Zinc might not get the spotlight it deserves, but this mineral is crucial for keeping our bodies in top shape.
From supporting a healthy immune system, to helping wounds heal and keeping our skin and hair healthy, zinc is involved in important behind-the-scenes work. It also plays a role in cell growth and repair.
While you can find zinc in foods like meat and shellfish, certain groups may need extra support from supplements to avoid a deficiency. Duncan Reid, senior pharmacist and head of patient safety at Pharmacy2U, highlights those most at risk: “Pregnant or breastfeeding women, vegetarians and vegans, people with gastrointestinal conditions, those on diuretics, and individuals who drink alcohol excessively are more likely to develop a zinc deficiency.”
Breaking down the benefits of zinc
One of its most well-known benefits is its ability to boost the immune system, helping the body fight off infections and recover more efficiently. Zinc contributes to the production of white blood cells, which are vital in defending the body against illness.
Understanding the right zinc dose
The daily zinc requirement varies depending on factors such as age, gender and health status. Most adult men need around 9.5mg per day, while women require about 7mg. However, specific life stages or health conditions - such as pregnancy or recovery from illness - may require a higher intake.
“The Department of Health and Social Care advises not to take more than 25mg of zinc supplements a day unless recommended by a doctor,” Reid advises. Taking too much zinc can lead to unwanted side effects, so it’s essential to stick to the recommended limits unless otherwise instructed by a healthcare professional.
How to take zinc supplements
When it comes to timing, zinc supplements are best taken on an empty stomach to maximise absorption. “Ideally, take zinc an hour before or two hours after meals,” Reid recommends. If you experience digestive discomfort, taking zinc with food is an option, although this may reduce absorption slightly.
Zinc supplements are generally safe, but they can occasionally cause mild side effects such as nausea, a metallic taste, or digestive discomfort. It’s also important to be mindful of interactions with other medications.
“Zinc can reduce the effectiveness of certain antibiotics, such as tetracyclines and fluoroquinolones, so it’s recommended to take zinc supplements at least two hours apart from these medicines,” Reid explains.
What to look for in a quality supplement
Selecting a high-quality zinc supplement is crucial for ensuring both safety and effectiveness. Reid suggests looking for products manufactured under Good Manufacturing Practices (GMP), which guarantee that the supplement contains the correct dosage and uses forms of zinc that are easily absorbed by the body, such as zinc citrate or zinc gluconate.
If you’re unsure about whether you need a zinc supplement or what dose is right for you, consulting a pharmacist or GP is always the best course of action. With professional guidance, you can ensure your zinc intake supports your health without unnecessary risks.
How we tested
At the ES Best Shopping team, we understand the importance of choosing the right supplements, especially when it comes to something as essential as zinc. Our process for selecting the best zinc supplements was thorough and driven by specific needs – like my own struggles with brittle, dry nails after overdoing the gel manicures, and a desire to understand how zinc could help balance hormones and overall well-being.
We started by focusing on reputable brands with clear ingredient transparency and high-quality manufacturing standards. Our team also considered zinc forms that are most readily absorbed by the body, like zinc citrate and zinc gluconate.
To test the supplements, we focused on the benefits that zinc is known for: supporting skin health, aiding tissue repair, and promoting healthy hair and nails. I personally kept track of my nail health throughout the testing period to assess any improvements, especially in terms of strength and hydration. Testing wasn’t about a quick fix, but rather about evaluating steady, real-world results. After all, supplements work best as part of a consistent and balanced routine.
Read on for the best zinc supplements.
Solgar Zinc Picolinate 22 mg Tablets
Yes, zinc isn’t just for colds. The wonder mineral also plays a key role in the production of testosterone and sexual well-being. Keeping zinc levels stacked is crucial for maintaining optimal testosterone levels, says Dr Castiglione. Zinc, he says, plays a vital factor in the enzymatic processes that regulate steroidogenesis (the process where hormones are synthesised in the body).
Recent studies have revealed a connection between a lack of zinc and hypogonadism, a condition often characterised by reduced testosterone levels that may lead to ED. Overall, zinc helps to maintain testosterone levels in the body and can have a positive effect on men who suffer from lower sperm counts as it has been shown that a healthy level of the mineral in the body promotes a healthier prostate.
As always, consult your GP before adding zinc to your diet as too much can lead to nasty side effects (abdominal cramps).
Buy now £7.96, Amazon
Holland and Barrett Zinc and Copper 15mg 120 Tablets
Holland and Barrett's High Strength Chelated Zinc with Copper tablets support improved functionality of the immune system with the added benefit of zinc to contribute to the maintenance of hair, skin and nails.
The result? A tablet that helps to boost the body from the inside out through its potent copper inclusion, as well as the outside in from the zinc.
Buy now £8.32, Holland and Barrett
Bassetts Vitamins 7 to 11 Years Immune Vit C and Zinc
This supplement from Bassetts is designed to help little ones get their vitamin C but with the added bonus of zinc. Created with the sole mission to provide support to their immune system, Bassetts has made a delicious and nutritious dietary add-on that is not only brimming with vitamin C and zinc – but crucially, no added colours, flavouring or sugar.
The supplements have been created for ages seven to 11 with a soft, fruity orange taste.
Buy now £5.75, Amazon
Copper Living Zinc and Copper Supplement and Probiotics
The Zinc and Copper Supplement with Probiotics from Amen provides a balanced combination of essential minerals with 50mg of zinc picolinate and 2mg of copper as glycinate chelate per serving. Better yet, its inclusion of two billion CFUs of B.Subtilis probiotics supports digestive health, which can be beneficial for overall wellness.
Buy now £25.99, Amazon
Myprotein Zinc and Magnesium Capsules
Available in 30, 90 and 270 portion tubs, Myprotein's zinc and magnesium capsules help keep both vitamins topped up in the body. The formula has vitamin B6 included too which should help boost your immune system and ward off fatigue. Zinc also aids alcohol-busting enzymes to perform better and is an anti-inflammatory, making it an ideal supplement to take when you're feeling sorry for yourself the morning after the night before.
Buy now £5.03, MyProtein
Rezcue Zinc Carnosine and L-Glutamine Drink Powder
Thera Nordic’s Finnish founder, Joni Laiho, has worked in the nutritional supplement industry for over 15 years and has designed over 100 high-performing supplements. Starting in the gut health industry to help a loved one overcome a serious gut illness, Laiho witnessed the real-life efficacy of high-quality supplements, which he now continues to develop with Thera Nordic.
Rezcue treats leaky gut and prevents acid reflux and heartburn by soothing and repairing the gut lining. This is achieved via the dual effects of a unique combination of zinc carnosine and L-glutamine, both scientifically proven to be beneficial for the GI tract. As the powder is consumed in a water-soluble drink, it immediately soothes the mucosal lining from the mouth to the stomach and the small and large intestines.
Simply mix a scoop of the powder into a warm or cold liquid and take it twice daily. Let the powder dissolve for one minute before drinking. Not only does this product work to relieve heartburn instantly, but its continued use can have impressive restorative effects – simply skimming a few of Rezcue’s reviews demonstrates this marvel.
This supplement can be taken with or without food.
Buy now £57.95, Thera Nordic
Hey Nutrition Magnesium Complex with Added Zinc
A triple-whammy of magnesium, Hey Nutrition uses three different types of the magical mineral in its products: citrate, glycinate and malate. Its multi-action formula of blended ingredients boosts energy levels, promotes bone and muscle health and more.
The citrate and glycinate compounds were selected because they are bioavailable and highly absorbable forms of magnesium, while the malate, which is magnesium bound with malic acid, is considered a vital fantastic ingredient for those who are suffering from fatigue.
It’s also got added zinc which helps support your immune system and cognitive function, protects against oxidative stress, and has been shown to enhance the absorption of magnesium.
Buy now £29.49, Amazon
Kirkland Signature Calcium Citrate Magnesium and Zinc
This supplement from Costco’s Kirkland offers a complete formula to support bone density and is designed to help reduce the risk of osteoporosis. The blend combines calcium with magnesium, zinc and vitamin D3 to help maintain strong bones, healthy teeth and muscle function.
Free from preservatives, artificial colours, gluten and lactose, it provides a clean solution for those looking to ensure they’re getting optimal calcium and bone health support. This supplement is suitable for daily use, especially for those concerned about osteoporosis risk or looking to boost their skeletal health.
Buy now £33.99, OnBuy
