Zinc Supplements

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Zinc is a mineral your body needs for hundreds of enzymes, for normal immune function, for building protein and DNA, and for wound healing and taste. This range covers zinc tablets, capsules and softgels in several forms, including picolinate, glycinate, bisglycinate and gluconate, from NOW Foods, Thorne, Life Extension and Swanson.

Read the Zinc Supplements buying guide
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Zinc Supplements: buying guide

How much zinc do you need?

These are Australia's nutrient reference values for adults aged 19 and over.

Group Zinc per day
Men: recommended dietary intake 14 mg
Women: recommended dietary intake 8 mg
Pregnancy: recommended dietary intake 11 mg
Upper level of intake, all adults 40 mg

Most people get enough zinc from food. Oysters are the richest source, and meat, seafood, eggs and dairy are good sources. Zinc from beans, nuts and whole grains is less well absorbed, because these foods also contain phytates.

Who might consider a zinc supplement

  • Vegetarians and vegans, whose zinc mostly comes from plant foods that are absorbed less well.
  • People with gut conditions such as coeliac disease or inflammatory bowel disease, or after some types of bariatric surgery.
  • Pregnant or breastfeeding women, who need more zinc. Talk to your doctor or midwife before adding a supplement.

If you think you might be low in zinc, a blood test through your GP is the reliable way to check.

Zinc forms compared

Form Worth knowing
Zinc picolinate Zinc bound to picolinic acid. Often marketed as well absorbed, with limited direct comparison research
Zinc glycinate or bisglycinate Zinc bound to the amino acid glycine. Often chosen as a gentle option, with limited direct comparison research
Zinc gluconate One of the most common forms. The NIH reports absorption of about 61% in young adults
Zinc citrate Absorption of about 61% in young adults, similar to gluconate
Zinc oxide Absorption of about 50% in young adults

Whatever the form, compare the amount of elemental zinc per serve. That is the figure the label lists and the one the daily intake values refer to.

How to compare zinc on the shelf

  • Elemental zinc per serve. Doses in this range vary a lot, and some products give 50 mg per serve, which is above the adult upper level on its own.
  • Your total intake. Add zinc from food, a multivitamin, ZMA and any other product, and keep it at or under 40 mg a day unless your doctor advises otherwise.
  • Serves per bottle. Divide the price by the number of serves to compare value.
  • Single or combined. Some products add vitamin C or vitamin D. Check you are not doubling up with other supplements.

Safety and who should check first

  • Too much zinc can cause nausea, vomiting, stomach upset, headaches and loss of appetite.
  • Taking 50 mg or more a day for weeks can reduce copper absorption, lower immune function and lower HDL (good) cholesterol.
  • Iron supplements of 25 mg or more taken at the same time as zinc reduce zinc absorption.
  • Zinc interacts with quinolone and tetracycline antibiotics. Take the antibiotic at least 2 hours before or 4 to 6 hours after zinc.
  • If you take regular medication, including diuretics, or you are pregnant or breastfeeding, check with your doctor or pharmacist first.

Popular zinc at Supps247

Related categories

Zinc is often taken alongside magnesium, or in a combined ZMA formula. For a wider range, browse vitamins and minerals, immune health and multivitamins.

Sources: NHMRC Nutrient Reference Values: Zinc; NIH Office of Dietary Supplements: Zinc fact sheet.

Order online with Australia-wide delivery, free on orders of $99.99 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. Supplements should not replace a balanced diet. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Zinc Supplements: questions and answers

How much zinc do I need a day?
Australia's recommended dietary intake for adults is 14 mg a day for men and 8 mg a day for women, and 11 mg a day during pregnancy (ages 19 and over). The upper level of intake for adults is 40 mg a day. Most people get enough from food, so a supplement is mainly for people whose diet falls short.
What is the best form of zinc?
There is no single best form for everyone. Picolinate and glycinate are often marketed as better absorbed, but there is limited research comparing forms directly. The NIH reports absorption of about 61% for zinc citrate and gluconate and about 50% for zinc oxide in young adults. The most useful number to compare is the amount of elemental zinc per serve on the label.
Can I take zinc every day?
Yes, if your total intake from food and supplements stays at or under the adult upper level of 40 mg a day. Taking 50 mg or more a day for weeks can reduce how much copper you absorb, which can lead to copper deficiency over time. Some single tablets in this range contain 50 mg, so check the label and talk to your doctor before taking high doses long term.
When is the best time to take zinc?
Follow the directions on your label. Zinc can cause nausea in some people, and taking it with a meal often helps. Iron supplements of 25 mg or more taken at the same time reduce zinc absorption, so take them at different times. If you take quinolone or tetracycline antibiotics, take the antibiotic at least 2 hours before or 4 to 6 hours after zinc.
Does zinc help my immune system?
Zinc is needed for normal immune function, and being low in zinc weakens immunity. That does not mean extra zinc helps if you already get enough from your diet. If you are unsure whether you are low, your GP can check with a blood test.
What is the difference between zinc and ZMA?
Zinc products in this range give you zinc on its own. ZMA combines zinc with magnesium and vitamin B6 in one serve. If you only want zinc, a single zinc product makes it easier to control the dose. See our ZMA range if you want the combination.

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