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The 7 Best Zinc Supplements, According to a Dietitian

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Should I Take a Zinc Supplement?

Before reaching for a zinc supplement, it’s important to know if you actually need one, how much you may need, or if there are any reasons you should stay away from one.

Barth recommends checking with a healthcare professional before starting a zinc supplement and getting your levels checked with a simple blood test. This is especially important if you’re planning on taking a large amount of zinc at a time (over 30 mg per day).

While most people get enough zinc from a healthful and varied diet, people who have food aversions, avoid animal products, are pregnant or breastfeeding, or have an increased need for zinc could benefit from a supplement, explains Ferguson.

Barth explains that zinc supplementation could also be helpful for people experiencing:

  • The onset of a cold
  • Skin ulcers or wounds that won’t heal
  • Age-related macular degeneration
  • Alcoholism

So, who should be cautious with zinc supplements? Experts agree that if you have any prior health conditions or take medications, checking with a healthcare professional first is a must. There are several classes of medications that may interact with zinc, including some antibiotics, Penicillamine, and diuretics.

Our Supplement Research Process

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Experts we spoke to when choosing the best zinc supplements include:

  • Bethany Ferguson, RD, IBCLC, dietitian and nutrition therapist at Ferguson Nutrition
  • Chrissy Barth, MS, RDN, RYT, Integrative & Functional Sports Dietitian Nutritionist at EPIC Biology
  • Lacee Pinkerton, MPH, RD, LD, registered dietitian

Different Types of Zinc Supplements

There are different types of zinc found in supplements that each have different absorption rates and bioavailability. The least expensive form is zinc sulfate, but this is also the least easily absorbed by the body and has the highest risk of causing an upset stomach, explains Barth. She adds that zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine are all forms of zinc that are more easily absorbed by the body and may have less severe side effects.

Ingredients: What To Pay Attention To

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Since dietary supplements are not tightly regulated by the FDA, it’s important to choose a zinc supplement from a reputable brand that’s been tested by a third-party lab, so you know you’re getting what the bottle says, and only what the bottle says, explains Lacee Pinkerton, MPH, RD, LD. Some companies also have strong in-house testing for ingredient purity, but third-party testing is considered the gold standard which is why we highlight which supplements are third-party tested in our roundup.

How Much Zinc Should You Take?

Most zinc supplements include more zinc than the RDA, as your body isn’t going to absorb all of the zinc you take in supplement form.

The RDA for zinc per age and gender is:

  • Age 0 to 6 months: 2 mg
  • Age 7 months to 3 years: 3 mg
  • Age 4 to 8: 5 mg
  • Age 9 to 13: 8 mg
  • Age 14 to 18: 11 mg for males and 9 mg for females
  • Adults: 11 mg for males and 8 mg for females
  • Pregnancy: 11 mg
  • Lactating: 12 mg

Taking over 40 mg of zinc daily may interfere with copper absorption, and reduce immune function and HDL cholesterol levels (the good kind), advises Barth. This is especially true if this amount is taken for an extended period of time and you are not zinc deficient. A safer, but effective, maintenance dose would be up to 30 mg daily for most people, but ultimately a healthcare professional can help determine what is the best dose for your needs.

When Is the Best Time to Take a Zinc Supplement?

Taking zinc with a meal can help reduce some of the undesirable side effects like nausea, upset stomach, or diarrhea.

Who We Are

Kelsey Kunik is a registered dietitian, freelance writer, and nutrition consultant. Her work focuses on helping women break free from restriction and dieting and focus on true whole-self health and wellness. She writes to educate and inspire on eating behavior, programs, supplements, foods, and products that help women step into their power and feel their best each and every day.