What is the best form of zinc to take?

While there are several chelated zinc supplements on the market, one of the best options is NOW Zinc Glycinate Softgels. Each softgel contains 30 mg of zinc glycinate, a form of zinc that older research studies suggest may be better absorbed than other types of zinc ( 5 ).

healthline.com - The 12 Best Zinc Supplements of 2022 - Healthline

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Keep reading for our picks of the best zinc supplements, as well as tips on how to choose a product that’s right for you.

They may benefit from a zinc supplement ( 1 , 2 ).

For example, pregnant or lactating women, vegetarians and vegans, people with gastrointestinal disorders, individuals taking certain medications like diuretics, and those who drink alcohol excessively are at a higher risk of developing a zinc deficiency ( 1 , 2 ). 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 ( 1 ). Zinc is an essential micronutrient that’s needed for a number of critical processes in your body. For example, zinc plays an important role in immune function, cell division, and protein and DNA synthesis ( 1 ). We include products we think are useful for our readers. If you buy through links on this page, we may receive a small commission or other tangible benefit. Optum Store and Healthline are owned by RVO Health. Here’s our process . A good way to ensure high quality is to look for products that have been certified by a third-party organization such as NSF International or Underwriters Laboratories . Look for supplements that are produced by reputable manufacturers and free of large amounts of added ingredients like fillers, additives, and preservatives. Before buying any supplement, it’s important to research high quality, trustworthy brands to ensure both safety and quality. Zinc supplements are available as capsules, lozenges, and liquids. For people who cannot or prefer not to swallow pills, liquid forms are likely a better option. Taking too much zinc can cause negative side effects, such as decreased immune function, low copper levels, and reduced HDL (good) cholesterol levels ( 1 ). Due to potential side effects of excess zinc, it’s best not to exceed 40 mg per day unless under medical supervision. Most zinc supplements contain 15–30 mg of zinc per serving. Keep in mind the Tolerable Upper Intake Level (UL) of zinc is 40 mg per day for adults, 4–7 mg per day for infants, 7–23 mg per day for kids, and 23–34 mg per day for teens ( 1 ). There are several types of zinc supplements. Limited research suggests that some forms, such as zinc picolinate and zinc citrate, may be better absorbed than others, like zinc oxide. However, more recent studies are needed ( 3 , 4 ). When choosing a zinc supplement , it’s important to consider the type of zinc, dosage, supplement form, and product quality. Note that the serving sizes vary. Some supplements require two capsules per serving, while the serving size for others may be 1 teaspoon (5 mL), 1 mL, or 1 capsule, tablet, or lozenge. Generally, prices range from $0.08–$1.39 per serving, or $5.99–$38.90 per container, though this may vary depending on where you shop. General price ranges are indicated with dollar signs ($–$$$) below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range. Here are the 13 best zinc supplements to help you meet your nutritional needs. We chose the zinc supplements in this review based on the following criteria:

Best overall zinc supplement

Price: $

$ Form: zinc picolinate

zinc picolinate Dosage: 1 capsule per day

Thorne Research is a supplement company that has dedicated scientists, labs, and research facilities for nutritional supplements. Furthermore, the brand’s 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. One tablet of this supplement provides 30 mg of zinc picolinate. For best results, take one tablet per day or as recommended by a doctor.

Pros NSF Certified for Sport

trusted by healthcare professionals

gluten-free Cons can be difficult to find at local drugstores

Best subscription-based zinc supplement

Price: $

$ Form: zinc bisglycinate chelate

zinc bisglycinate chelate Dosage: 1 capsule per day

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 of zinc bisglycinate chelate, a highly absorbable form of zinc, as well as 2 mg of copper sulfate. High dose zinc supplements often contain copper because taking in high amounts of zinc can inhibit copper absorption ( 1 ).

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Pros affordable subscription-based service

vegan

gluten-free

non-GMO

third-party tested Cons requires a subscription

Best chelated zinc supplement

Price: $

$ Form: zinc glycinate

zinc glycinate Dosage: 1 softgel per day

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 Zinc Glycinate Softgels. Each softgel contains 30 mg of zinc glycinate, a form of zinc that older research studies suggest may be better absorbed than other types of zinc ( 5 ). All NOW supplements are certified by Underwriters Laboratories and follow CGMPs to ensure their quality and accuracy.

Pros manufactured in third-party certified facilities

affordable Cons not suitable for vegans

Best vegan zinc supplement

Price: $$

$$ Form: zinc from brown rice chelate

zinc from brown rice chelate Dosage: 2 capsules per day

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. 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 one serving of 2 capsules per day with or without meals. For people who have difficulty swallowing pills, the capsules can also be opened to pour the contents into a glass of water or another beverage.

Pros certified organic

certified vegan

certified gluten-free

non-GMO verified Cons expensive

not third-party tested for purity and potency

Best liquid zinc supplement

Price: $$$

$$$ Form: zinc sulfate

zinc sulfate Dosage: 1 teaspoon (5 mL) per day

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 its quality assurance, all Metagenics supplements are United States Pharmacopeia (USP) verified and meet NSF and TGA safety and quality regulations. USP is an organization that sets strict standards for the quality and purity of dietary supplements. The company’s 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) of the Zinc Drink per day, between meals. While you can take the supplement on its own, you can also mix it into a glass of water.

Pros USP verified

meets NSF and TGA safety and quality regulations

non-GMO

gluten-free

vegetarian Cons expensive

Price: $$$

$$$ Form: zinc sulphate

zinc sulphate Dosage: 15 drops (0.5 mL) per day

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 (6, 7 ). All Peak Performance supplements undergo third-party testing for quality and accuracy. They’re also manufactured following CGMP regulations and standards.

Pros third-party tested

vegan

major allergen-free

gluten-free

non-GMO Cons expensive

Best zinc lozenges

Price: $$

$$ Form: zinc acetate

zinc acetate Dosage: 1 lozenge per day

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 dosage of 80–92 mg of zinc from zinc lozenges per day helped reduce the duration of the common cold by up to 33% ( 8 ). Life Extension has been making high quality supplements for more than 40 years.

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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%, though the research is mixed ( 8 , 9 ). However, it’s not recommended to consume these lozenges for more than 3 days in a row. Also, note that taking this supplement eight times per day will greatly exceed the daily UL of 40 mg. Also, these lozenges contain 4 grams of added sugar, which equates to 1 teaspoon of sugar per lozenge — a significant amount for a dietary supplement.

Pros COA available

gluten-free

non-GMO

vegetarian Cons contains 4 grams of added sugar per serving

Best organic zinc supplement

Price: $$

$$ Form: zinc from an organic food blend

zinc from an organic food blend Dosage: 1 capsule per day

If you’re looking for an organic zinc supplement, NutriGold Zinc Gold is one of the best options. 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. Each product is also third-party tested as well as non-GMO and vegan certified.

Pros ConsumerLab approved

third-party tested

certified organic

certified vegan

non-GMO verified Cons expensive

Best gluten-free zinc supplement

Price: $

$ Form: Zinc picolinate

Zinc picolinate Dosage: 1 capsule per day

If you’re looking for a gluten-free zinc supplement, Pure Encapsulations is one of your best options. This product is not only made in a facility that’s NSF-registered GMP but also certified gluten-free by the Gluten-Free Certification Organization.

Plus, it contains 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.

Pros manufactured in a third-party certified facility

testing exceeds standards set by USP

certified gluten-free

non-GMO

vegan

affordable Cons difficult to find in local drugstores

Best zinc supplement for athletes

Price: $

$ Form: zinc citrate

zinc citrate Dosage: 1 chewable per day

Klean Athlete was founded in 2012 by athletes, for athletes.

The company’s supplements meet the high standards of NSF International’s Certified for Sport program, which verifies that products don’t contain unsafe levels of contaminants, prohibited substances, or masking agents. Furthermore, the entire line of Klean Athlete products is free from wheat, gluten, and artificial colors, flavorings, and sweeteners. Klean Athlete’s zinc supplement is one of the best for athletes of all levels because of the company’s commitment to optimizing health and sport performance. However, the supplement does contain sugar alcohols, which may cause bloating and other gastrointestinal issues in some people ( 10 ).

Pros NSF Certified for Sport

affordable

non-GMO

vegan

gluten-free

chewable form

manufactured in a CGMP-compliant facility Cons relatively low dose

difficult to find in drugstores

Best budget-friendly zinc supplement

Price: $

$ Form: zinc gluconate

zinc gluconate Dosage: 1 tablet per day

NatureMade has been around since 1971 and claims to be the #1 pharmacist-recommended brand across nine product categories. Furthermore, NatureMade’s expert staff includes PhDs, registered dietitians, and naturopathic doctors. Consumers can trust that these products are high quality and backed by science. NatureMade Zinc is USP-verified for product potency and purity. It’s also a good option for anyone limited by cost. One serving provides 30 mg of zinc gluconate. Adults should take 1 tablet per day with water and a meal, or as directed by a healthcare professional.

Pros USP verified

gluten-free

no artificial colors, flavors, or preservatives

easy to find at drugstores

affordable Cons not vegan-friendly

Best eco-friendly zinc supplement

Price: $$

$$ Form: fermented zinc bisglycinate

fermented zinc bisglycinate Dosage: 1 tablet per day

MegaFood is a Certified B Corporation that claims to meet rigorous social and environmental standards of performance, accountability, and transparency. As an added benefit, MegaFood’s zinc supplement provides an immune-supporting phytonutrient blend composed of organic spinach, parsley leaf, carrot, broccoli, and beetroot. While this product is tested for herbicides and pesticides, it is not third-party tested for purity and potency.

healthline.com - The 12 Best Zinc Supplements of 2022 - Healthline

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