The Fast Facts
- Zinc supplements may help prevent or treat zinc deficiency.
- Zinc is essential for various bodily functions, including immune function and DNA synthesis. Deficiency may be due to diet, health conditions, or medications.
- Thorne Zinc is our top zinc supplement due to its high manufacturing standards and using an easily absorbed form of zinc
Zinc is an
While there are many food sources of zinc, including meat and shellfish, some people may be at a
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.
They may benefit from a zinc supplement.
(per serving)
($0.25)
($0.29)
($0.22)
($0.11)
($0.63)
($0.53)
All products included in this roundup have been rigorously vetted to ensure that they meet Healthline’s strict medical and business standards.
We chose only supplements from reputable manufacturers that contain safe, absorbable doses of zinc.
Our Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.
To choose the brands on this page, we considered all the vitamin brands that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.
When choosing a zinc supplement, it’s important to consider the type of zinc, dosage, supplement form, and product quality.
- Type of zinc: There are several types of zinc supplements. Limited research suggests that some forms, such as zinc bisglycinate and
zinc citrate , may be better absorbed than others, like zinc oxide. More studies are needed. - Dosage: Most zinc supplements contain 15–30 mg of zinc per serving. Due to potential side effects of excess zinc, it’s best not to exceed 40 mg per day unless under medical supervision.
- Supplement form: 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.
- Quality: Look for supplements produced by reputable manufacturers that follow current good manufacturing practices (CGMPs) established by the Food and Drug Administration. Also, choose products that have been certified by a third-party organization such as NSF International or Underwriters Laboratories.
- Ingredients: Avoid supplements with large amounts of added ingredients like fillers, additives, and preservatives.
Medical PerspectiveWe asked registered dietitian Katherine Marengo, LDN, for their recommendations when considering zinc supplements.
“A person should consider a zinc supplement if there is a diagnosed zinc deficiency or they are in a high risk group, including:
- vegetarians
- vegans
- people with GI disorders
- people who have had bariatric surgeries
- people who are pregnant or breastfeeding
- older adults
- people with a cold
- people with alcohol use disorder.
“Always check with a healthcare professional before beginning zinc supplementation, as certain medications and other conditions may cause zinc toxicity. When purchasing a zinc supplement, people should avoid intranasal sprays or products without third-party safety certifications.
“Zinc gluconate is an excellent choice in terms of cost, absorption, and taste.”
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
The daily
- Adults: 40 mg
- Teens: 23–34 mg
- Kids: 7–23 mg
- Infants: 4–7 mg
Zinc supplements typically provide 15 to 30 mg of zinc per serving.
Zinc is found in foods such as beans, nuts, fortified cereals, grains, and dairy products.
Taking too much zinc from high dose zinc supplements can lead to symptoms such as decreased appetite, nausea or vomiting, headaches, upset stomach, and diarrhea. This can occur in either an acute or chronic time frame depending on the dosage.
Daily zinc supplementation at moderate or high doses over longer periods has been associated with low copper status, decreased immune function, reduced HDL (good) cholesterol levels, and altered iron function.
It’s important to consult a qualified health professional to assess your overall diet quality before starting zinc supplementation.
Studies suggest that zinc supplements may help support wound healing and immune response, improve acne, reduce the length and severity of respiratory infections, and lower markers of oxidative stress.
However, while zinc supplements may be helpful for some people, most healthy adults can meet their zinc needs through diet alone.
A 2024 review found that research suggests that zinc bisglycinate and zinc gluconate may be more bioavailable and better absorbed than other forms.
There’s a lack of recent research investigating which form of zinc is best for immune health.
One 2017 meta-analysis concluded that lozenges containing zinc acetate were effective at shortening the duration of cold symptoms by nearly 33%.
Nevertheless, the evidence is mixed and insufficient to determine which form of zinc is best for immune health.
When taken in supplement form at doses of less than 40 mg daily, zinc is unlikely to cause negative or harmful side effects.
Taking too much zinc in the long term can cause negative side effects, such as decreased immune function, low copper levels, and reduced HDL (good) cholesterol levels.
Useful supplement shopping guides
Check out these two articles to help you make supplement shopping a breeze:
Zinc is an essential nutrient that you need to get enough of in your diet. Certain populations may benefit from zinc supplements.
Of course, not all supplements are created equal. It’s important to look for high quality products that have been third-party tested to ensure quality and accuracy.
If you’re concerned about your zinc intake, talk with a healthcare professional to see whether a zinc supplement is a good option and to find an optimal dose.