Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Zinc is an essential trace mineral as the body cannot produce or store excess amounts, meaning it must be obtained regularly through the diet or supplements. Although only small quantities are required, zinc plays a crucial role in metabolic pathways involved in protein, lipid, carbohydrate and energy metabolism. It is also essential for healthy immune function, wound healing, DNA synthesis and normal cell division and growth (1).
Why Zinc Matters for Health
Zinc is a vital mineral that your body uses in numerous biological processes that support overall health. It is particularly important for the development and function of immune cells, tissue repair and maintaining healthy skin. Research suggests that adequate zinc intake may provide several health benefits, including:
Supporting immune function: Zinc is required for immune cell development, cell signalling and the body’s antioxidant defences. Zinc deficiency can impair immune responses and increase susceptibility to infections. Supplementation, such as the following, may help support immune cells and reduce oxidative stress – https://naturesfix.co.uk/product/llz1-zinc-250ml-lipolife/ (2)
Promoting wound healing: Zinc is commonly used in clinical settings to support the healing of burns, certain ulcers and other skin injuries (3). It also plays an essential role in collagen synthesis, immune function and the inflammatory response, all of which are necessary for proper tissue repair (4).
Helping to manage acne: Acne is driven by obstruction of oil-producing glands, bacterial growth and inflammation (5). Studies suggest that both topical and oral zinc may help reduce acne severity by reducing inflammation, inhibiting the growth of P. acnes bacteria, and suppressing oil gland activity (6). People with acne tend to have lower levels of zinc, suggesting supplementation may help reduce symptoms in some individuals (7).
What to Look for in a Zinc Supplement
Zinc Form Matters
Zinc supplements are available in several forms, in which zinc is combined with another compound to improve its stability and facilitate absorption. Some forms may be absorbed differently by the body, although factors such as dose, diet and an individual’s zinc status can also influence absorption rates (8).
Common forms of zinc include:
Zinc gluconate: known for its mild taste and good bioavailability, making it suitable for those who are sensitive to the taste of zinc supplements.
Zinc picolinate: some studies suggest that this form may be absorbed efficiently in the gastrointestinal tract, making it a popular choice for zinc supplementation.
Zinc sulphate: an inorganic form of zinc commonly used to treat zinc deficiency. It has a relatively high concentration of elemental zinc, but its bioavailability is lower compared to other forms. Zinc sulphate can also have a harsh taste and may cause gastrointestinal issues in some individuals.
Zinc citrate: a well-tolerated form of zinc with good bioavailability. It is used in both dietary supplements and oral care because of its anti-microbial properties, which can help reduce plaque formation and improve oral health (9).
Appropriate Dosage
The Recommended Dietary Allowance (RDA) for zinc is 11 mg per day for adult men and 8 mg per day for adult women. During pregnancy, the RDA is 11 mg per day, and during lactation, it is 12 mg per day (10).
Zinc requirements vary depending on dietary intake and individual needs. The Tolerable Upper Intake Level (UL) for zinc in adults is 40 mg per day; however, this limit does not apply to individuals taking zinc under medical supervision to treat a diagnosed zinc deficiency (11).
Third Party Testing
Third-party testing is not required by law. However, some supplement manufacturers voluntarily have their products tested by independent organisations to demonstrate their commitment to quality. Third-party testing can verify that a supplement contains the ingredients listed on the label, is free from harmful contaminants, and meets quality standards. You can look for evidence of third-party testing, such as certification seals from NSF, USP, BSCG or ConsumerLab, or request a Certificate of Analysis (COA), which provides laboratory test results for a specific batch of the product (12).
Top Zinc Supplements
Best Overall: Zinc Picolinate
Zinc picolinate is a highly bioavailable form of zinc. The picolinic acid bound to zinc may enhance its absorption by facilitating transport across the intestinal wall (13). People commonly choose zinc picolinate to support immune function, skin health, vision and reproductive health (14).
Despite its advantages, zinc picolinate supplementation has potential drawbacks that require consideration. High doses may cause mild nausea or digestive discomfort in sensitive adults. However, this can be minimised by consistently taking supplements with meals (13).
Recommendation: https://naturesfix.co.uk/product/zinc-picolinate-90-capsules-nutri-advanced/
Best for Sensitive Stomachs: Zinc Bisglycinate
Zinc bisglycinate is a chelated form of zinc in which zinc is bound to the amino acid glycine. This form is generally well absorbed by the body and may be less likely to cause gastrointestinal discomfort than some other zinc supplements.
However, side effects such as nausea, stomach cramps, or diarrhoea can still occur, particularly when taken on an empty stomach. In addition, excessive long-term zinc may contribute to copper deficiency (15).
Recommendation: https://naturesfix.co.uk/product/optimal-zinc-60-lozenges-seeking-health/
Best Budget Option: Zinc Citrate
Zinc citrate is a well absorbed form of zinc in which zinc is bound to citric acid, increasing its solubility (16). Zinc citrate may support immune function, wound healing and normal growth and development. It is also cost effective and widely available. However, some studies suggest that it may be less bioavailable than zinc picolinate.
Recommendation: https://naturesfix.co.uk/product/zinc-citrate-60-vcaps-pure-encapsulations/
Best for Immune Support: Zinc + Vitamin C Formula
Zinc and vitamin C are essential nutrients that contribute to the normal function of the immune system. When taken together, they may help support immune health, particularly in individuals with inadequate dietary intake. Vitamin C (ascorbic acid) may also enhance the solubility of zinc and potentially aid its absorption, although further research is required (17).
Recommendation: https://naturesfix.co.uk/product/bio-influzinc-c-zinc-lozenges-90-pharmanord/
Best for Long-Term Use: Zinc with Copper
Copper is a vital co-factor in many enzymes and biochemical processes in the body, including those involved in antioxidant defence, immune function, energy production, connective tissue formation and iron metabolism. Zinc and copper interact closely in the body, and excessive intake of one can interfere with the absorption and metabolism of the other. Together, they contribute to antioxidant defence and help maintain normal immune and nervous system function (18).
Recommendation: https://naturesfix.co.uk/product/zinc-60-capsules-gg-vitamins/
How to Take Zinc for Best Results
Taking zinc on an empty stomach generally results in the highest absorption rates, as there are fewer competing nutrients and binding components present in the gastrointestinal tract. However, this approach may increase the risk of gastrointestinal side effects, such as nausea, stomach pain and vomiting. For this reason, many individuals choose to take zinc with food to improve tolerability.
It is important to follow dosage instructions provided on the supplement label and consult with your healthcare practitioner before starting a zinc supplement, particularly if you have an underlying medical condition or take medication.
Conclusion
Zinc is an essential mineral involved in protein, lipid, carbohydrate and energy metabolism. Among the various supplemental forms, zinc picolinate is often chosen for its high bioavailability and may support immune function, skin health, vision and reproductive health. Regardless of the form selected, it is important to choose a reputable, third-party tested supplement and avoid excessive intake, as too much zinc can have adverse effects.
References
- https://www.medichecks.com/blogs/nutrition/what-is-zinc-and-why-is-it-important?srsltid=AfmBOoq9ialWezHFC8coo60CP2WW08oIVrAdB5rJJD9bWa_fbyK5zt7C
- https://www.ncbi.nlm.nih.gov/books/NBK493231/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/
- https://www.healthline.com/nutrition/zinc#benefits
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7391011/
- https://pubmed.ncbi.nlm.nih.gov/29193602/
- https://pubmed.ncbi.nlm.nih.gov/32860489/
- https://uk.iherb.com/blog/types-of-zinc/2293?srsltid=AfmBOoohdahs2SnevkArRttrkvnP0ILNenjYMqiBj7AwRoFBr2iyEpyU
- https://www.codeage.com/blogs/education/exploring-the-different-types-of-zinc-a-comprehensive-guide?srsltid=AfmBOooiYdY28GT_Q02HNLVPuat1L1A0ptGGeze2Q23ecLEeuekEsUjm
- https://www.health.harvard.edu/diet-and-nutrition/zinc-what-it-does-for-the-body-and-the-best-food-sources
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- https://www.healthline.com/nutrition/how-to-choose-high-quality-vitamins-and-supplements#concerns
- https://whynotnatural.com/blogs/why-not-natural-blog/zinc-picolinate-vs-zinc-gluconate?srsltid=AfmBOoqApTnpDEOFpXImLqSatQrAAnZIFt0vkE_VlXBd74SQWFgAA1WI
- https://ethical-nutrition.com/blogs/supplements/zinc-picolinate-vs-other-forms-of-zinc?srsltid=AfmBOopV4fKuZJWtpNjrX4tgKX9utP6kB4oCVy5EAmyAGp_ae4XYc95M
- https://www.wbcil.com/blog/unlocking-the-benefits-of-zinc-bisglycinate-superior-bioavailability-for-immune-and-skin-health/
- https://www.metabolics.com/blogs/energy-vitality/zinc-citrate-benefits?srsltid=AfmBOoqejlaEu5zw5aD2JQLPiMDEQ2TCeWV8nb4Is2Yz3DKlDJw-8qWu
- https://www.landyschemist.com/natures-bounty/immunity/benefits-vitamin-c-zinc-together?srsltid=AfmBOopx7emUj7y6KBnia7lpdab5ySvMDTRmiFP6-7pxaezD5fv_pXTl
- https://www.metagenics.co.uk/news/copper-zinc-balance-vital-for-inflammation-sleep-more/
