Mineral
Zinc
Also known as: Zn, Zinc ion, ZMA, Zinc (Wound Healing)
Essential mineral critical for immune cell development and function. Can reduce duration of common cold when taken at onset.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Zinc product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Zinc Bisglycinate 30 mg | 96 A | $0.33 |
| 2 | Thorne Zinc Picolinate 30 mg | 96 A | $0.68 |
| 3 | Pure Encapsulations Zinc Liquid 15 mg | 93 A | $1.45 |
| 4 | Thorne Zinc Bisglycinate 15 mg | 91 A | $0.25 |
| 5 | Pure Encapsulations CogniPhos | 91 A | $1.25 |
| 6 | Pure Encapsulations UltraZin Zinc | 91 A | $0.23 |
| 7 | Pure Encapsulations Zinc 30 | 91 A | $0.23 |
| 8 | Pure Encapsulations Zinc 15 | 91 A | $0.32 |
| 9 | Pure Encapsulations Zinc (citrate) | 91 A | $0.21 |
| 10 | Solgar Zinc Picolinate | 91 A | $0.09 |
| 11 | Pure Encapsulations Zinc chewables | 91 A | $0.20 |
| 12 | Nutricost Calcium + Magnesium + Zinc Citrates with Vitamin D3 Powder | 90 A | $0.32 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Zinc should I take?
The typical range is 15-30mg daily. Long-term at moderate doses
When should I take Zinc?
With food. Yes, reduces nausea.
Which form of Zinc is best?
Zinc picolinate — Good absorption. Other forms in the catalog: Zinc glycinate, Picolinate/glycinate, ZMA, Picolinate, Gluconate, Zinc gluconate lozenges, Zinc acetate, Zinc citrate, With copper, Citrate.
Is Zinc safe?
Commonly reported: Nausea if empty stomach. Serious warnings: Excess depletes copper. Safe
Which Zinc supplement scores highest?
Thorne Zinc Bisglycinate 30 mg, at 96/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
11 mg / day · UL 40 mgZinc has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Zinc dosage reference →Primary uses
- Depression support
- Immune function
- Taste/smell
- Testosterone
- Recovery
- Protein synthesis
- Wound healing
- Tissue repair
- Cold/flu support
- Immune cell function
- Thyroid hormone metabolism
What systematic reviews concluded
Outcomes that systematic reviews of Zinc reached a verdict on: 4 with a benefit, 1 with no effect, 2 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (4)
“Zinc supplementation was associated with improvements in insulin resistance, inflammatory status and oxidative stress markers in individuals with diabetes.” PMID 42594341
“pical zinc mouthwash demonstrated encouraging protection (RR = 0.16, 95% CI: 0.05-0.49, p = 0.001) with zero heterogeneity (I2 = 0%).” PMID 42346271
“The evidence supports the effectiveness of nutritional interventions in boosting the immune system, with particular relevance for vitamin D and zinc supplementation.” PMID 42256481
“zinc, vitamin D, and multiple micronutrient supplementation were also associated with modest improvements in fetal growth outcomes” PMID 42129691
Reviews found no effect (1)
“Direct comparison meta-analyses revealed no statistically significant differences between LVD, VA, VA_Zinc, zinc, and placebo.” PMID 42143317
Not enough to say: depressive symptoms; vulvovaginal candidiasis.
3 findings from reviews in specific patient groups (such as cancer, pregnancy or surgery) are not shown here.
How it works
- Cofactor for 300+ enzymes
- Immune cell function
- DNA synthesis
- Protein metabolism
Dosage
- Typical range
- 15-30mg daily
- Timing
- With food
- With food
- Yes, reduces nausea
- Duration
- Long-term at moderate doses
- Special populations
- Vegetarians often need more
Forms
- Zinc picolinate
- Zinc glycinate
- Picolinate/glycinate
- ZMA
- Gluconate
- Zinc acetate
- Zinc citrate
- With copper
Safety
Common side effects
- Nausea if empty stomach
Contraindications
- None at normal doses
Products containing Zinc
Top-scoring supplements in our catalog that list Zinc on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Known interactions
- Warningwith copper
Zinc depletes copper over time
- Cautionwith iron
Zinc and iron compete for absorption
- Cautionwith calcium
Calcium may reduce zinc absorption
- Infowith magnesium
High-dose magnesium may slightly reduce zinc absorption
- Synergywith quercetin
Quercetin acts as zinc ionophore
- Synergywith vitamin a
Zinc needed for vitamin A metabolism
Evidence notes
Essential mineral with strong immune and healing evidence
Grade A: Multiple well-designed human trials support the main claims.
Cited research for Zinc
Clinical studies referenced across Formulate guides that mention zinc. Each links to the full study page with PubMed source + the guides that cite it.
- Hemilä H (2017)JRSM Open
Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage
- Singh M, Das RR (2013)Cochrane Database of Systematic Reviews
Oral zinc for the common cold (Cochrane Review)
- Willis et al. (2005)American Journal of Clinical Nutrition
Zinc-induced copper deficiency: a report of three cases initially recognized on bone marrow examination
Related in Mineral
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.