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Zinc is an essential mineral that our body needs for important chemical reactions, cell growth, healing of damaged tissue and maintaining optimal immune system function. Zinc is essential for many bodily functions. The good news is that our bodies don't actually need that much zinc.
Most people get all the zinc they need from their diet. However, people with indigestion, those taking medications that can increase zinc loss, and people who are breastfeeding may need a little zinc help.
According to the National Institutes of Health, adults should consume no more than 40 mg of zinc per day. It is a trace element, so our body does not need it. If you take more than the recommended amount each day, you are likely to experience stomach discomfort. It is also recommended to take zinc after meals and not on an empty stomach because it can cause nausea.
The best zinc supplements are available in different forms, flavors and dosages. We've compiled a list of seven top zinc supplement recommendations.
Read more: The best multivitamin you should start taking today
Thorne is a well-known third-party certified supplement brand with a dedicated team of scientists. This is a brand you can trust for high quality products that do what they say. Thorne products go through several stages of testing, which is not standard industry practice.
We chose Thorne as the best zinc supplement for its absorption-enhancing picolinate formula. This product is gluten and GMO free; It's also made without artificial preservatives. Thorne offers two versions of the zinc picolinate supplement, one with 30 mg of zinc, which is a higher zinc supplement, and one with 15 mg of zinc.
This zinc supplement is manufactured in a laboratory that meets international standards of the Therapeutic Goods Administration and NSF. It's also NSF certified for sports, which means it doesn't contain substances banned for athletes.
Cost : $35 for 180 30 mg capsules.
Zinc content per serving : 30 mg or 15 mg zinc per capsule.
Key features of Thorne Zinc Picolinate:
- This zinc supplement is NSF Certified for Sports, certified by NSF International and meets TGA standards.
- Gluten and allergy free Thorne Zink capsules are suitable for most people.
- You can choose between a 15mg or 30mg dose.
What to consider:
- Thorne Zinc Picolinate supplements can be hard to find in your local supermarket. Many people have to order online.
zinc is produced naturally
The best cheap zinc supplement
Nature Made is another brand in the vitamin and supplement industry known for its reliable products at competitive prices. Zinc supplements are no different, which is why we consider them to be the cheapest zinc supplements you can get. You can't beat the reputation and reliability that Nature Made has. It is also widely available wherever you can buy supplements.
The serving amount is one tablet per day, providing 30 mg of zinc. Since it is higher, it is recommended to take it with meals to avoid indigestion. Natural Zinc supplements are free of gluten, preservatives and artificial flavors or colors.
Cost: $4.49 for 100 tablets.
Zinc per serving: 30 mg zinc per tablet.
The best features created by nature:
- This zinc supplement is backed by third-party testing that backs up the quality and purity claims.
- It is gluten-free and contains no artificial flavors or sweeteners.
- This is an inexpensive zinc supplement option.
What to consider:
- Natural zinc supplements are not vegan.
- This zinc supplement contains no added vitamins or minerals.
Now Foods Zinc Glycinate Softgels is an affordable and reliable zinc supplement. This is one of the best chelated zinc supplements you can find. You get a good dose of zinc, which is good for people who are deficient. Note that some reviews say that the zinc content is so high that it causes stomach upset when taken on an empty stomach.
What are chelated zinc supplements? Supplements include chelating agents that help the body absorb zinc more easily. It also makes zinc more available in the body. Bioavailability measures how much of the active form of a supplement your body needs to use.
Each Now Foods Zinc Softgel contains 30 mg of zinc glycinate and 250 mg of pumpkin seed oil to promote heart and urinary tract health. This mild zinc supplement is certified by Underwriters Laboratories and follows best manufacturing practices to ensure product quality and purity.
Cost: $9.75 for 120 capsules.
Zinc content per serving: 30 mg zinc glycinate per softgel.
Best Features of Now Foods Zinc Glycinate Capsule:
- Now Foods Zinc Softgels contain chelating agents that help the body absorb zinc more efficiently.
- This is an inexpensive zinc supplement that is widely available.
- User reviews indicate that these capsules have a neutral taste and are easy to swallow.
- The zinc dietary supplement is now being tested by a third party.
What to consider:
- Not suitable for vegans as it contains gelatin and beeswax.
- 30 mg of zinc is on the high side, which may cause nausea if taken on an empty stomach.
For vegans and those looking to get their zinc supplements only from raw, non-animal sources, consider Garden of Life Vitamin Code Raw Zinc Supplements. Here's our pick of the best vegan, whole-food zinc supplements.
In addition to 30 mg of zinc, you also get vitamin C, live probiotics, and enzymes. You don't have to worry about artificial colors, sweeteners or additives. These zinc supplements come in capsules, so if you have trouble swallowing tablets, you can open the capsules and add the supplements to your drink.
Cost: $10.76 for 60 capsules.
Zinc content per serving : 30 mg per 2 capsules.
Best features of Garden of Life:
- Garden of Life Vitamin Code raw zinc supplements are third-party tested to vegan, organic and gluten-free standards.
- This zinc supplement includes vitamin C, live enzymes and probiotics.
What to consider:
- The purity of this zinc supplement has not been tested by third parties.
- It's also more expensive than the other options on the list. However, it's a good idea to evaluate whole-food vegan sources.
We recommend Nature's Way Zinc Gummies if you're looking for vitamin gummies with no added sugar. This zinc gum contains 20 calories and includes three grams of added sugar. While other options contain over five grams of added sugar, this product still contains a significant amount of added sugar. Most user reviews praise the mixed berry flavor and texture of Nature's Way Zinc Gummies.
One of the unique aspects of this product is that the nutrition information label contains useful tips and information for both adults and children. For adults, two servings of chewing gum contain 22 mg of zinc citrate. For children over nine years of age, it is recommended that one chewing gum contains 11 mg of zinc. Always check with your pediatrician before adding supplements to your diet.
Cost: $14.24 for 120 gummies.
Zinc content per serving : 22 grams for two tires.
Key Features of Nature's Way Zinc Gummies:
- Positive opinion about the taste and consistency of the dragee.
- Ingredients include organic tapioca syrup and cane sugar.
What to consider :
- Nature's Way Zinc gum contains three grams of added sugar; although it is lower than the other options, it should be considered.
Life Extension is one of the best zinc tablet supplements you can buy when you're feeling down. The candy dissolves in your mouth, so you don't have to worry about chewing or swallowing the tablets or capsules. This zinc powder has a refreshing peppermint scent.
These pills are a good choice if you are sick and want to relieve your symptoms quickly. A review of studies found that taking about 80 mg of zinc tablets a day helped reduce the duration of a cold by 33%.
Life Extension Zinc Lozenges contain 18.75 mg of zinc acetate, a type of zinc that has been shown to help shorten the duration of a cold. Lozenges are different from regular zinc supplements. They are intended for short-term use (less than three days) to relieve symptoms. It is recommended that you take Life Extension Zinc Lozenges every two hours, up to a maximum of eight times a day.
Cost: $9.99 for 30 tablets.
Zinc content per serving : 18.75 per candy.
Best life extension features :
- Life Extension Tablets are NSF registered. Products are manufactured in facilities that comply with GMP requirements. Life Extension also offers a Certificate of Analysis for consumers who want to guarantee quality and purity.
- These tablets are gluten-free, non-GMO and suitable for vegetarians.
What to consider :
- Tablets are not a long-term supplement. They are recommended for less than three consecutive days.
- Zinc lozenges contain four grams of added sugar, a significant amount.
NutraChamps Zinc Drops are the best liquid zinc supplement for adults and children. You can add liquid zinc to water and other drinks.
This liquid zinc supplement contains 15 mg per four full dropper doses and contains less zinc per serving than other options offered in tablet form. However, many people do not need 30 mg of zinc per serving, so depending on your needs, this may be helpful. In addition to zinc, you also get 45 mg of vitamin C per serving.
An important note about dosage is that it can be difficult to adjust the amount you take with liquid zinc supplements. However, it gives you the option to adjust your dose if you just need to increase the dose slightly.
Cost: $19.95 for a 30-serving bottle.
Zinc content per serving: 15 mg zinc per 4 drops.
Key features of NutraChamps Zinc Drop:
- This liquid zinc supplement is non-GMO and organic, making it an excellent choice for vegans.
- Liquid zinc supplements are easy to use because they can be added to food or drink.
What to consider :
- Getting the right dose can be difficult.
- User reviews indicate that the liquid is not quite as "odorless" as advertised. Others add that the scent may linger.
How we choose the best zinc supplements
The supplement industry is not strictly regulated by the FDA, which means less regulation of product quality and purity. That's why third-party certification is an important part of how we test zinc supplements. We have not tested this product internally. The choice is based on quality, zinc content and price. We also study user feedback on the taste, size and effectiveness of the product.
What to consider when buying zinc supplements
- Ingredients: Many zinc supplements contain gelatin, digestive enzymes and caprylic acid from milk, which are not suitable for vegans. It's important to read labels carefully to make sure you know what's in your zinc supplement.
- Form: You can take zinc supplements in several forms: capsules, liquids or tablets. If you have trouble swallowing tablets, the liquid version may be right for you.
- Dosage: Most zinc supplements on the market contain 15 to 30 mg of zinc per serving. The recommended dose of zinc for adults is 40 mg per day. When taking supplements, be sure not to exceed this limit.
- Third party testing . In the absence of FDA regulations, third-party testing and certification confirms product purity and quality.
Read more: What vitamins should I take? That's what science says
Frequently asked questions about zinc supplements
What are the benefits of zinc supplements?
Zinc plays an important role in several vital body functions. The benefits of zinc include boosting immunity, maintaining healthy skin, healing wounds, reducing inflammation, and shortening the duration of colds. If you don't get enough zinc from your diet, supplements can ensure you're getting enough zinc to function properly.
Signs that you have a zinc deficiency :
- your hair is thinning
- Your wound is taking longer to heal than usual
- You lose your appetite.
- You have unexplained weight loss
- You may no longer smell or feel as good as you once did.
Who should take zinc supplements?
People with zinc deficiency should consider taking a supplement, including vegetarians, nursing mothers, and people with digestive problems. Adult men are recommended to consume 11 mg of zinc per day, and women - 8 mg. The average person gets enough zinc from their diet.
If you are looking for alternative ways to increase zinc levels without supplements, you can choose foods rich in zinc. Oysters are one of the best sources of zinc. You can also find zinc in beans, nuts, seeds, red meat and poultry.
How much zinc should a person take?
The amount of zinc you should get depends on your age and stage of life. According to the National Institutes of Health, children under the age of three need 3 mg of zinc. Children aged four to eight need 5 mg. Once children enter pre-adolescence, their need for zinc increases. Males aged 14 to 18 require 11 mg and females 8 mg.
Adult women require 8 mg of zinc, and during pregnancy and lactation, this figure increases to 11-12 mg. Adult men need 11 mg.
What are the side effects of zinc supplements?
You can get too much zinc. It is best not to exceed the maximum recommended dose of zinc of 40 mg per day. Signs that you are taking too much zinc can include nausea, vomiting, diarrhea and stomach cramps. Taking too much zinc can have long-term negative side effects, including low copper levels, weakened immunity, and lower HDL cholesterol levels.
See also
The information contained in this article is for educational and informational purposes only and is not intended to provide medical or medical advice. Always consult your physician or other qualified health care provider with any questions you may have about your health condition or health goals.