Zinc

Zinc supplements in tablets, capsules, lozenges, liquids and sprays, from single-mineral products to combinations such as zinc with copper, zinc with vitamin C and ZMA (zinc, magnesium and vitamin B6). Brands include NOW Foods, Osavi, BioTechUSA, OstroVit, Cytoplan, SciTec, Allnutrition and Applied Nutrition.

Zinc contributes to the normal function of the immune system and to the maintenance of normal skin, hair and nails. Zinc also contributes to the maintenance of normal testosterone levels in the blood, which is why it appears in many sports formulas. The main thing to compare is elemental zinc per serving: labels list forms such as zinc picolinate, zinc bisglycinate, zinc citrate or zinc gluconate, and each supplies a different share of actual zinc. Long-term high intakes of zinc can reduce copper absorption, which is why some products add copper. Follow the directions on the label and do not exceed the stated daily serving. Our ZMA vs zinc vs magnesium guide explains the combinations.

How to choose a zinc supplement

  • Elemental zinc: compare milligrams of zinc per serving, not milligrams of the compound.
  • Form: picolinate, bisglycinate, citrate or gluconate.
  • Combination: zinc alone, zinc with copper, or ZMA with magnesium and B6.

Related: Magnesium · Vitamin C · Minerals · Vitamins & Health

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

FAQs

Which form of zinc is best?

Picolinate, bisglycinate, citrate and gluconate are all common forms. Compare the elemental zinc per serving and choose the format you prefer.

What is ZMA?

ZMA is a combination of zinc, magnesium and vitamin B6, usually in capsules taken before bed. Check the label for the amount of each.

Why do some zinc supplements contain copper?

Taking high amounts of zinc for long periods can reduce copper absorption, so some products add a small amount of copper to balance it.

Can I take zinc with other supplements?

Many multivitamins already contain zinc, so add up your total from all products and stay within each label's directions.