5 Best Zinc Supplements, According to Experts

Zinc is an essential trace mineral, which means it’s a nutrient your body requires (in tiny amounts) to perform vital functions like growth, metabolism, and immunity. Zinc is involved in helping hundreds of these biological processes in the human body run smoothly. It’s attributed to many benefits, which Pimputkar outlines below:

• Immune Function: Zinc is so important for the development and proper functioning of immune cells. It helps regulate immune responses and is often utilized to support recovery from illness.
• Protein Synthesis: Zinc is an essential building block needed for protein synthesis, which is fundamental for building and repairing tissues throughout the body.
• DNA repair and cell division: Zinc is essential for cell growth and division, DNA and RNA synthesis, and the repair of damaged DNA.
• Wound Healing: Zinc plays a role in collagen synthesis, inflammatory response, and cell proliferation, all necessary for effective wound healing.
• Metabolism: Zinc is involved in the metabolism of carbohydrates, fats, and proteins.

Zinc’s essential functions also make it particularly important for women. “Zinc is important for women across various life stages because it impacts reproductive health, hormonal balance, and overall well-being,” says Pimputkar.

• Reproductive Health and Fertility: Zinc is vital for egg development and fertilization. Adequate levels are necessary for maintaining a healthy menstrual cycle and optimal reproductive function.
• Pregnancy and Fetal Development: During pregnancy, zinc requirements increase significantly. It is essential for rapid cell division and protein synthesis, supporting fetal growth, DNA repair, and tissue development. Deficiency during this time can be associated with adverse pregnancy outcomes.
• Hormonal Balance: Zinc plays a role in the regulation of hormones, including estrogen and progesterone. Zinc has been shown to help with PMS symptoms. It also helps regulate the production of thyroid hormones, which are critical for metabolic function.
• Hair and Skin Health: Due to its role in wound healing, inflammation control, and cell regeneration, zinc is often used to support clear skin and manage conditions like acne and hair loss.
• Bone Health: Zinc works synergistically with calcium and vitamin D to support bone formation and maintenance, which is especially important for women, particularly post-menopause.
• Mental Health: Zinc can help improve mood, reduce anxiety and depression symptoms (especially with PMS). It also has been shown to help with sleep quality.

According to Fazio, the best form of zinc depends on your goal and tolerance. “Zinc picolinate and zinc citrate are both well absorbed and commonly used for general supplementation,” she says. “Zinc bisglycinate is a chelated form that tends to be gentler on the gastrointestinal tract and is often better tolerated by those who experience nausea with zinc.” And while zinc oxide is an option, Fazio generally recommends avoiding it. “It has lower bioavailability compared to other forms,” she says.

Pimputkar recommends zinc glycinate (also known as bisglycinate) and zinc gluconate for absorption. “When you compare both forms, zinc glycinate is slightly better absorbed than zinc gluconate,” she says. “Zinc picolinate and zinc citrate may also be good options for absorption, but currently most clinical evidence supports the use of zinc glycinate or gluconate.”

Zinc is an essential trace mineral that we all need for our bodies to function properly. However, it’s always best to determine your ideal zinc intake through diet, symptoms, and lab data with your doctor. “Remember, supplements are meant to add to what you are already consuming in your daily nutrition,” says Pimputkar. “However, supplements are important in patients that have increased needs for zinc, like those who are pregnant, breastfeeding, or postpartum, those with gastrointestinal conditions that impair absorption, and those with chronic inflammation or disease (like hormonal issues such as PCOS).”

Fazio often thinks of zinc status as closely reflecting overall animal protein intake. “People with low dietary intake, including those who consume little or no animal protein, may be at higher risk for insufficiency and may benefit from supplementation as phytates (found in plant-based sources of zinc) can reduce zinc absorption,” she says.

The ideal amount of zinc you should take daily is determined by a few individual lifestyle and dietary factors. “For most adults, the recommended dietary allowance is 8 mg per day for women and 11 mg per day for men,” says Fazio. “Supplemental doses commonly range safely from 15 to 30 mg daily.” While there is some discrepancy as to how much zinc you should take daily, Pimputkar notes that the FDA has approved up to 40mg/day, while the European Food Safety Authority recommends up to 25mg/day.

Too much zinc isn’t necessarily better. “While short-term zinc supplementation can be beneficial in certain situations, frequent or prolonged high dosing can disrupt mineral balance and impair immune function,” says Fazio.

Like all dietary supplements, it’s essential to work with your healthcare provider before supplementing with zinc, also keeping in mind any zinc deficiencies. “Taking around 15mg of zinc daily seems to have minimal long term adverse effects,” says Pimputkar. “But taking too much zinc can alter the body’s immune system and cholesterol (specifically lowering HDL cholesterol), and cause copper deficiency and iron storage imbalance.” There’s no clear guidelines for how to monitor chronic zinc use and potential subsequent trace mineral deficiencies. “High doses of zinc have also been seen with recurrent urinary tract infections and can alter kidney function,” says Pimputkar. “But that’s why it’s important to work with a registered dietitian and medical provider that can help you navigate what your body actually needs given your health and nutrition history.

When we test and review a product, we take a holistic approach to deliver well-rounded product recommendations. First, we lean on Vogue’s vast network of experts—from board-certified dermatologists to dietitians—to gain professional acumen on the industry’s standout products, ones these specialists would actually use on their clients. We pair their expertise with our editorial best practices to curate the thoughtful edits you read on our site.

As it relates to zinc supplements, we selected the best based on the following characteristics: ingredients, dosage, form, clinical studies, and third-party testing. To do this, we paired our own personal tests of each formula with expert guidance and reviewer insights to determine which we would recommend to you.

• Gouri Pimputkar, DO, FACOOG, DipABLM is the clinical lead for gynecology and lifestyle medicine at Allara Health.
• Taylor Fazio, MS, RD, SPN is a New York–based registered dietician and wellness advisor for The Lanby.