In This ArticleView AllIn This ArticleOur Top PicksReviewsThe Bottom LineChoosing a Zinc SupplementOur Search for the Best Zinc SupplementWe Also ConsideredCommon QuestionsOur Trusted Expertise
In This ArticleView All
In This Article
View All
Our Top Picks
Reviews
The Bottom Line
Choosing a Zinc Supplement
Our Search for the Best Zinc Supplement
We Also Considered
Common Questions
Our Trusted Expertise
Photo:EatingWell / Henry Wortock
EatingWell / Henry Wortock
While zinc is perhaps best known as the mineral that can help support your immune system, it’s also responsible for many other important functions in the body. Zinc promotes wound healing, it plays a role in growth and development and even our sense of taste.Even with all these body-spanning benefits, zinc is one of the most under-consumed nutrients. In other words, many of us aren’t meeting the daily zinc recommendations—and that’s where supplementation can help, saysChristopher Mohr, Ph.D., RD.If you only take zinc when you feel a cold coming on (spoiler: zinc actually can help shorten the number of days you’re sick) you may want to also consider taking the mineral year-round, in lower doses, to maintain optimal zinc levels. Before starting a zinc supplement you’ll want to pay your doctor a visit for a blood test to gain insight into your current zinc levels and potential supplement needs.We spoke to Mohr about what to look for in a quality zinc supplement as well as his go-to recommendations, whether you’re shopping for a lozenge to fight a cold or a liquid or tablet to help reverse a deficiency. Using his insights and our own research and testing, we compiled a list of the best zinc supplements on the market.Our Top PicksBest Overall:Thorne Research Zinc Picolinate at Amazon$18Jump to ReviewAlso Great:Klean Athlete Klean Zinc at Amazon$20Jump to ReviewBest Value:SALENature Made Zinc at Amazon$6$5Jump to ReviewBest for Immunity:Life Extension Immune Packs With Vitamin C & D, Zinc and Probiotic at Amazon$31Jump to ReviewBest Liquid:Pure Encapsulations Zinc Liquid at Walmart$44Jump to ReviewBest Lozenge:SALELife Extension Enhanced Zinc Lozenges at Amazon$12$9Jump to ReviewBest for Kids:ChildLife Essentials Zinc Plus at Amazon$10Jump to Review
While zinc is perhaps best known as the mineral that can help support your immune system, it’s also responsible for many other important functions in the body. Zinc promotes wound healing, it plays a role in growth and development and even our sense of taste.Even with all these body-spanning benefits, zinc is one of the most under-consumed nutrients. In other words, many of us aren’t meeting the daily zinc recommendations—and that’s where supplementation can help, saysChristopher Mohr, Ph.D., RD.
If you only take zinc when you feel a cold coming on (spoiler: zinc actually can help shorten the number of days you’re sick) you may want to also consider taking the mineral year-round, in lower doses, to maintain optimal zinc levels. Before starting a zinc supplement you’ll want to pay your doctor a visit for a blood test to gain insight into your current zinc levels and potential supplement needs.
We spoke to Mohr about what to look for in a quality zinc supplement as well as his go-to recommendations, whether you’re shopping for a lozenge to fight a cold or a liquid or tablet to help reverse a deficiency. Using his insights and our own research and testing, we compiled a list of the best zinc supplements on the market.
Our Top PicksBest Overall:Thorne Research Zinc Picolinate at Amazon$18Jump to ReviewAlso Great:Klean Athlete Klean Zinc at Amazon$20Jump to ReviewBest Value:SALENature Made Zinc at Amazon$6$5Jump to ReviewBest for Immunity:Life Extension Immune Packs With Vitamin C & D, Zinc and Probiotic at Amazon$31Jump to ReviewBest Liquid:Pure Encapsulations Zinc Liquid at Walmart$44Jump to ReviewBest Lozenge:SALELife Extension Enhanced Zinc Lozenges at Amazon$12$9Jump to ReviewBest for Kids:ChildLife Essentials Zinc Plus at Amazon$10Jump to Review
Best Overall:Thorne Research Zinc Picolinate at Amazon$18Jump to ReviewAlso Great:Klean Athlete Klean Zinc at Amazon$20Jump to ReviewBest Value:SALENature Made Zinc at Amazon$6$5Jump to ReviewBest for Immunity:Life Extension Immune Packs With Vitamin C & D, Zinc and Probiotic at Amazon$31Jump to ReviewBest Liquid:Pure Encapsulations Zinc Liquid at Walmart$44Jump to ReviewBest Lozenge:SALELife Extension Enhanced Zinc Lozenges at Amazon$12$9Jump to ReviewBest for Kids:ChildLife Essentials Zinc Plus at Amazon$10Jump to Review
Best Overall:Thorne Research Zinc Picolinate at Amazon$18Jump to Review
Best Overall:Thorne Research Zinc Picolinate at Amazon$18
Best Overall:
Also Great:Klean Athlete Klean Zinc at Amazon$20Jump to Review
Also Great:Klean Athlete Klean Zinc at Amazon$20
Also Great:
Best Value:SALENature Made Zinc at Amazon$6$5Jump to Review
Best Value:SALENature Made Zinc at Amazon$6$5
Best Value:
SALE
Best for Immunity:Life Extension Immune Packs With Vitamin C & D, Zinc and Probiotic at Amazon$31Jump to Review
Best for Immunity:Life Extension Immune Packs With Vitamin C & D, Zinc and Probiotic at Amazon$31
Best for Immunity:
Best Liquid:Pure Encapsulations Zinc Liquid at Walmart$44Jump to Review
Best Liquid:Pure Encapsulations Zinc Liquid at Walmart$44
Best Liquid:
Best Lozenge:SALELife Extension Enhanced Zinc Lozenges at Amazon$12$9Jump to Review
Best Lozenge:SALELife Extension Enhanced Zinc Lozenges at Amazon$12$9
Best Lozenge:
Best for Kids:ChildLife Essentials Zinc Plus at Amazon$10Jump to Review
Best for Kids:ChildLife Essentials Zinc Plus at Amazon$10
Best for Kids:
Best OverallThorne Research Zinc PicolinatePHOTO: Amazon$18 at Amazon$37 at WalmartView on Pureformulas.com
Best OverallThorne Research Zinc Picolinate
Best Overall
Thorne Research Zinc Picolinate
PHOTO: Amazon
$18 at Amazon$37 at WalmartView on Pureformulas.com
Zinc per serving:30 mg |Serving size:1 capsule |Number of servings:60 |Independently verified:Yes |In-house tested:Yes
What we like:You’ll take just one capsule per day, and this supplement contains a highly absorbable form of zinc that doesn’t cause an upset stomach.
What to know:It provides almost triple your daily value of zinc, so you might be able to get away with taking one capsule every other day.
Each capsule contains 30 milligrams of zinc, which provides 273% of your daily value of the mineral. The upper limit for zinc is 40 mg per day, so this Thorne supplement is safe to take daily. Plus, this form of zinc—picolinate—doesn’t cause stomach upset and is easy to take, considering the serving size is a single small capsule. What’s more, Thorne’s zinc supplement is NSF Certified for Sport, which means it’s been independently verified for more than 200 banned substances, such as steroids, stimulants, diuretics and more.
PHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry Wortock
Also GreatKlean Athlete Klean ZincPHOTO: Amazon$20 at AmazonView on Kleanathlete.comView on Vitacost
Also GreatKlean Athlete Klean Zinc
Also Great
Klean Athlete Klean Zinc
$20 at AmazonView on Kleanathlete.comView on Vitacost
Zinc per serving:10 mg |Serving size:1 chewable tablet |Number of servings:100 |Independently verified:Yes |In-house tested:Yes
What we like:It’s NSF-certified and has a tasty orange flavor that’s easy to take, especially if you’re not a fan of swallowing pills.
What to know:You’ll have to take three tablets for a higher dose of zinc.
Mohr recommends Klean Athlete’s vegan zinc supplement because it’s NSF-certified and tastes better than most chewable zinc tablets. “This chewable (and tasty!) zinc supplement makes it easy to take for those who might have a tough time remembering their supplements or for those who have difficulty swallowing capsules,” Mohr says.
Best ValueNature Made ZincPHOTO: Amazon$6$5 at Amazon$5 at Target$7 at Walmart
Best ValueNature Made Zinc
Best Value
Nature Made Zinc
$6$5 at Amazon$5 at Target$7 at Walmart
Zinc per serving:30 mg |Serving size:1 tablet |Number of servings:100 |Independently verified:Yes |In-house tested:No
What to know:Try to avoid taking this tablet on an empty stomach, as it might cause nausea and other GI issues.
Mohr recommends Nature Made’s zinc tablets because they bear the USP label (so they’re independently verified) and are cost effective (at about 5 cents per tablet). Each tablet contains 30 mg (or 273% of your daily value) of zinc gluconate, a well-absorbed form of zinc, to help correct deficiencies and support your immune system. It’s best to take these particular zinc tabs with a meal to help reduce the chance of getting an upset stomach. Timing your tablets around meals can also make it easier for you to remember to take them, Mohr says.
Best for ImmunityLife Extension Immune Packs With Vitamin C & D, Zinc and ProbioticPHOTO: Life Extension$31 at AmazonView on Lifeextension.comView on Vitacost
Best for ImmunityLife Extension Immune Packs With Vitamin C & D, Zinc and Probiotic
Best for Immunity
Life Extension Immune Packs With Vitamin C & D, Zinc and Probiotic
PHOTO: Life Extension
$31 at AmazonView on Lifeextension.comView on Vitacost
Zinc per serving:50 mg |Serving size:1 packet |Number of servings:30 |Independently verified:No |In-house tested:Yes
What we like:It contains a mix of nutrients that are scientifically proven to support immunity in one convenient on-the-go packet.
What to know:This supplement pack contains a zinc dosage that’s above the safe upper limit of 40 mg, so it’s not meant to be taken daily for an extended period of time.
We especially love the Immune Packs With Vitamin C & D, Zinc and Probiotic because they contain four research-backednutrients that support immunity.
Each portable packet comes with four pills, including 50 mg of zinc citrate (455% DV), 1,000 mg of vitamin C (1111% DV), 125 micrograms of vitamin D (625% DV), plus a probiotic pill (100 million CFUs). Supplementing with a combo of vitamin C, vitamin D and zinc was significantly linked to a lower risk of getting infected with COVID-19 in a 2022 study.
Note that this supplement contains 50 mg of zinc, which exceeds the recommended upper intake limit (UL) of 40 mg for zinc, so this isn’t meant to be taken daily. Taking doses of zinc higher than the UL for an extended period of time can lead to lower immunity, low levels of good HDL cholesterol and low copper levels.
Best LiquidPure Encapsulations Zinc LiquidPHOTO: Vitacost$44 at WalmartView on VitacostView on Nhc.com
Best LiquidPure Encapsulations Zinc Liquid
Best Liquid
Pure Encapsulations Zinc Liquid
PHOTO: Vitacost
$44 at WalmartView on VitacostView on Nhc.com
Zinc per serving:15 mg for adults; 7.5 mg for kids |Serving size:4 full droppers for adults; 2 full droppers for kids |Number of servings:30 for adults; 60 for kids |Independently verified:Yes |In-house tested:Yes
What we like:You can easily tailor the serving to kids or adults, and it comes in a pleasantly fruity flavor.
What to know:Avoid taking this on an empty stomach as it can cause nausea.
If you or your kids find it difficult to swallow pills, this liquid zinc supplement from Pure Encapsulations is a solid option that’s easy to take. One serving size is four full droppers for adults (15 mg of zinc) or two full droppers for kids (7.5 mg of zinc). This supplement contains zinc gluconate, which is highly absorbable.
Best LozengeLife Extension Enhanced Zinc LozengesPHOTO: Amazon$12$9 at Amazon$21 at WalmartView on Vitacost
Best LozengeLife Extension Enhanced Zinc Lozenges
Best Lozenge
Life Extension Enhanced Zinc Lozenges
$12$9 at Amazon$21 at WalmartView on Vitacost
Zinc per serving:18.75 mg |Serving size:1 lozenge |Number of servings:30 |Independently verified:Yes |In-house tested:Yes
What we like:They don’t contain any ingredients that may interfere with zinc absorption.
What to know:Each lozenge contains 4 g of added sugar, which can add up, especially if you take the maximum recommended amount of eight lozenges per day.
Do not exceed more than eight lozenges per day (for a total of 150 mg of zinc). Since these provide a high dose of zinc, you’ll only want to take them when you feel a cold coming on—so these aren’t meant to be taken every day. Plus, taking them at the onset of symptoms is when they’ll be most effective forshortening a cold.
We also love that Life Extension Enhanced Zinc Lozenges don’t contain any mannitol or sorbitol, which are common in other zinc lozenges. Mannitol and sorbitol are sugar alcohols that have been found to potentially cause zinc to become inactive in the presence of saliva.
Best for KidsChildLife Essentials Zinc PlusPHOTO: iHerb$10 at Amazon$14 at Target$15 at Walmart
Best for KidsChildLife Essentials Zinc Plus
Best for Kids
ChildLife Essentials Zinc Plus
PHOTO: iHerb
$10 at Amazon$14 at Target$15 at Walmart
Zinc per serving:1, 2, or 4 mg (depending on serving size) |Serving size:½ to 2 teaspoons daily (depending on age) |Number of servings:12/24/48 (depending on serving size) |Independently verified:Yes |In-house tested:Unknown
What we like:It’s free of common allergens including peanuts and gluten, and it’s suitable for kids 6 months old and up.
What to know:You’ll need to adjust the dosage according to your child’s age.
ChildLife Essentials' Zinc Plus is suitable for every stage of childhood—you’ll just have to tinker with the dosage as your kids grow. It’s recommended that infants who are 6 to 12 months old take half a teaspoon daily (for 1 mg of zinc), children ages 1 to 3 years can take 1 teaspoon daily (for 2 mg of zinc), and children ages 4 and up can take 2 teaspoons daily (for 4 mg of zinc). Just make sure to clear it with your pediatrician before giving your child a supplement.
The Bottom Line: The Best Zinc Supplements
We loveThorne Zinc Picolinate 30 mg(view at Amazon) because the once-daily tablet is easy to take and contains a highly absorbable form of zinc that doesn’t cause an upset stomach.Klean Athlete Klean Zinc(view at Amazon) is another great option as it’s independently verified and boasts a tasty orange flavor that’s easy to take.
Select a form that aligns with why you’re taking zinc.
While zinc supplements are most commonly found in pill or lozenge form, you can also score zinc in a liquid supplement or powdered drink mix. The type of zinc supplement you choose to take depends on your preferences. For example, if you find it difficult to swallow pills, you might look to a liquid or lozenge.
But if you’re taking a zinc supplement specifically to help combat a cold, lozenges might be your best bet as research shows taking lozenges at the onset of symptoms can help shorten your cold duration.
Daily doses should be smaller while short-term supplementation can be a higher dose.
The recommended daily allowance (RDA) for zinc is 11 mg for males and 8 mg for female adults over the age of 19.Most zinc supplements offer about 15 mg, with some coming in at higher doses. The upper limit (UL) for zinc is 40 mg per day, so avoid taking more than that daily for an extended time.
“The data is really mixed on the effective dosing, so it’s hard to suggest X amount for Y issue,” says Mohr, who recommends aiming for the RDA in a supplement. That said, if you plan to take a zinc supplement regularly, aiming for less than 40 mg a day is a safe bet.
Check for independently-verified products.
Read the ingredients list.
Many zinc supplements offer just that—zinc. But others come coupled with added ingredients for benefits such asimmune support. “Including quality ingredients like vitamin D, vitamin C and even elderberry may all play a role in the overall potential benefits,” Mohr says.
On the other hand, “zinc, copper and iron can all interact with one another, so they should not be (and usually aren’t) included together in the same products,” Mohr says.
Some zinc supplements—namely gummies, liquids and lozenges—often contain added sugars to enhance the product’s flavor. Some products can even contain more than a quarter of your total daily added sugar limit (25 g for women and 36 g for men per the American Heart Association). Just because it comes from a nutritional supplement doesn’t mean those sugars don’t count towards your total daily intake. So, to help reduce the amount of sugar in your diet, opt for unflavored or zero-added-sugar supplements when you can.
What is the best time of day to take a zinc supplement?
“The best time to take a zinc supplement is the time you’ll remember to take it,” Mohr says. “I’d suggest pairing your supplement with another daily, existing habit, so you remember to take it.” We suggest pairing your zinc supplement with a meal—to help prevent nausea and maybe even help you remember to take it.
It’s also worth noting that zinc interacts with calcium, iron and copper, and taking them together can reduce their individual absorption. If you’re taking supplements that contain calcium, iron or copper, try to take them separately from your zinc supplement to boost each nutrient’s uptake.
How much zinc should I take?
The RDA for zinc is 11 mg for men and 8 mg for women ages 19 and up, while the upper limit is 40 mg per day. Most zinc supplements contain around 15 mg, which is a safe and effective dose.
What are the benefits of zinc supplements?
If you’re chronically low on zinc (which you can confirm with a blood test), you should consider taking a zinc supplement. Increasing your zinc levels will help support your immune system, hormone balance, wound healing and healthy growth and development.
What are the side effects of zinc supplements?
Taking zinc supplements (even in small doses) on an empty stomach can cause nausea as well as indigestion, diarrhea, headache and vomiting. Taking doses higher than the upper limit of 40 mg per day (from supplements, not food) for longer periods of time has been shown to lower immunity, lower your levels of good HDL cholesterol and lower your copper and magnesium levels.
April Benshosan, M.S., has been reporting on nutrition, health, and expert-recommended products from the start of her journalism career. For this article, she interviewed dietitianChristopher Mohr, Ph.D., RD, for his insights on zinc supplements.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Zinc.
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