In most diets, zinc comes from red meat, poultry, and oysters, with lesser amounts coming from beans and nuts. Oysters are the highest food source of zinc — 74 mg per 3-ounce serving — which is almost five times its Recommended Daily Value RDA.
Populations particularly susceptible to a zinc deficiency are athletes who engage in prolonged activity and lose zinc in sweat, vegans or vegetarians who have low dietary intakes, the elderly due to decreased intake and poor absorption, teenagers because of poor diet, and immune-compromised individuals and burn victims due to increased need.
Zinc supplementation can increase general wellness, as well as have a beneficial impact on immune health, skin and connective tissue, growth in children, reproductive health, and nerve and eye health. The prostate gland in men contains the highest amount of zinc of any soft tissue.
Adequate zinc levels support prostate health and the body's normal production of testosterone. The skin has the third highest amount of zinc of the various organs in the body. A zinc deficiency can depress your body's immune response, which reduces the ability to eliminate pathogens, mount a response against threats, and produce antibodies. A study of immune function in the elderly found that even a marginal zinc deficiency in this population adversely impacts immune function and that zinc supplementation promotes a healthy immune response.
When it comes to taking supplemental zinc, there are several things to consider. The primary objective is to absorb the greatest amount of zinc from the fewest number of capsules and without side effects. So, how is this best accomplished? The form of the mineral — including the compound it is bound to — matters. TRU-ID certification is a relatively new independent testing program that uses DNA to verify the authenticity of ingredients in supplements.
These zinc chelate capsules are gluten-free , as well as preservative-free, salt-free, sugar-free, and yeast-free. Each capsule provides 30 mg of zinc. For best results, adults and adolescents over age 14 years should take one capsule daily with food or as recommended by your doctor. Although the label suggests that adults can take up to 6 lozenges per day, this would push your daily zinc intake way over the suggested mg tolerable upper intake level UL set for zinc Taking too much zinc can have negative effects on your health and may interfere with the absorption of other nutrients.
Garden of Life is a whole-foods-based supplement brand with products that are certified organic and non-GMO verified. In addition to providing 30 mg of plant-based zinc, each serving also contains vitamin C, a raw organic fruit and vegetable blend, and live probiotics and enzymes to support healthy digestion.
For those who have difficulty swallowing pills, the capsules can also be opened to pour the contents into a glass of water or another beverage. Metagenics is a supplement company devoted to transparency and quality.
Each ingredient and supplement batch is tested for quality. Their Zinc Drink liquid supplement contains only water and 15 mg of zinc sulfate per serving, making it free of any additives and preservatives. For best results, take 1 teaspoon 5 mL per day of the Zinc Drink between meals. While you can take the supplement on its own, it can also be mixed into a glass of water. Peak Performance supplements are made in the United States and developed for busy athletes and professionals.
In addition to being free of major allergens , including soy, dairy, wheat, egg, shellfish, and peanuts, Peak Performance Raw Liquid Zinc is also vegan-friendly. The company claims that since the zinc is run through a high pressure, low heat process, the particles in this liquid supplement are very small in size, which may make it easier for your body to absorb. One full dropper provides 15 mg of zinc sulfate — a form of zinc that has been shown to help prevent zinc deficiency, reduce symptoms of severe acne, and possibly help slow the progression of age-related macular degeneration AMD 6 , All Peak Performance supplements undergo third-party testing for quality and accuracy.
Adults should take one full dropper 1 mL once a day on an empty stomach or use as directed by your doctor. Zinc lozenges are small tablets that are meant to dissolve slowly in your mouth. Life Extension has been making high quality supplements for over 40 years. Life Extension Enhanced Zinc Lozenges contain Adults can take 1 lozenge every 2 hours up to 8 times a day.
Also, note that taking this supplement 8 times per day will greatly exceed the daily UL of 40 mg. Plus, they contain zinc picolinate to help optimize digestion and absorption. There are several types of zinc supplements. Some, such as zinc picolinate, may be better absorbed, while zinc acetate may be more effective at shortening the duration of the common cold 8 , As for dosage, the recommended daily dosage for adults is typically 15—30 mg of elemental zinc per day.
Elemental zinc is generally the amount listed on the label of your supplement 5 , 6. Taking too much zinc can cause negative side effects, such as decreased immune function, low copper levels, and reduced HDL good cholesterol levels. Regarding the form, zinc supplements are available as capsules, lozenges, and liquids. Zinc picolinate is the form that the body absorbs the best, which makes this a common choice for treating zinc deficiencies and for pregnant women.
Zinc monomethionine is attached to the amino acid methionine. This chelated form is often found in OTC lozenges to prevent colds or treat zinc deficiencies.
Zinc gluconate is another form of chelated zinc. This form is also easily absorbed by the body. Zinc glycinate is a chelated form attached to the amino acid glycine.
Zinc citrate is one of the most easily absorbed forms and is combined with citric acid. It often comes in capsule form. It can leave a metallic taste in the mouth, but this will dissipate after a short period of time.
Zinc supplement prices Zinc supplements range in price from five to 15 cents a capsule, depending on the brand. Zinc supplements can cause nausea, especially if not taken with food. Best of the best: Pure Encapsulations Zinc What we like: Brand trusted for integrity and quality.
Can improve a whole range of health conditions, including thyroid issues. Very pure formula. Best bang for buck: Jarrow Formulas Zinc Balance. Our take: This choice offers great value with a generously sized bottle of quality zinc capsules. Vegan and free of common allergens. What we dislike: Important to take these with food to avoid the risk of an upset stomach.
Choice 3: Bluebonnet Zinc Picolinate.
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