Zinc is essential for immune function, wound healing, protein synthesis, and testosterone production. About 12% of Americans don't get enough. Here's where to find it and what form to choose.
Zinc Forms Ranked
Best absorbed: - Zinc picolinate - bound to picolinic acid, well-studied - Zinc bisglycinate - gentle on stomach, good absorption - Zinc citrate - decent absorption, affordable
Adequate: - Zinc gluconate - common in lozenges - Zinc sulfate - cheap, but can cause nausea
Avoid: - Zinc oxide - poorly absorbed, often used in cheap products
Supplements Containing Zinc
Standalone zinc - Best for addressing deficiency - 15-50mg per serving - Choose picolinate or bisglycinate
Multivitamins - Usually 10-15mg - Often as zinc oxide (less ideal) - May be enough for maintenance
Immune support formulas - Combined with vitamin C, elderberry - 15-25mg typical - Some cold formulas include zinc lozenges
Testosterone/Men's formulas - Common ingredient - 25-50mg typical - Often with magnesium and D3
Cold remedies - Zinc acetate or gluconate lozenges - May shorten cold duration - Only works within 24 hours of symptom onset
Zinc Dosing and Timing
Daily need: 8-11mg (women/men)
Supplemental dose: 15-30mg for most people
Upper limit: 40mg long-term (acute doses can be higher short-term)
Take with food to prevent nausea
Don't take with iron - they compete for absorption
Too much zinc depletes copper - Long-term high doses need copper balance