{"id":1435004,"date":"2026-01-07T19:59:26","date_gmt":"2026-01-07T16:59:26","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1435004"},"modified":"2026-01-07T19:59:26","modified_gmt":"2026-01-07T16:59:26","slug":"5-best-zinc-supplements-according-to-experts","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1435004","title":{"rendered":"5 Best Zinc Supplements, According to Experts"},"content":{"rendered":"
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Beauty<\/span><\/div>\n<\/div>\n<\/div>\n

A Dietician\u2019s Guide to the Best Zinc Supplements<\/h1>\n<\/div>\n
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By <\/span>Brianna Peters<\/span><\/span><\/span><\/div>\n

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Photo: Adobe Stock<\/span><\/div>\n<\/div>\n<\/figure>\n<\/div>\n<\/div>\n<\/header>\n<\/div>\n<\/div>\n
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Zinc is a trace mineral best known for its immune-supporting benefits, but you might be surprised to learn that your body doesn\u2019t produce it naturally. \u201cThe best zinc supplements can help bridge any nutritional gaps in your diet to help you reach adequate levels,\u201d explains registered dietician and wellness advisor for The Lanby, Taylor Fazio, MS, RD, SPN. \u201cThe body does not store zinc efficiently, as levels are tightly regulated, so regular dietary intake is necessary.\u201d<\/p>\n

While zinc is most abundantly found in oysters, red meat, poultry, eggs, and dairy products, Fazio notes that it is also found in plant-based food sources like pumpkin seeds, lentils, chickpeas, nuts, and whole grains. However, there\u2019s a small catch: \u201cPlant-based sources are less bioavailable because phytates in plant foods can reduce zinc absorption, which is one reason plant-forward diets may require closer attention to zinc intake,\u201d says Fazio.<\/p>\n

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Vogue<\/em>\u2019s Favorite Zinc Supplements<\/h2>\n
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\"Image<\/span><\/div>\n<\/div>\n
Best Overall<\/span><\/p>\n
Thorne Zinc Bisglycinate<\/div>\n

Jump to review<\/p><\/div>\n

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$15<\/span><\/p>\n

AMAZON<\/p>\n

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\"Image<\/span><\/div>\n<\/div>\n
Best Zinc Picolinate<\/span><\/p>\n
Pure Encapsulations Zinc 15<\/div>\n

Jump to review<\/p><\/div>\n

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$13<\/span><\/p>\n

AMAZON<\/p>\n

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\"Image<\/span><\/div>\n<\/div>\n
Best Liquid<\/span><\/p>\n
Mary Ruth\u2019s Ionic Zinc Liquid Drops<\/div>\n

Jump to review<\/p><\/div>\n

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$20<\/span><\/p>\n

AMAZON<\/p>\n

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Best known for its immune support, zinc\u2019s benefits go far beyond that\u2014it\u2019s actually involved in over 300 enzymatic reactions in the body. \u201cZinc is important for numerous biological functions such as immune function, protein synthesis, DNA repair, cell division, wound healing, and metabolism,\u201d explains licensed physician and clinical lead for gynecology and lifestyle medicine at Allara Health, Gouri Pimputkar, DO, FACOOG, DipABLM. It also plays a role in reproductive health and is associated with skin integrity and wound healing. \u201cThat makes it relevant for concerns like acne, eczema, and post-procedure recovery,\u201d adds Fazio. \u201cAnd fun fact: Zinc status is important for sense of taste, smell, and appetite regulation.\u201d<\/p>\n

Ahead, experts to break down everything you need to know about the best zinc supplements from the ingredients to the benefits.<\/p>\n

In This Story<\/h2>\n
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  • The Health Benefits of Zinc<\/li>\n
  • What is the best form of zinc supplement?<\/li>\n
  • Who should take zinc supplements?<\/li>\n
  • How much zinc should you take per day?<\/li>\n
  • What is the downside of taking zinc?<\/li>\n
  • How We Tested<\/li>\n
  • Meet the Experts<\/li>\n<\/ul>\n
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    Best Zinc Supplement Overall:<\/strong> Thorne Zinc Bisglycinate<\/h2>\n
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    Thorne<\/p>\n

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    Zinc Bisglycinate<\/p>\n<\/div>\n

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    $15<\/span><\/p>\n

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    • Why We Love It:<\/strong> Not all zinc is equal and Pimputkar says to choose a better-studied form\u2014like zinc glycinate or zinc gluconate\u2014when you have options. Highly absorbable, stable, and well tolerated, this zinc bisglycinate chelate formula is ideal for maximum absorption. \u201cIts gentler on the stomach so it\u2019s ideal for those who typically experience stomach upset or nausea while taking zinc,\u201d says Fazio. \u201cIt\u2019s also more highly bioavailable because it\u2019s chelated, meaning your body absorbs it much better than some other forms of zinc.\u201d Thorne offers an easy, single zinc capsule 15mg dose and not only offers third-party testing, but also says it completes four rounds of in-house testing in its labs for stringent quality control.<\/li>\n
    • Key Ingredients:<\/strong> Zinc (as in zinc bisglycinate chelate)<\/li>\n
    • Form:<\/strong> Capsule<\/li>\n
    • Dose:<\/strong> One capsule\/15mg<\/li>\n<\/ul>\n
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      Best Zinc Picolinate Supplement:<\/strong> Pure Encapsulations Zinc 15<\/h2>\n
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      \"Image<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n
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      Pure Encapsulations<\/p>\n

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      Zinc 15<\/p>\n<\/div>\n

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      $13<\/span><\/p>\n

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      • Why We Love It:<\/strong> A favorite of both Fazio\u2019s and Pimputkar\u2019s, Pure Encapsulation\u2019s formulas are consistently clean, efficacious, simple, and rigorously third-party tested, ensuring you\u2019re getting exactly what the label says is in the formula in each dose. \u201cIt\u2019s a high-quality favorite for patients who need a moderate dose of zinc that is well-tolerated,\u201d says Fazio. Made with zinc picolinate, a form that Fazio says is \u201cwell absorbed and commonly used for general supplementation,\u201d because picolinic acid naturally supports mineral transport across the intestinal wall, it\u2019s made without any filler ingredients, GMOs, common allergens, and more, meaning it\u2019s a great option for those with a wide range of allergies and dietary restrictions, too.<\/li>\n
      • Key Ingredients:<\/strong> Zinc (as in zinc picolinate)<\/li>\n
      • Form:<\/strong> Capsule<\/li>\n
      • Dose:<\/strong> One capsule\/15mg<\/li>\n<\/ul>\n
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        Best Liquid Zinc Supplement:<\/strong> Mary Ruth\u2019s Organics Ionic Zinc Liquid Drops<\/h2>\n
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        Mary Ruth\u2019s<\/p>\n

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        Ionic Zinc Liquid Drops<\/p>\n<\/div>\n

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        $20<\/span><\/p>\n

        AMAZON<\/p>\n

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        • Why We Love It:<\/strong> Certified USDA Organic, Clean Label Project certified, and GMP certified, these liquid drops deliver a dose of ionic zinc in a liquid form that\u2019s safe and suitable for the whole family. \u201cI always recommend supplements that are third-party certified and labeled with the certifying body,\u201d says Pimputkar. \u201cSupplements are not strictly regulated like prescribed medications by the FDA.\u201d With easy-to-navigate dosing suggestions on the label based on age, the brand is known for its clean formulations and consistent results. It comes in unflavored and strawberry lemon (which tastes like the juicy summer fruits) but is somehow gluten-free, sugar-free, and nut-free.<\/li>\n
        • Key Ingredients:<\/strong> Zinc (as in zinc sulfate), organic vegetable glycerin, organic strawberry flavor, and organic lemon flavor.<\/li>\n
        • Form:<\/strong> Liquid<\/li>\n
        • Dose:<\/strong> 3 mL\/11.3mg<\/li>\n<\/ul>\n
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          Best Zinc Supplement With Copper:<\/strong> Xymogen Zinc + Copper<\/h2>\n
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          Xymogen<\/p>\n

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          Zinc+Copper<\/p>\n<\/div>\n

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          • Why We Love It:<\/strong> While we need adequate zinc for many bodily processes, balance is key and it can be easy to overdo supplementation. \u201cExcessive zinc consumption can interfere with copper and iron metabolism, leading to deficiencies or storage imbalances in the body,\u201d says Pimputkar. \u201cZinc seems to compete with copper, and prolonged use could lead to copper deficiency and neurological damage.\u201d It\u2019s crucial to maintain copper and zinc balance and this capsule offers a dual-formula of zinc bisglycinate chelate\u2014an easily absorbed, bioavailable version of zinc\u2014along with copper to help maintain balanced levels of trace minerals.<\/li>\n
          • Key Ingredients:<\/strong> Zinc (as in zinc bisglycinate chelate), copper<\/li>\n
          • Form:<\/strong> Capsule<\/li>\n
          • Dose:<\/strong> 1 capsule\/30mg<\/li>\n<\/ul>\n
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            Best Lozenge Zinc Supplement :<\/strong> Life Extension Zinc Lozenges<\/h2>\n
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            Life Extension<\/p>\n

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            Zinc Lozenges<\/p>\n<\/div>\n

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            $9<\/del>$6<\/span>(33% off)<\/span><\/p>\n

            AMAZON<\/p>\n

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            • Why We Love It:<\/strong> Zinc is often found in over-the-counter medicine or lozenges to help those suffering from a cold or weakened immune system. \u201cResearch suggests that zinc when started early during an acute respiratory illness or taken consistently during cold and flu season may modestly reduce the duration and severity of respiratory infections which is a benefit to those who may get URIs (upper respiratory infections) more often,\u201d says Fazio. This vegetarian lozenge tastes like a burst of citrus and is ideal for those who have difficulty swallowing capsules. It\u2019s made with zinc oxide and<\/em> zinc gluconate, the latter of which Pimputkar says is one of the best forms of zinc in terms of absorption. However, it is worth noting that this lozenge is ideal for short term use for immune health support as opposed to daily zinc supplementation.<\/li>\n
            • Key Ingredients:<\/strong> Zinc (as in zinc oxide, zinc gluconate), l-leucine, stevia extract<\/li>\n
            • Form:<\/strong> Lozenge<\/li>\n
            • Dose:<\/strong> 1 lozenge\/18.75mg<\/li>\n<\/ul>\n
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              Everything You Need to Know<\/strong><\/h2>\n<\/div>\n
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              The Health Benefits of Zinc<\/p>\n<\/div>\n<\/div>\n

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              Zinc is an essential trace mineral, which means it\u2019s 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\u2019s attributed to many benefits, which Pimputkar outlines below:<\/p>\n

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              • Immune Function:<\/strong> 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.<\/li>\n
              • Protein Synthesis:<\/strong> Zinc is an essential building block needed for protein synthesis, which is fundamental for building and repairing tissues throughout the body.<\/li>\n
              • DNA repair and cell division:<\/strong> Zinc is essential for cell growth and division, DNA and RNA synthesis, and the repair of damaged DNA.<\/li>\n
              • Wound Healing:<\/strong> Zinc plays a role in collagen synthesis, inflammatory response, and cell proliferation, all necessary for effective wound healing.<\/li>\n
              • Metabolism:<\/strong> Zinc is involved in the metabolism of carbohydrates, fats, and proteins.<\/li>\n<\/ul>\n

                Zinc\u2019s essential functions also make it particularly important for women. \u201cZinc is important for women across various life stages because it impacts reproductive health, hormonal balance, and overall well-being,\u201d says Pimputkar.<\/p>\n

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                • Reproductive Health and Fertility:<\/strong> Zinc is vital for egg development and fertilization. Adequate levels are necessary for maintaining a healthy menstrual cycle and optimal reproductive function.<\/li>\n
                • Pregnancy and Fetal Development:<\/strong> 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.<\/li>\n
                • Hormonal Balance:<\/strong> 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.<\/li>\n
                • Hair and Skin Health:<\/strong> 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.<\/li>\n
                • Bone Health:<\/strong> Zinc works synergistically with calcium and vitamin D to support bone formation and maintenance, which is especially important for women, particularly post-menopause.<\/li>\n
                • Mental Health:<\/strong> Zinc can help improve mood, reduce anxiety and depression symptoms (especially with PMS). It also has been shown to help with sleep quality.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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                  What is the best form of zinc supplement?<\/p>\n<\/div>\n<\/div>\n

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                  According to Fazio, the best form of zinc depends on your goal and tolerance. \u201cZinc picolinate and zinc citrate are both well absorbed and commonly used for general supplementation,\u201d she says. \u201cZinc 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.\u201d And while zinc oxide is an option, Fazio generally recommends avoiding it. \u201cIt has lower bioavailability compared to other forms,\u201d she says.<\/p>\n

                  Pimputkar recommends zinc glycinate (also known as bisglycinate) and zinc gluconate for absorption. \u201cWhen you compare both forms, zinc glycinate is slightly better absorbed than zinc gluconate,\u201d she says. \u201cZinc picolinate and zinc citrate may also be good options for absorption, but currently most clinical evidence supports the use of zinc glycinate or gluconate.\u201d<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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                  Who should take zinc supplements?<\/p>\n<\/div>\n<\/div>\n

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                  Zinc is an essential trace mineral that we all need for our bodies to function properly. However, it\u2019s always best to determine your ideal zinc intake through diet, symptoms, and lab data with your doctor. \u201cRemember, supplements are meant to add to what you are already consuming in your daily nutrition,\u201d says Pimputkar. \u201cHowever, 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).\u201d<\/p>\n

                  Fazio often thinks of zinc status as closely reflecting overall animal protein intake. \u201cPeople 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.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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                  How much zinc should you take per day?<\/p>\n<\/div>\n<\/div>\n

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                  The ideal amount of zinc you should take daily is determined by a few individual lifestyle and dietary factors. \u201cFor most adults, the recommended dietary allowance is 8 mg per day for women and 11 mg per day for men,\u201d says Fazio. \u201cSupplemental doses commonly range safely from 15 to 30 mg daily.\u201d 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.<\/p>\n

                  Too much zinc isn\u2019t necessarily better. \u201cWhile short-term zinc supplementation can be beneficial in certain situations, frequent or prolonged high dosing can disrupt mineral balance and impair immune function,\u201d says Fazio.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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                  What is the downside of taking zinc?<\/p>\n<\/div>\n<\/div>\n

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                  Like all dietary supplements, it\u2019s essential to work with your healthcare provider before supplementing with zinc, also keeping in mind any zinc deficiencies. \u201cTaking around 15mg of zinc daily seems to have minimal long term adverse effects,\u201d says Pimputkar. \u201cBut taking too much zinc can alter the body\u2019s immune system and cholesterol (specifically lowering HDL cholesterol), and cause copper deficiency and iron storage imbalance.\u201d There\u2019s no clear guidelines for how to monitor chronic zinc use and potential subsequent trace mineral deficiencies. \u201cHigh doses of zinc have also been seen with recurrent urinary tract infections and can alter kidney function,\u201d says Pimputkar. \u201cBut that\u2019s why it\u2019s 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.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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                  How We Tested<\/p>\n<\/div>\n<\/div>\n

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                  When we test and review a product, we take a holistic approach to deliver well-rounded product recommendations. First, we lean on\u00a0Vogue<\/em>\u2019s vast network of experts\u2014from board-certified dermatologists to dietitians\u2014to gain professional acumen on the industry\u2019s 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.<\/p>\n

                  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.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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                  Meet the Experts<\/p>\n<\/div>\n<\/div>\n

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                  • Gouri Pimputkar, DO, FACOOG, DipABLM is the clinical lead for gynecology and lifestyle medicine at Allara Health.<\/li>\n
                  • Taylor Fazio, MS, RD, SPN is a New York\u2013based registered dietician and wellness advisor for The Lanby.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n

                    Source URL: http:\/\/vogue.com\/article\/best-zinc-supplements<\/p>\n","protected":false},"excerpt":{"rendered":"

                    Beauty A Dietician\u2019s Guide to the Best Zinc Supplements By Brianna Peters January 7, 2026 Photo: Adobe Stock Zinc is a trace mineral best known for its immune-supporting benefits, but you might be surprised to learn that your body doesn\u2019t produce it naturally. \u201cThe best zinc supplements can help bridge any nutritional gaps in your […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[50],"class_list":["post-1435004","post","type-post","status-publish","format-standard","hentry","category-politics","tag-vogue-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1435004","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1435004"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1435004\/revisions"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1435004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1435004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1435004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}