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Zinc is a small but powerful trace mineral that assists in the growth and development of cells in the body. It impacts everything from immune function to our sense of smell and taste. Even though most people receive sufficient zinc from diet alone (and the body only needs small amounts), some may find it beneficial to add a zinc supplement to their wellness regimen, and a supplement may be warranted for those at risk of zinc deficiency.
To determine the best zinc supplements of 2023, the Forbes Health editorial team consulted an expert panel, who gave their product recommendations and reasons why those stand out. Star ratings were then solely determined by the editorial team and allocated based on cost, user rating and third-party certification.
Note: All product prices are accurate as of publication date.
“This zinc supplement is made with zinc gluconate [which contains the zinc salt form of gluconic acid] and has been USP-tested to verify its ingredients,” says Toby Amidor, a registered dietitian and Forbes Health Advisory Board member , adding that it also “contains no artificial flavors or preservatives and is gluten-free.”
This supplement has the added benefit of being third-party tested.
Chelated zinc—like the zinc glycinate in this supplement—uses a chelating agent to help your body absorb the mineral more easily, explains Taylor Wallace, Ph.D., principal and CEO of the food science and nutrition research firm Think Healthy Group and a Forbes Health Advisory Board member. “The cost of this supplement is great and it’s high quality,” he adds, although he notes that 30 milligrams is a higher dose and might cause nausea in some.
Certified through Good Manufacturing Practices (GMP).
“Zinc picolinate has been suggested to be more easily absorbed by the body,” says Dr. Wallace. He adds that it’s a great option for athletes, as it’s NSF-Certified for Sport. “This means that the products are third-party tested to ensure the absence of more than 200 substances that many major athletic organizations have banned,” he continues.
Popular selection among Amazon users as this product is currently rated a 5 out of 5 from over 4,000 reviews on the website.
“Emerging evidence suggests the ionic formula [in this supplement] helps boost your immune system,” says Dr. Wallace, adding that this brand is a great option for people who are currently dealing with a cold, because one pill provides “a perfect dose that shouldn’t cause any nausea, but strong enough to potentially reduce the duration of the common cold.”
A suitable option for people who need a vegan supplement.
Solgar’s Chelated zinc “provides 22 milligrams of zinc, which is 200% of the recommended daily amount,” says Amidor. “It’s also suitable for vegetarians and vegans,” she says, adding that this supplement also comes in chelated form for better absorption.
Packaged in an environmentally friendly, recyclable glass bottle.
Made from a patented combination of zinc and the essential amino acid methionine, this product should be more easily absorbed by the body and therefore more readily available for use, claims the company. OptiZinc “provides an adequate amount of zinc along with copper to ensure proper balance of the two trace minerals in the body,” explains Elliot Dinetz, M.D. a double board-certified family medicine and functional medicine specialist and member of the Forbes Health Advisory Board. This balance of copper and zinc is important, as an overabundance of zinc can cause a copper deficiency. Often, doctors recommend taking copper along with a zinc supplement.
A prime gluten- and dairy-free option.
Dietary supplements are not regulated by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. Talk to your doctor before taking any supplement.
Our Best Zinc Supplements of 2023 ranking is determined by a Forbes Health panel of experts. They provided their product recommendations, along with reasons they stand out.
Functional Medicine, Family Medicine, Certified Integrative Medicine Physician
To determine the Best Zinc Supplements Of 2023 ranking, the Forbes Health editorial team consulted a panel of three accredited nutrition experts on their top picks. Star ratings were assigned solely by the editorial team based on factors like cost, user rating and third-party certification.
Zinc is an essential mineral that performs many different functions related to cell growth. It assists with immune function, protein synthesis, wound healing, DNA synthesis and cell division, according to the National Institutes of Health. While zinc is considered a trace mineral—meaning it’s only needed in small amounts—it’s especially important to consume enough of it during times of rapid growth (like childhood and pregnancy).
Zinc can be consumed via foods like poultry, seafood, beef, pork, legumes, whole grains, nuts and seeds and fortified breakfast cereals. It also comes in supplement form, often as zinc gluconate, zinc sulfate and zinc acetate. Ancient Nutrition Zinc and Probiotic Supplements With 20mg of enzyme-activated zinc and added SBO probiotics, Ancient Nutrition's Zinc and Probiotics were created to help support digestion and immune health. Shop Now
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The main benefits of zinc include:
Zinc supplements come in a number of types, including:
Other types of zinc supplements include zinc picolinate, zinc citrate and zinc monomethionine, according to the Mount Sinai Health System.
Currently, the NIH provides the following dietary recommendations for daily zinc consumption:
Most people receive the recommended amount of zinc from diet alone, but those with a zinc deficiency might benefit from taking a zinc supplement. While zinc deficiency is rare, those with a greater risk of developing it include:
Before adding a zinc supplement to your routine, speak with your doctor and a registered dietitian. Zinc supplements can interact with a number of different medications, and too much zinc can lead to toxicity and adverse health effects, including nausea, vomiting, loss of appetite, headaches and diarrhea, among others.
Currently, the NIH notes upper intake levels of zinc, which refers to the maximum daily amount unlikely to cause harmful health effects, as 40 milligrams for most adult males and females over the age of 19. FEATURED PARTNER OFFER Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or servicesOrganixx Multi-Vita-MaxxReplaces your current multivitamin, vitamin C, B complex, D3, and any whole food fruit & veggie supplementCan be taken on an empty stomach with no stomach upsetWhole food supplement with ZERO synthetic ingredients21 uniquely fermented vitamins & enzyme-activated mineralsMade with 8 organic superfoods and botanicalsShop Now On Organixx's Website
Since what you eat can have an impact on your body’s absorption of zinc, it’s often recommended to take zinc one hour before or two hours after a meal, although you can take it with food to avoid an upset stomach. It’s also advised to avoid taking zinc supplements alongside iron or calcium supplements.
When considering a zinc supplement, it’s important to factor in the form of zinc used in the supplement, the recommended dosage and the price.
Pay attention to the type of zinc you use and whether it’s working for you. For example, if zinc sulfate upsets your stomach, you may want to try another formulation. Also opt for zinc supplements that have been third-party laboratory tested—this criteria can give you peace of mind that your supplement is free of harmful ingredients.
Read the supplement label carefully, especially where it states the amount of zinc included in the supplement. Some research suggests treating a mild zinc deficiency with two to three times the recommended daily allowance (RDA) of zinc while moderate to severe deficiency should be treated with four to five times the RDA. Speak with your doctor about what dosage may be right for you.
Note that while it’s generally considered safe to take less than 40 milligrams of zinc a day, more research is needed regarding taking higher levels and/or for extended periods of time. For example, taking more than 100 milligrams of zinc daily or taking a zinc supplement for 10 years or longer has been linked to an increased risk of prostate cancer in men, according to Mount Sinai.
The cost of the supplement is also something to keep in mind. If you’re on a budget, consider opting for a generic form of a zinc supplement rather than a brand name.
The recommended dietary allowances for daily consumption of zinc are 11 milligrams per day for men over the age of 19 and 8 milligrams a day for most women. Talk to your doctor before adding a zinc supplement to your wellness routine, as too much zinc can lead to toxicity.
Foods richest in zinc include oysters, beef, crab, lobster, pork, legumes, fortified breakfast cereals, poultry, seeds and dairy products.
The tolerable upper intake levels of zinc for most adults over the age of 19 is 40 milligrams a day. Too much zinc can cause adverse health effects, such as nausea, vomiting, loss of appetite, abdominal cramps, diarrhea and headaches, according to the NIH.
Zinc serves a number of functions in the body. It plays a role in immune system health and helps create protein and DNA, the genetic makeup of cells. It also assists in the wound healing process and is vital for the body’s ability to taste and smell.
Zinc can lead to nausea if taken in extremely high doses. One study found zinc capsules dissolved in one spot in an empty stomach, causing gastric discomfort due to the concentration of zinc salt. If a typical zinc supplement dose makes you nauseous, consider taking it with food.
The best form of zinc to take is the one that comes with the fewest side effects for you and is available at a price you find affordable.
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Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.
Alena is a professional writer, editor and manager with a lifelong passion for helping others live well. She is also a registered yoga teacher (RYT-200) and a functional medicine certified health coach. She brings more than a decade of media experience to Forbes Health, with a keen focus on building content strategy, ensuring top content quality and empowering readers to make the best health and wellness decisions for themselves.