12 Best Zinc Supplements of 2022: Dosage, Benefits, Side Effects and Interactions

There have been more than 190 million confirmed cases of COVID-19 and more than 4 million deaths, reported to WHO. While waiting for the COVID-19 vaccine, many are currently taking vitamin and mineral supplements to boost their immune system and help them fight off viruses like the SARS-CoV-2 virus that causes COVID-19.

Zinc is a powerful immune nutrient known for its benefits for providing immune health support and inflammation reduction as well as for improving cold and respiratory symptoms, wound healing, acne reduction, and lowering the risk of age-related diseases. Research on atherosclerosis and diabetes mellitus suggests that zinc deficiency may contribute to low-grade systemic inflammation.

Aging is associated with compromised immunity, that just means that your immune response to pathogens and infections starts to slow and is less robust, including a reduced vaccine immune response/efficacy. ⁣

Improving zinc intake/zinc status improves/modulates/enhances immune function. The flip side is, while some aspects of immunity slow, others increase. Uncontrolled immune responses drive excess inflammation.

Zinc helps to balance all of this. ⁣

Even more popular at the moment is the role of zinc and the potential benefits against COVID-19. This is probably one of the reasons that's driving the demand on zinc related products.

Does zinc help treat COVID 19? In order to answer that question, there are many zinc studies underway and you can review the status of these trials on clinicaltrials.gov. As of November 2021, there are more than 20 clinical trials that have been launched to investigate the benefits of Zinc against COVID-19.

While there are many food sources of zinc, including meat and shellfish, some people may be at a higher risk of not getting enough zinc in their diets (PubMed).

Are all zinc supplements the same? The zinc supplements in this review are all manufactured by reputable companies that follow Good Manufacturing Processes (GMP), use high quality ingredients, and test for purity and quality.

Here are the best zinc supplements to help you meet your nutritional needs. As everyone has their own set of criteria, the best option for you might be different from another person.

Best Zinc Supplements of 2021

1. Pure Micronutrients Zinc Chelate - Chelated Zinc Glycinate

pure micronutrients zinc

Buy on Amazon

Zinc Glycinate Supplements

Delivers zinc in the form of Bisglycinate, a clinically proven highly absorbable form that’s faster acting. Specifically designed to restore optimal zinc levels critical for energy production, healthy immune function and growth / repair within the body.

Our small soft Zinc capsules make them effortless to take, with no lingering aftertaste!

Pure Zinc contains a very gentle form of Zinc that breaks down in the small intestine, greatly reducing the incidence of digestive discomfort, nausea and/or diarrhoea or constipation. Perfect for women, men, elderly, women during pregnancy & teenagers who are prone to stomach irritability following vitamin supplementation. Moreover, Pure Zinc is easily digested with or without food.

GMO free, no fillers, preservatives or other non-active ingredients. Kosher & Halal friendly. Pharmaceutical Grade, USA MADE, Third Party Tested

Pure Micronutrients Zinc Reviews
I started taking these a couple months ago and my acne has cleared up so much! I had a lot of hormonal acne and then just skin irritation (probably from sitting at a desk all day and leaning on my hands all day. Too much face touching.) I try to never forget to take this every night. I stopped for about a week and had a breakout again. These really work. Especially if the acne is pms related. I wish I had before and after pics. Even the random pimples I do get now clear up so much faster. I’ve also seen an improvement in those bumps I have on my arms. I have a habit of picking my skin and these have cleared it up so much that there isn’t much left for me to focus on. No longer destroying myself.

4.7 out of 5 – 4,231 global ratings

2. Nature's Bounty Immune 24 Hour + - Best Zinc Supplement for Seniors

best zinc supplement for seniors

Zinc dosage for senior: Men over age 60 do not usually meet their recommended daily zinc needs. On average, males in this demographic get 9.4 milligrams per day, slightly less than the recommendation, according to the Office of Dietary Supplements. In some cases, your doctor may suggest taking a daily multivitamin or zinc supplement to further boost your zinc intake. Zinc can be toxic at high doses, causing severe gastrointestinal problems. It is unlikely to get excessive amounts of zinc from your diet, but you can overdose on supplements. 

About this item:
  • Softgels contain Zinc (15 mg per serving daily; 136% of daily value), Vitamin A, C, D3, B6, B12, Biotin, Folate, Panthotenic Acid, Magnesium, Echinacea, Elderberry, Astralagus.
  • THE ONLY VITAMIN C WITH 24-HOUR IMMUNE SUPPORT: Nature's Bounty Immune 24 Hour + contains 1000mg of Ester-C, the only clinically studied Vitamin C with 24-hour immune support. Ester-C lasts up to 2x longer than regular Vitamin C
  • PLUS VITAMIN D & ZINC, WITH ELDERBERRY AND ECHINACEA: Immune 24 Hour + provides Vitamin D, Vitamin A and Zinc for extra immune plus antioxidant support. Also contains Elderberry and Echinacea, plus 9 essential nutrients to help keep you healthy
  • SUPPORTS UPPER RESPIRATORY HEALTH: Highly bioavailable Ester-C can increase Vitamin C levels in the body, which is important for white blood cell function, contributing to the health of the upper respiratory tract
  • NON-GMO FORMULA: Nature's Bounty Immune 24 Hour + is Non-GMO and contains No artificial flavor or artificial sweeteners, no sugar, no starch, no milk, no lactose, no soy, no gluten, no wheat, no yeast, no fish, sodium free
  • RAPID RELEASE SOFTGELS: For adults, Take 2 softgels daily, preferably with a meal.

Amazon Reviews
4.8 out of 5 - More than 30,000 customer reviews on Amazon.com.

3. Mary Ruth's Liquid Ionic Zinc

mary ruth zinc liquid

Multiple Benefits
Zinc is an essential mineral, meaning that it’s necessary for health, but the human body is unable to synthesize it! Zinc is needed for several bodily processes including immune function, certain gene expression, DNA repair, and more.

Vegan Formula
Per Serving (3 mL; ~4 Pumps): 11.25 mg Zinc (as Zinc Sulfate). Other Ingredients: Organic Glycerin (from Mustard Seed), Purified Water. MaryRuth’s Liquid Ionic Zinc is a liquid dietary supplement that provides zinc in ionic form, meaning that zinc is found as ions in the solution.

Easy-to-Take Liquid Drops
This product was formulated for Adults & Children (4 and over): 3 mL = Approximately 4 Pumps. Store in a cool, dry place. Keep out of reach of children in case of accidental overdose or choking. *The dropper typically fills about ⅓ of the way with 1 pump.

Free of Common Allergies
Liquid Ionic Zinc by MaryRuth’s is Non-GMO, Vegan, Made in a GMP Facility. Dairy Free, Nut Free, Gluten & Wheat Free, Soy Free, Corn Free, Nightshade Free, Sugar Free. Bariatric Friendly, Celiac Friendly, Kid Friendly. Each bottle comes with 40 servings.

4.7 out of 5 – more than 7,000 global ratings

4. Zinc Immune Garden - Chelated Zinc 50mg - Best Zinc Vitamin C Supplement

zinc vitamin c supplement

Buy on Amazon

Chelated Zinc 50mg – Vitamin C 800mg 
– Echinacea 600mg per Tablet 
– Immunity + Skin + Reproductive Health – Easy, One a Day Immune Booster for Kids & Adults 

About this item

3+ Month Supply per Bottle | 100 Tablets | Proudly Owned and Made in the USA. Easy to take, single daily tablet. Professional Grade Wellness Formula Zinc, Vitamin C and Echinacea together play a powerful role in fortifying your health. 

Zinc Immune Garden combines powerful antioxidants and anti-inflammatories that support a strong defense response, wound healing, cell production and many other vital functions of your body; just like magnesium citrate, Elderberry, Vitamin D3, and Ginseng.

Radiant Skin 
Vitamins found in Zinc Immune Garden can promote the production of collagen, and may play a role in keeping your skin radiant and smooth. Zinc’s & Vitamin C’s wound-healing properties can be beneficial to maintaining skin’s elasticity throughout aging.

Synergistic Boost to Sleep and Energy Levels 
Taking Zinc Immune Garden daily may help promote deeper and more satisfying sleep at night. Moreover, this supplement helps to support your cognitive ability, mood, and energy levels.

Cost Saver & Convenient 
GMP Certified. Zinc Immune Garden is your source for Zinc, Vitamin C & Echinacea.

4.7 out of 5 – more than 1,500 global ratings

I feel right now with this virus among us we need all the help to stay healthy! Zinc is very important in helping us fight! The only fall back is the pills are large but they break into very easy!

5. NOW Foods Zinc Glycinate Softgels - Best Chelated Zinc

now foods zinc glycinate

Buy on Amazon 

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 Foods’ Zinc Glycinate softgels.

Each softgel contains 30 mg of zinc glycinate — a form of zinc that human and animal studies suggest may be better absorbed than other types of zinc. (Trusted SourceTrusted Source).

All NOW Foods supplements are certified by Underwriters Laboratories and follow GMP to ensure the quality and accuracy of their products. Additionally, these supplements tend to be more affordable than many other high quality brands.

Amazon Reviews
4.7 out of 5 - More than 600 customer reviews.

6. Zinc for Acne by Puritan's Pride Supplement - Best Zinc Supplement for Acne

puritan pride zinc for acne

Zinc for Acne tablets provide a combination of nutrients including zinc and Vitamins C, B-6, A, and E, specially blended for your skin. It also helps with non-cystic acne and promotes clearer complexion for people with non-cystic acne.  

For over 45 years, Puritan’s Pride has been trusted by generations of families as their health and wellness partner. Puritan’s Pride vitamins, minerals and supplements are scientifically formulated using the highest quality ingredients from around the world. We manufacture our supplements right here in the U.S.A., rigorously testing and inspecting them up to 15 times to ensure purity, potency, and consistency in every bottle.

Puritan Zinc for Acne Review
I have been using now for 3 weeks and it has already made a huge difference. I suffer from hormonal cystic acne and have tried everything to help and this is the only thing that has worked so far!! Highly recommend!

4.5 out of 5 – more than 4,000 global ratings

7. Extra Strength Zinc Gummies - Best Zinc Gummy Supplement

best chewable zinc supplement

Buy on Amazon 

Gummies are definitely a better option for children or people who have trouble swallowing pills. However, keep in mind that gummies don’t offer the higher concentrated dosage as other types of zinc supplements.
  • The First Gummy Supplement of its Kind - Zinc 50mg Gummy with Vitamin D3, Echinacea (2 Month Supply) - Made in USA
  • Vitamin D with Zinc - Zinc Gummies 50mg for Adults Kids are an essential mineral supplement that are a powerful part of a healthy lifestyle. Zinc supplements are powerful antioxidants that support a strong immune response, wound healing, cell production and many other vital functions of your body just like Elderberry, Magnesium Citrate, Vitamin C & D3
  • Powerful Zinc Chewable Immune Support - Taking Zinc Chewable Gummies each day can help make up for a lack of other nutrients in the diet such as vitimin D, vitamin C, vitamin A as well as Elderberry. Zinc immune support has been shown to be a highly absorbable form of zink, allowing for faster protection against normal illnesses.
  • Zinc Supplements Gummies - Zinc Vitamins for Adults and Zinc Gummies for Kids can promote the production of collagen, and they may play a role in keeping your skin radiant and smooth. Immune Support Gummies Zinc wound-healing properties can be beneficial to maintaining skin’s elasticity throughout aging.
  • Vegan Zinc Supplements - Taking zinc gummy vitamins for men women everyday may help promote longer deep sleep periods throughout the night. As a result, this zinc gummie supplement mineral vitamin helps to support your cognitive ability, mood, and energy levels. Zinc gummie absorb faster into the bloodstream, since they are chewed, rather than taking zinc lozenge, pills or capsules, or liquid zinc.

8. Natures Craft Liquid Zinc Sulfate Immunity Booster - Best Zinc Supplement for Hair Loss

best zinc supplement for hair loss

Buy on Amazon

Pure Zinc Supplement for Immune Support Mood Boost and Brain Support – Immune Boost Liquid Ionic Zinc Drops Supplement for Hair Skin and Nails Mineral Supplement

Zinc supplement 15mg:
Try our zinc liquid supplement immune system booster for Hormone balance and Mood support and feel the power of our zinc vitamin with highly absorbent ionic zinc liquid

Immune health:
Time for an immune boost with a sublingual zinc 15mg that is so easy to use at home or on the go that other zinc supplements just can’t compare to our zinc tincture advanced formula. Moreover, our formula is safe as a kids zinc supplement for that much needed immune boost for kids by adjusting the serving size and it’s one of the top liquid vitamins for kids

Wound Healing:
Zinc sulfate liquid supplements offer tremendous benefits for the whole family including helping boost memory Increasing wound healing Reducing acne and so much more

Natural zinc supplement:
Our zinc ionic liquid glass dropper bottle with pure zinc sulfate and no unnecessary additives so you can feel good about this boost immune system supplement

4.5 out of 5 - 316 global ratings

I’ve been taking this for a few weeks now. I’ve had a lot of issues with looking after my parents who have been sick and haven’t been able to get much sleep (which causes my immune system to get run down). A few times I started to feel like I was getting a sore throat and swollen glands but after taking the zinc I managed to fight it off. I don’t take it every day just when I feel like I may be getting sick and it has definitely helped. I would order again.

9. Pure Encapsulations Zinc - Best Gluten-free Zinc

best gluten free zinc supplement

Buy on Amazon

If you’re looking for a gluten-free zinc supplement, Pure Encapsulations is one of your best options.

This product is the #4 best seller under the zinc mineral supplements on Amazon Best Sellers and has more than 6,000 customer reviews on Amazon.

The products are not only made in a facility that’s NSF-registered GMP but also certified gluten-free by the Gluten-Free Certification Organization (GFCO). Plus, they contain 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.

10. Dr. Mercola Zinc Plus Selenium - Best Zinc with Selenium

Your age, your diet, your current health status, your lifestyle, and even your zip code may be placing you at a greater risk for a deficiency that doesn’t need to happen.

With Zinc Plus Selenium, you get bioavailable forms of zinc, selenium, and copper to help you maintain a healthy mineral balance to support your:
  • Healthy cell growth and replication*
  • Healthy immune response*
  • Brain and cognitive health*
  • Respiratory health*
  • Healthy metabolism*
  • Strong, healthy bones*
  • Vision and eye health*
*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.

Amazon Ratings: 4.7 out of 5 - more than 1,400 ratings.

Related Products for Immune Support:

11. Tapestry Brands Zinc 50 mg - Best Zinc Supplement for Skin

Essential to Immune Health
Zinc is an essential mineral that supports the immune system.
Zinc helps to maintain healthy hair, skin, and nails.

100 Day Supply
One tablet gives you 50 mg of zinc. With 100 tablets per bottle, you get over 3 months’ supply of zinc.

Vegetarian & Non-GMO
Vegetarian formula, gluten-free, soy-free, sugar-free. Contains no artificial color, artificial flavor, preservatives, starch, corn, yeast, or animal by-products. Non-GMO. Manufactured in a state-of-the-art facility using some of the industry’s most advanced equipment, using strict quality control standards, and compliant with all current Good Manufacturing Practices (cGMP).

12. DrFormulas Zinc for Acne 50mg - Chelated Zinc Oxide Citrate

zinc citrate chelated

Buy on Amazon

455% Daily Value of Zinc- Most adults do not consume an adequate amount of zinc because of copper in the water supply. Copper competes with zinc for absorption.

Zinc is essential for metabolism and enzymatic activity. Chemical reactions in each cell of your body rely on this mineral. DrFormulas ZINC FOR ACNE is formulated to maximize bioavailability. Just 1 pill per day to support metabolism and skin health.

MADE IN THE USA: Made in a FDA inspected Good Manufacturing Practices facility and manufactured under the National Sanitation Foundation guidelines for quality assurance. Your safety is our priority

Ratings : 4.6 out of 5 - 225 global ratings

DrFormulas Zinc for Acne Review
This has worked really well for my sons acne on his face. He has had really and acne for many years that has created some scarring. While he has been taking this medication his scarring has appeared to have gotten better.

What to Look for in a Zinc Supplement

Type: Like most supplements, you can take zinc in a variety of ways. The most common types are capsule, pill, tablet, gummy, and liquid form. Gummies and liquid are definitely a better option for children or people who have trouble swallowing pills. However, keep in mind that gummies don’t offer the higher concentrated dosage as other types of zinc supplements, and, similarly to liquid formulas, may contain added sugars or sweeteners. 

Form: In case you didn’t notice, there are several forms of zinc as well. Zinc picolinate, zinc citrate, zinc acetate, and zinc glycinate are more easily absorbable than zinc sulfate—but generally cost more. 

Dosage: Pay attention to how many mg of zinc you need and what each pill, capsule, gummy, tablet, or liquid offers. Keep in mind that more isn’t necessarily better, as we all have different needs. Before taking any type of supplement, you should always check with your healthcare provider to establish what your needs are. How much zinc you should take per day depends on the type and forms of zinc, as each supplement contains a different amount of 'elemental zinc'. The percentage of elemental zinc varies by form.  For example, approximately 23% of zinc sulfate consists of elemental zinc; thus, 220 mg of zinc sulfate contains 50 mg of elemental zinc (NIH). Zinc picolinate (20% of elemental zinc), zinc ascorbate (15%), zinc chloride (48%), zinc carbonate (52%), zinc citrate (31%), zinc bisglycinate (25%) (Ref) and zinc gluconate (14%) and zinc oxide (80%) (Ref).

Purpose: Are you looking for a daily zinc supplement or an occasional immune booster? While some zinc offerings are meant to take once or twice a day to ensure you are getting enough zinc, others are meant to take several times a day for a few days.

Zinc Deficiency - Groups at High Risk

While there are many food sources of zinc, including meat and shellfish, some people may be at a higher risk of not getting enough zinc in their diets (PubMed).

Zinc deficiency in Infants and children

Young children are at greater risk of zinc deficiency because of increased zinc requirements during growth. Exclusively breast-fed infants of mothers with adequate zinc nutrition obtain sufficient zinc for the 1st 5-6 months of their life [PubMed]. After this age, complementary foods containing absorbable zinc are required to satisfy their requirements. In many low-income countries, complementary feeding is delayed and cereal foods are then used for feeding. These foods have low content of total and absorbable zinc and thus, fail to meet the needs for zinc. Conversely, early introduction of such foods may interfere with the absorption of zinc from breast milk due to their high phytate content [PubMed].

Zinc deficiency in Adolescents

The physiological requirements for zinc peak during adolescence at the time of the pubertal growth spurt, which generally occurs in girls between 10 years and 15 years and in boys between 12 years and 15 years. Even after the growth spurt has ceased, adolescents may require additional zinc to replenish depleted tissue zinc pools. [PubMed]

Zinc deficiency during Pregnancy and Lactation

Increased nutritional demands during pregnancy and lactation predispose women to zinc deficiency [PubMed]These demands are greater during lactation, although, physiological adjustments in zinc absorption help to meet the needs for lactation. A number of studies have demonstrated a negative impact of therapeutic supplemental iron on zinc absorption during pregnancy [PubMed] and lactation [PubMed]. In pregnant women where dietary intakes of zinc were low, supplemental iron, in dosages as low as 60 mg/day prevented them from meeting their needs for zinc [PubMed].

Zinc deficiency in Elderly

Diet surveys indicate that zinc intakes by elderly persons are often inadequate, even in rich countries [PubMed]Several factors may contribute to poor zinc nutrition among the elderly, in particular, reduced consumption of zinc-rich foods such as red meat. In addition, there is some evidence that the efficiency of zinc absorption may decrease with age.

Frequently Asked Questions

How to choose zinc supplements

When choosing a zinc supplement, it’s important to consider the type of zinc, dosage, and supplement form.

There are several types of zinc supplements. Some, such as zinc picolinate, may be better absorbed, while zinc acetate may be more effective at shortening the duration of the common cold (Trusted SourceTrusted Source).

Regarding the form, zinc supplements are available as capsules, lozenges, and liquids. For those who are unable or prefer not to swallow pills, liquid forms are likely a better option.

Before buying any supplement, it’s important to research high quality, trustworthy brands to ensure both safety and accuracy.

Look for supplements that are produced by reputable manufactures and free of large amounts of added ingredients like fillers, additives, and preservatives.

A good way to ensure the quality of a product is to look for ones that have been certified by a third-party company, such as NSF International or Underwriters Labs.

Types of Zinc Supplements

These various forms of zinc impact health in distinct ways.
  • Zinc gluconate: As one of the most common over-the-counter forms of zinc, zinc gluconate is often used in cold remedies, such as lozenges and nasal sprays (PubChem).
  • Zinc acetate: Like zinc gluconate, zinc acetate is often added to cold lozenges to reduce symptoms and speed up the rate of recovery (Trusted Source).
  • Zinc sulfate: In addition to helping prevent zinc deficiency, zinc sulfate has been shown to reduce the severity of acne (Trusted Source).
  • Zinc picolinate: Some research suggests that your body may absorb this form better than other types of zinc, including zinc gluconate and zinc citrate (Trusted Source).
  • Zinc orotate: This form is bound to orotic acid and one of the most common types of zinc supplements on the market (PubChem).
  • Zinc citrate: One study showed that this type of zinc supplement is as well-absorbed as zinc gluconate but has a less bitter, more appealing taste (Trusted Source).
Because it’s one of the most widely available and cost-effective forms of zinc, zinc gluconate can be a good option to help bump up your intake without breaking your bank.

However, if you’re able to invest a bit more, zinc picolinate may be better absorbed.

Available in capsule, tablet, and lozenge form, there are plenty of options to get your daily dose of zinc — regardless of the type you choose.

However, keep in mind that nasal sprays containing zinc have been linked to loss of smell and should be avoided (Trusted Source, Trusted Source).

Side Effects: Can You Take Too Much Zinc Supplement?

How much zinc should I take daily? As for dosage, the recommended daily dosage for adults is typically 15–30 mg of elemental zinc per day. Elemental zinc is generally the amount listed on the label of your supplement (Trusted SourceTrusted Source).

Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc (PubMed). Be aware that typical daily doses of zinc provided by zinc lozenges generally exceed tolerable upper limits for zinc, and for this reason, they should not be used for longer than about a week

Taking too much zinc can cause adverse side effects, such as decreased immune function, low copper levels, and reduced HDL (good) cholesterol levels.

Foods that are high in zinc include oysters, crab, lobster, mussels, red meat, and poultry. Cereals are often fortified with zinc. Most multivitamin and nutritional supplements also contain zinc.

Zinc Benefits

Zinc is vital for many aspects of health and has been associated with a variety of benefits.
  • May Improve Immune Function
  • May Promote Blood Sugar Control
  • Helps Fight Acne
  • May Improve Heart Health
  • Slows Macular Degeneration

Interactions between zinc, copper, iron and phosphorus

Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement.

Copper and zinc compete for absorption sites in the small intestine. If there's a lot of zinc around, copper tends to lose out and a copper deficiency may develop.

Bottom line

Zinc is an essential nutrient that you need to get enough of in your diet. However, as not everyone is able to meet their need through foods alone, supplements can help reduce the risk of a zinc deficiency.

Of course, not all supplements are created equal. It’s important to look for high quality products that have been tested to ensure quality and accuracy.

If you’re concerned about your zinc intake, it’s worth speaking with your healthcare provider to see if a zinc supplement is a good option, as well as to determine an optimal dose.


Popular posts from this blog

FDA NMN Policy - March 2023 Update

Methylene Blue: Benefits, Dosage and Side Effects 2023

NR vs NMN: What's the Difference?