What type of zinc is best for immune support

The Top 6 Zinc Supplements of 2022

Dietary supplements are not regulated by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. Talk to your doctor before taking any supplement.

Meet Our Panelists

Our Best Zinc Supplements of 2022 ranking is determined by a Forbes Health panel of experts. They provided their product recommendations, along with reasons they stand out.

Elliot Dinetz, M.D.

Functional Medicine, Family Medicine, Certified Integrative Medicine Physician

Methodology

To determine the Best Zinc Supplements Of 2022 ranking, the Forbes Health editorial team consulted a panel of three accredited nutrition experts on their top picks. Star ratings were assigned solely by the editorial team based on factors like cost, user rating and third-party certification.

Benefits of Zinc

Zinc is an essential mineral that performs many different functions related to cell growth. It assists with immune function, protein synthesis, wound healing, DNA synthesis and cell division, according to the National Institutes of Health. While zinc is considered a trace mineral—meaning it’s only needed in small amounts—it’s especially important to consume enough of it during times of rapid growth (like childhood and pregnancy).

Zinc can be consumed via foods like poultry, seafood, beef, pork, legumes, whole grains, nuts and seeds and fortified breakfast cereals. It also comes in supplement form, often as zinc gluconate, zinc sulfate and zinc acetate.

Zinc Benefits: What Is Zinc Good for?

The main benefits of zinc include:

• Immune function support. Zinc aids in the growth and function of immune cells that help fight disease and infection. Zinc deficiencies can negatively impact immune function.
• Wound healing assistance. Zinc helps create new cells and plays an important role in the wound healing process.
• May help recover from the common cold. While more research is needed on this particular benefit, some studies suggest zinc may help improve recovery time from the common cold if taken one to three days after the onset of symptoms.
• May slow age-related macular degeneration. Zinc may also help slow the progression of age-related macular degeneration, an eye disease that can lead to vision loss. Research on this potential benefit is ongoing.

The 3 Types of Zinc Supplements

Zinc supplements come in a number of types, including:

• Zinc gluconate. Zinc in this form is a zinc salt of gluconic acid. About 14% of zinc gluconate is elemental zinc, which is the amount available to be used by the body.
• Zinc sulfate. About 23% of zinc sulfate is elemental zinc. It may be the least expensive form of zinc, but it’s also more likely to irritate your stomach than others and not be absorbed as easily by the body.
• Zinc acetate. Containing about 35% elemental zinc, this form of zinc supplement is more easily absorbed by the body than other forms of zinc.

Other types of zinc supplements include zinc picolinate, zinc citrate and zinc monomethionine, according to the Mount Sinai Health System.

How Much Zinc Do You Need Daily?

Currently, the NIH provides the following dietary recommendations for daily zinc consumption:

Who Needs a Zinc Supplement?

Most people receive the recommended amount of zinc from diet alone, but those with a zinc deficiency might benefit from taking a zinc supplement. While zinc deficiency is rare, those with a greater risk of developing it include:

• People with gastrointestinal and other diseases
• Vegetarians
• Pregnant and lactating people
• Older infants who are exclusively breastfed
• People with sickle cell disease
• People with alcohol use disorders

Before adding a zinc supplement to your routine, speak with your doctor and a registered dietitian. Zinc supplements can interact with a number of different medications, and too much zinc can lead to toxicity and adverse health effects, including nausea, vomiting, loss of appetite, headaches and diarrhea, among others.

Currently, the NIH notes upper intake levels of zinc, which refers to the maximum daily amount unlikely to cause harmful health effects, as 40 milligrams for most adult males and females over the age of 19.

When Is the Best Time to Take Zinc?

Since what you eat can have an impact on your body’s absorption of zinc, it’s often recommended to take zinc one hour before or two hours after a meal, although you can take it with food to avoid an upset stomach. It’s also advised to avoid taking zinc supplements alongside iron or calcium supplements.

Choosing Zinc Supplements

When considering a zinc supplement, it’s important to factor in the form of zinc used in the supplement, the recommended dosage and the price.

Supplement Form

Pay attention to the type of zinc you use and whether it’s working for you. For example, if zinc sulfate upsets your stomach, you may want to try another formulation. Also opt for zinc supplements that have been third-party laboratory tested—this criteria can give you peace of mind that your supplement is free of harmful ingredients.

Dosage

Read the supplement label carefully, especially where it states the amount of zinc included in the supplement. Some research suggests treating a mild zinc deficiency with two to three times the recommended daily allowance (RDA) of zinc while moderate to severe deficiency should be treated with four to five times the RDA. Speak with your doctor about what dosage may be right for you.

Note that while it’s generally considered safe to take less than 40 milligrams of zinc a day, more research is needed regarding taking higher levels and/or for extended periods of time. For example, taking more than 100 milligrams of zinc daily or taking a zinc supplement for 10 years or longer has been linked to an increased risk of prostate cancer in men, according to Mount Sinai.

Price

The cost of the supplement is also something to keep in mind. If you’re on a budget, consider opting for a generic form of a zinc supplement rather than a brand name.

Frequently Asked Questions (FAQs)

How much zinc should I take per day?

The recommended dietary allowances for daily consumption of zinc are 11 milligrams per day for men over the age of 19 and 8 milligrams a day for most women. Talk to your doctor before adding a zinc supplement to your wellness routine, as too much zinc can lead to toxicity.

What foods have zinc?

Foods richest in zinc include oysters, beef, crab, lobster, pork, legumes, fortified breakfast cereals, poultry, seeds and dairy products.

How much zinc is too much?

The tolerable upper intake levels of zinc for most adults over the age of 19 is 40 milligrams a day. Too much zinc can cause adverse health effects, such as nausea, vomiting, loss of appetite, abdominal cramps, diarrhea and headaches, according to the NIH.

What does zinc do for the body?

Zinc serves a number of functions in the body. It plays a role in immune system health and helps create protein and DNA, the genetic makeup of cells. It also assists in the wound healing process and is vital for the body’s ability to taste and smell.

Why does zinc make me nauseous?

Zinc can lead to nausea if taken in extremely high doses. One study found zinc capsules dissolved in one spot in an empty stomach, causing gastric discomfort due to the concentration of zinc salt. If a typical zinc supplement dose makes you nauseous, consider taking it with food.

What is the best form of zinc to take as a supplement?

The best form of zinc to take is the one that comes with the fewest side effects for you and is available at a price you find affordable.

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Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.

Alena is a professional writer, editor and manager with a lifelong passion for helping others live well. She is also a registered yoga teacher (RYT-200) and a functional medicine certified health coach. She brings more than a decade of media experience to Forbes Health, with a keen focus on building content strategy, ensuring top content quality and empowering readers to make the best health and wellness decisions for themselves.

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