, and organic standards.
Each product is also third-party tested as well as non-GMO and vegan certified.
Adults should take 1 capsule daily or as directed by your doctor.
Shop now at Amazon
Pure Encapsulations Zinc
If you’re looking for a gluten-free zinc supplement, Pure Encapsulations is one of your best options.
The products are not only made in a facility that’s NSF-registered GMP but also certified gluten-free by the Gluten-Free Certification Organization (GFCO). Plus, they contain zinc picolinate to help optimize digestion and absorption.
For optimal results, it’s recommended to take one 30-mg zinc picolinate capsule daily with food.
Shop now at Amazon
How to choose zinc supplements
When choosing a zinc supplement, it’s important to consider the type of zinc, dosage, and supplement form.
There are several types of zinc supplements. Some, such as zinc picolinate, may be better absorbed, while zinc acetate may be more effective at shortening the duration of the common cold (, ).
As for dosage, the recommended daily dosage for adults is typically 15–30 mg of elemental zinc per day. Elemental zinc is generally the amount listed on the label of your supplement (, ).
Due to potential side effects of excess zinc, it’s best not to exceed 40 mg per day unless under medical supervision ().
Taking too much zinc can cause negative side effects, such as decreased immune function, low copper levels, and reduced HDL (good) cholesterol levels.
Regarding the form, zinc supplements are available as capsules, lozenges, and liquids. For those who are unable or prefer not to swallow pills, liquid forms are likely a better option.
Before buying any supplement, it’s important to research high quality, trustworthy brands to ensure both safety and accuracy.
Look for supplements that are produced by reputable manufactures and free of large amounts of added ingredients like fillers, additives, and preservatives.
A good way to ensure the quality of a product is to look for ones that have been certified by a third-party company, such as NSF International or Underwriters Labs.
The bottom line
Zinc is an essential nutrient that you need to get enough of in your diet. However, because everyone is not able to meet their need through foods alone, supplements can help reduce the risk of a zinc deficiency.
Of course, not all supplements are created equal. It’s important to look for high quality products that have been tested to ensure quality and accuracy.
If you’re concerned about your zinc intake, talk with your doctor to see if a zinc supplement is a good option, as well as to determine an optimal dose.
The 7 Best Zinc Supplements of 2021, According to a Dietitian
While there are lots of high-quality zinc supplements on the market, we stand behind Thorne Research Zinc Picolinate (view at Amazon) as the gold standard. Due to the fact that the company is so dedicated to science and research, you can’t go wrong with any of their products. We love this zinc because it is free of all gluten, GMOs, artificial preservatives, and other major allergens. The form of zinc—picolinate—is also more easily absorbable than other types.
What to Look for in a Zinc Supplement
Like most supplements, you can take zinc in a variety of ways. The most common types are capsule, pill, tablet, gummy, and liquid form. Gummies and liquid are definitely a better option for children or people who have trouble swallowing pills. However, keep in mind that gummies don’t offer the higher concentrated dosage as other types of zinc supplements, and, similarly to liquid formulas, may contain added sugars or sweeteners.
There are several forms of zinc. Zinc picolinate, zinc citrate, zinc acetate, and zinc glycinate are more easily absorbable than zinc sulfate—but generally cost more.
Pay attention to how many mg of zinc you need and what each pill, capsule, gummy, tablet, or liquid offers. Keep in mind that more isn’t necessarily better, as we all have different needs. And you can experience nausea as a side effect of zinc supplementation. Before taking any type of supplement, you should always check with your healthcare provider to establish what your needs are.
Are you looking for a daily zinc supplement or an occasional immune booster? While some zinc offerings are meant to take once or twice a day, others are meant to be taken several times a day for a few days.
Frequently Asked Questions
The Recommended Dietary Allowance for Zinc is 11 milligrams per day for men age 19 and up, and 8 milligrams for women age 19 and up. The RDA does increase with pregnancy and lactation (for women age 19 and up), to 11 milligrams and 12 milligrams, respectively.
Zinc supplements may interact with some diuretics and antibiotics, as well as specific rheumatoid arthritis drugs. Always speak with your healthcare provider prior to taking a supplement—including zinc—to ensure it's safe to take.
Yes, zinc toxicity can occur from taking high doses. Side effects may include vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Excessive long-term zinc intake may deplete copper status, reduce immune function, and cause alterations in iron function.
Supplementing with greater than 25 milligrams of iron may affect zinc absorption.
Large amounts of zinc can inhibit copper absorption, causing copper deficiency and associated anemia.
What Experts Say
"Zinc is an essential nutrient that plays many important roles in the body. It is critical for immune health and plays a key role in cell growth, protein building, and wound healing. Meat, poultry, and seafood are great sources of zinc. It's also found in plants like whole grains and vegetables; however, we generally absorb less inc from plant sources than we do from animals."—Merrill Brady, MS, RD
Why Trust Verywell Health?
A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements, including zinc. I spent time reviewing the most current recommendations on zinc supplementation, and I looked at multiple brands and products. I believe the supplements in the round-up are made by trusted brands that are devoted to product purity and are composed of high-quality ingredients.—Eliza Savage, MS, RD, CDN
Leah Groth, a freelance Health writer, also contributed to this article.
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Top critical review
All critical reviews›
1.0 out of 5 starsRead VERY carefully; it's all marketing babble. The actual zinc is obviously sub-par.
Reviewed in the United States on September 13, 2017
First, all that good-sounding stuff that's in there - apple, spinach, tomato, carrot, broccoli, rice hull, etc. - has absolutely NOTHING to do with your dosage of zinc.
It's just filler to bring the capsule up to size - and to make you think - if you don't read closely - that you are getting your zinc 'naturally' through raw veggies or whatever.
You aren't. The company doesn't even CLAIM that. It says at the company's website that your supplement is "delivered in a whole food base of 23 fruits and vegetables." Like powdered apple and powdered tomato. That have absolutely nothing to do with your dose of zinc.
Carefully reading all the information this company provides regarding its products reveals plenty of complex and confusing babble - to make you think their products are superior … without actually saying anything meaningful about what ACTUALLY makes their products superior.
Because they aren't. An example of such babble: "Nobel Prize-winning science that inspired this process to grow food vitamins similar to vegetables in the soil." Guess what that means? It means that your vitamin was grown by fermentation in a yeast culture, a process that science discovered eons ago. (And that's sort of the way vitamins accumulate inside growing food plants.) And the website elsewhere admits the supplement is artificially cultivated, not derived from veggies or whatever, saying the product is "made with individually grown nutrients utilizing probiotic cultivation to produce RAW Food-Created Nutrients."
And guess what else? That cultivation/fermentation process is the VERY SAME process EVERY vitamin manufacturer follows to obtain its vitamins. Not exactly so superior, eh?
Now what does all this talk about 'RAW food nutrients' really mean? Nothing, absolutely nothing. Just more marketing, to mislead you into thinking that, somehow, this product is delivering your zinc in some better, natural way.
It is not. "RAW Food-Created Nutrients" is nothing more than a phrase trademarked by the company. Basically it's a marketing slogan. Wheaties cereal has a famous trademark: "Breakfast of Champions." Sounds good, but what does it MEAN? Nothing. They can slap it on every box of cereal they sell, even if not one single 'champion' ever eats a single bowl of it. But Wheaties can TRY to convince you that it means … well, whatever they want you to think it means. But it actually means nothing. Sounds good, means nothing. This company's "Raw Food" jabber also means absolutely nothing. Except, maybe, that the product hasn't been cooked. (And who WOULD cook it to put in a capsule anyway?) But the phrase is MEANT to mislead you into thinking that you are getting your supplement by some zen-like, far-superior means.
You aren't. Consider this statement about 'raw food' by the company: "The magic of raw food is truly found in its simplicity. When you eat a food that is uncooked … you are eating that food in harmony with nature’s intention and your body’s design." Yeah, maybe, maybe not. I'm not up for eating raw chicken and contracting salmonella. Even if it were taken as a completely true statement, it doesn't really say anything meaningful ... or relevant to the superiority of this product. But either way, what does stuffing some "raw food" powdered apples and tomatoes in my zinc capsule have to do with whether or not it's a superior zinc supplement? Nothing, absolutely nothing.
The information that ACTUALLY MATTERS as to whether this is a superior product … well that information is absolutely and glaringly … absent.
For instance, WHAT KIND OF ZINC DOES THIS PRODUCT CONTAIN? It matters ... a whole lot. Science well knows that plain old zinc is poorly absorbed/metabolized. So as a supplement it is typically compounded (or 'chelated') with another substance that will improve its absorption. Some zinc compounds are more effective at being absorbed than others. Zinc Acetate is better absorbed than Zinc Gluconate, but neither is better at absorption than Zinc Orotate which is very well absorbed. Zinc Oxide absorbs more poorly than any of them.
So now, of course, you want to know what kind of zinc is in THIS product, right? Search the bottle, search the box, search the website all you want – and it doesn't tell you. All it says is that you are getting 30mg of zinc. Period. It might even be the cheapest and most ineffective form of zinc, JUST zinc, for all we know. But one thing's for sure. THIS COMPANY IS NOT GOING TO TELL YOU.
In fact, you can look in the Q&A above and see that someone actually WROTE the company to ask what kind of zinc it was ... and the company responded with more babble ... and actually REFUSED to directly answer his question about what kind of zinc it is. That's a pretty good indication it's the WORST kind of zinc ... plain zinc or zinc oxide that doesn't metabolize well at all ... or they'd be proud to say otherwise.
Also, large dosing of zinc can lead to a copper deficiency. Does THIS product contain trace copper to counter-act that? Who knows? Because the product information this company provides certainly doesn't tell you. EYE CAN TELL YOU that other, better zinc supplements DO add trace copper.
So, IMHO, the glowing 5-star reviews here are little more than marketing babble working its magic well. I bought this product on impulse. Once I had a chance at home to do the research on the product, I threw it in the trash.
And then I ordered a bottle of NOW (brand) L-OptiZinc Capsules, which appears to be a far superior zinc supplement.
Far superior than a capsule filled with some vegetable powder and some zinc that can't even be metabolized.
Katka looked into my eyes. Yes, I said confidently. - So you won't.
Zinc amazon garden of life
"Who?" - and the voice is tense "Margarita Iosifovna, this is your neighbor, there is a conversation" "Dim, come on later. I don't feel well" - yeah, my nerves are naughty, I liked the letter "Margarita Iosifovna, this is very important, open the door, please" " Okay, what do you want "- the door opened slightly" Margarita Iosifovna, did you receive anything in your mailbox.
" - at that moment I had a very malicious face "Into the box, when?" - she asked not very confidently, "Oh, we pretend that we. Don't understand anything,Or are we not friends at all. "- I thought in my mind" And yesterday evening, an advertisement, there was one juicy girl advertising herself, there was nothing like that.Garden of Life Vitamin Code Raw Zinc Amazon product - short#
Mom's face was broken, blood was flowing from her nose, her eyebrow was cut, her lips were also broken, she was immobilized under it, my mother was unconscious. I lay. And could not move, as the paralyzed man looked at all this, apparently the knockout was very strong, I could not even utter a word, my head was spinning and noisy, and only these rhythmic beats of the sofa focused me knocking in my head.
I could clearly see all the actions of Uncle Andrei, his rather big penis with a big red head went between his mother's legs and. Was lost in her black curly pubic hair, big and hairy balls were beating against my mother's buttocks with his every movement, he energetically hammered my mother forcing the whole the length of his club, making characteristic sounds, kissing her neck, soon his movements accelerated, Uncle Andrei pressed against his mother and growled, his scrotum tightened and his penis began to splash his sperm inside his mother with jerks, he finished twitching for a long time, continuing to push his penis until he was completely limp, sperm did not fit into the mother flowed out on her buttocks on the sofa.
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A mountain of muscles, with a complete lack of intelligence: "- Listen here, you freak. I'll see again:" Tommy looked into his eyes: "Mikey," - the guy hated when he was called that, - "You are very thirsty. Torments you so much that you ready to go and get drunk straight out of the toilet.