Zincis an essential mineral found in almost all of your cells. You need it for growth, healing, and a healthy immune system. According tomedical experts, zinc could even help protect you fromrespiratory viruses.
Often, you’ll get enoughzinc from foodslike meat, seafood, and whole grains, and deficiencies arerarein the United States.
That said, if you’re pregnant, breastfeeding or chestfeeding, following a meat-free diet, have a medical condition like inflammatory bowel disease (IBD), you may benefit from boosting your zinc levels with a supplement.
But not all zinc supplements are created equal. So if you’rezinc-ingof adding a supplement to your daily routine, this roundup spills the tea on some of the best.
7 best zinc supplements
How we chose the best zinc supplements
We consulted nutritional therapist, Julie Stewart for some expert advice to create our list of the best zinc supplements.
Pricing guide
Best zinc supplements
With so many zinc supplements available, choosing the right one can be challenging. However, these zinc supplements stand above the rest.
Side by side comparison
Best overall zinc supplement
Thorne Zinc Picolinate
Thorne is a science brand developing products at its own dedicated research and lab facilities. Each product goes through four rounds of testing, which is better than most.
That commitment has helped its supplements earn certification from NSF International and Australia’s Therapeutic Goods Administration (TGA). It also meets standards set by the Food and Drug Administration (FDA).
Thorne’s efforts make its zinc picolinate one of the best overall zinc supplements available, and a deserving top pick. Plus, because it contains zinc picolinate, the body can absorb it more easily than the zinc some other supplement brands use.
It’s also free from gluten, genetically modified organisms (GMOs), artificial preservatives, substances banned by major athletic groups, andallergens. So keeping those fillers out makes Thorne Zinc Picolinate suitable for most people.
Each capsule contains 30 mg of zinc picolinate. Take one capsule daily or follow your doctor’s advice. The capsules are easy to swallow and have helped some usersimprove their skin. However, as they can make you drowsy, it’s a good idea to take them at night.
Best vegan zinc supplement
Garden of Life Vitamin Code Raw Zinc
Those who follow avegan diethave to be careful of zinc supplements, as many brands seal their products in gelatin capsules. If you’re steering clear of animal products, then our top vegan choice is a great option. It’s made without gelatin and other animal products, so you can enjoy the benefits guilt-free. They’re also organic, gluten-free, and free from GMOs.
Take two capsules for 30 mg of zinc derived from brown rice chelate. Each dose also includes 60 mg of raw vitamin C from a blend of raw fruits and veggies. The addition of probiotics and enzymes may improve digestion.
Most users say these pills are easy to swallow and can be taken with or without food. However, you can also open them up and stir them into water, juice, or asmoothie. According to satisfied users and research, zinc helps withclear skinand betterimmune health.
Best gluten-free zinc supplement
MegaFood Zinc
There are several gluten-free zinc supplements on the market, but if you have celiac disease or non-celiac gluten sensitivity, MegaFood Zinc is one of the best.
People who avoid glutenoften need to avoid other ingredients like dairyand soy. MegaFood Zinc is free of all these common irritants. It’s also so kind on tummies that you can take it with or without food.
Its ingredients are also kosher, non-GMO, and certified vegan, so they suit various dietary requirements. However, it does get its 22.5 mg of zinc fromS. Cerevisiae, which is a type of yeast. That means it’s unsuitable for anyone with a yeast allergy and may cause similar symptoms as a gluten flare.
Along with the yeast, MegaFood Zinc capsules contain a blend of veggies like spinach, carrot, broccoli, and beets. Unlike many brands, a single capsule is your daily dose. Some people say the capsules have improved their immune systems and energy levels.
Best organic zinc supplement
NutriGold Zinc Gold
NutriGold Zinc Gold is certified by the United States Department of Agriculture’s National Organic Program, so you can trust its ingredients are at least 95 percent organic.
Its zinc comes from organic, non-GMO sprouted whole foods. The blend of guava leaves, lentil sprouts, and bean sprouts gives each capsule 15 mg of zinc. NutriGold claims these ingredients make its single-dose capsules kinder on tummies.
It might seem like a small thing, but NutriGold’s glass jars get a big tick from us. Using glass instead of plastic, evenBPA-free plastic, helps keep your supplements pure and chemical-free. When you buy organic, it’s good to know your supplements are free of contaminants.
If you want a pure zinc supplement free of chemicals and other nasties, NutriGold Zinc Gold is a great choice. However, it doesn’t have the added vitamins of many brands.
Best zinc supplement lozenge
Life Extension Enhanced Zinc Lozenges
If you prefer a zinc boost when you need it rather than a daily supplement, Life Extension Enhanced Zinc Lozenges could be a match made in heaven.
Suck on these peppermint-flavored lozenges for 18.75 mg of zinc acetate.
Life Extension claims its lozenges deliver positively charged zinc ions to your immune system. Try them when you first notice cold symptoms and you could get back on your feet sooner. Yep, a2020 analysisfound zinc supplements may reduce the duration of a cold by 2.25 days.
Many people claim they do the job well, but their large size and strong flavor are barriers for some. Some people also experience minor side effects, including dry mouth and stomach cramps.
If you’re able to handle them, though, you may appreciate Life Extension’s commitment to quality ingredients. The lozenges use vegetarian ingredients that are free from GMOs and gluten. Take them once a cold takes hold or as the seasons change toboost your immunity.
Best liquid zinc supplement
Metagenics Zinc Drink
If you don’t love capsules, Metagenics Zinc Drink may suit you better. Each teaspoon dose contains 15 mg of zinc sulfate and deionized water. In addition, it’s free from additives, preservatives, GMOs, gluten, and meat ingredients.
This is one of the more expensive zinc supplements on the market. You get what you pay for, though, with each batch tested to ensure it makes the grade. As with all Metagenics products, this zinc drink meets NSF and TGA regulations. It’s also verified by United States Pharmacopeia (USP).
Most users say this zinc drink is tasteless and odorless, so you can take it on its own. If you prefer, you can also mix it into a glass of water or juice. Satisfied users say it effectively shortens theircold symptoms, including sore throats andfevers. Theresearchagrees that zinc can shorten the duration of colds.
Best chelated zinc supplement
NOW Foods Zinc Glycinate Softgels
NOW Foods Zinc Glycinate Softgels use a chelating agent to aid absorption and effectiveness. Some users agree with their effectiveness. However, others have still reported upset stomachs after taking them.
They might not be a silver bullet, but if your system’s sensitive, these softgels may work for you. Each softgel has 30 mg of zinc glycinate and 250 mg of pumpkin seed oil. They have a neutral taste, and most users say they go down easily. They do contain gelatin and beeswax, too, so look elsewhere if you’re vegetarian or vegan.
NOW Foods takes quality seriously, so its supplements are certified by Underwriters Laboratories. It also follows good manufacturing practices (GMP) to ensure every batch is up to scratch. NOW Foods Zinc Glycinate Softgels are also more affordable than many zinc supplements.
Our process and why you should trust us
We consulted with Julie Stewart, Registered Nutritionist atJulie Stewart Nutrition, for expert advice on selecting the best zinc supplements.
Before writing about the products, we put them all through a thorough vetting process that checks for any unsupported health claims, shady business practices, FDA/FTC warning letters, and lawsuits concerning a company’s products. We also checked that the main ingredients in each product are evidence-based and actually do what the company says they do.
After wrapping up our recommendations and tips, we sent this entire article to a third medical professional (in this case,Jillian Kubala, MS, RD, a registered dietitian) for final review.
Basically, rest assured that we put in the WORK to get you the right recommendations.
How to choose a zinc supplement
Everyone’s different, so the zinc supplement your friends love might not necessarily be the best choice for you. These tips can help you find the zinc supplement that’s optimal for your needs.
Speak with your doctor
Zinc supplements are available online and over the counter but getting medical advice on them is still a good idea. Your doctor knows your medical history, so they can suggest how much zinc you need. They may suggest a supplement with therecommended daily allowance of zincor suggest more if you have a certain medical condition that impacts zinc absorption, or you’re eating a meat-free diet, pregnant, or breastfeeding.
Consider your dietary needs
Your dietary needs impact everything you put in your mouth, including your supplements. If you have allergies or intolerances to ingredients such as gluten or yeast, look for supplements free from that stuff. If you’re following a vegetarian or vegan diet, look for supplements labeled for these diets. Browse the ingredients list to make sure they’re suitable for you.
Think about usability
Zinc supplements are available in a variety of forms. Tablets and capsules are the most common, but some peeps find liquids easier to swallow. There are also lozenges that you can suck like candy. Choose a supplement you can take easily.
Research ’em
Most online stores show unbiased ratings and comments from users. Read them to decide whether the supplement gets the results you want. The comments can also alert you to any potential side effects. This preliminary research can help you feel confident in your choice.
The bottom line
Zinc supplements mayimprove immunityand overall health. Most people get enough zinc from their diets, but if you’re ill, pregnant, or lactating, your doctor may advise a zinc boost.
you’re able to find zinc supplements in a range of formats and formulations, so there’s bound to be one that suits you. Do your research and you may find one that’sin zincwith your well-being.
