Before You Buy Zinc
What to look for (and what to avoid)
TL;DR
Get zinc picolinate or gluconate. 15-30mg daily is plenty. Take with food (empty stomach = nausea). More is NOT better - excess zinc depletes copper. Skip zinc oxide.
Quick Checklist
What to Look For
Poorly absorbed. Same form as diaper cream.
Too much zinc depletes copper, causing anemia and nerve problems.
Could be underdosed or way overdosed.
Cold lozenges are for acute use, not daily supplementation.
Well-absorbed forms.
Sweet spot for benefits without depletion risk.
Balances the copper-depleting effect.
Shows the brand knows what they're doing.
Forms Ranked
| Form | Score | Best For | Notes |
|---|---|---|---|
| Zinc Picolinate | 10/10 | General supplementation | Best absorption, well-tolerated |
| Zinc Gluconate | 9/10 | Immune support, lozenges | Good absorption, less expensive |
| Zinc Citrate | 8/10 | Alternative option | Well-absorbed, gentle |
| Zinc Acetate | 7/10 | Cold symptoms (lozenges) | Best for acute cold use |
| Zinc Oxide | 3/10 | Avoid for supplements | Poor absorption |
Dosing Guide
Is Zinc For You?
You Might Need It If...
- Vegetarians/vegans (plant zinc absorbs poorly)
- Anyone with digestive issues (malabsorption)
- Athletes and heavy sweaters
- People with frequent colds
- Those on certain medications (PPIs, birth control)
You Probably Don't Need It If...
- People already eating oysters, red meat, pumpkin seeds regularly
- Those taking copper supplements without zinc
- Anyone with adequate zinc levels (test if unsure)
Common Mistakes
Hello nausea. Always take zinc with food.
The Bottom Line
Zinc picolinate or gluconate, 15-30mg daily with food. If taking 30mg+, add copper. Skip oxide. More is not better - zinc excess causes real problems.
Learn More About Zinc
More Buying Guides
About this information: Our analysis of Zinc is based on peer-reviewed research from PubMed, ClinicalTrials.gov, and NIH databases. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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