Best Zinc Supplements of 2024 – According to Expert Dietitians

Zinc, an essential mineral, plays a crucial role in various bodily functions, including immune support, wound healing, and DNA synthesis, however not all Zinc is created equal. These are the absolute best zinc supplements of 2024, according to expert dietitians.

Zinc is an indispensable mineral with a myriad of roles in the body, from bolstering the immune system to aiding in wound healing and DNA synthesis. Emerging studies also highlight its potential in muscle recovery, positioning it alongside key supplements like quality protein powders. In this article, we delve into the various benefits of zinc, particularly for muscle recovery, and present a comprehensive guide to the best zinc supplements of 2024. Our selection includes diverse forms such as zinc tablets, liquid zinc, and zinc spray mist, catering to different preferences and needs.

We don our supplement testing hats to bring you an array of top zinc supplements, each chosen for its efficacy in promoting overall health and specific benefits like recovery from training, skin health, wound healing, and hormone regulation. Our focus is not just on the variety but also on the quality and effectiveness of each supplement, ensuring you have access to the best options for integrating zinc into your health and wellness regimen.

Best Overall: Momentous Zinc Picolinate

Best Runner-up: Nature’s Bounty Zinc

Best Budget: NOW Supplements Zinc

Best Liquid: Mary Ruth’s Liquid Ionic Zinc

Best Spray: GIVOL Organic ZINC Boost Mist

Zinc plays a vital role in muscle recovery, acting as a crucial component in enzymes responsible for protein synthesis. This process is essential for repairing and building muscle tissues post-exercise. A study in the “American Journal of Clinical Nutrition” (Lowe et al., 2011) showed that zinc supplementation enhances protein synthesis rates in healthy adults, underlining its importance in muscle recovery.

Additionally, zinc’s anti-inflammatory properties are beneficial in reducing muscle soreness and injury-related inflammation. Research in “Inflammopharmacology” (Ibs and Rink, 2003) indicates that these properties of zinc contribute to quicker recovery and reduced pain after intense physical activities. For immune support, which is integral to muscle recovery, zinc’s role is significant. A robust immune system, bolstered by zinc, as shown in a study in “The American Journal of Clinical Nutrition” (Barnett et al., 2007), can speed up the body’s recovery process following strenuous workouts. Zinc’s function as an antioxidant also plays a part in protecting cells from the oxidative stress of exercise, thereby aiding in muscle preservation and the healing process.

Zinc deficiency can significantly impede muscle recovery and overall physical performance. Symptoms of such a deficiency encompass a range of physical issues:

• Slowed wound healing, impacting the body’s ability to recover from injuries.
• Muscle weakness, which can affect both daily activities and workout performance.
• Fatigue, making it difficult to maintain energy levels for exercise and daily tasks.
• Weakened immunity, leading to a higher susceptibility to illnesses that can further hinder physical activities.
• Loss of appetite, potentially affecting nutritional intake necessary for muscle repair and growth.
• Diminished exercise performance, directly impacting workout effectiveness.

A comprehensive meta-analysis in “The American Journal of Clinical Nutrition” (King et al., 2011) highlights the negative impact of zinc deficiency on muscle function, underscoring the importance of adequate zinc levels for maintaining muscle health and overall physical performance.

Best Overall: Momentous Zinc Picolinate

The Momentous Zinc Picolinate is a highly regarded zinc supplement known for its bioavailability and quality. It is third-party tested, ensuring its dosage levels are in line with those used in clinical trials. This particular zinc supplement is both GMO-free and gluten-free, garnering endorsements from respected figures in the wellness industry, such as Dr. Andrew Huberman. The choice of zinc picolinate in the Momentous Zinc is deliberate, selected for its well-known absorption efficiency in humans. This means fewer capsules are needed to meet the recommended daily intake.

Pricewise, Momentous Zinc Picolinate is accessible as a one-time purchase for $18 or through a monthly subscription at $13. A standout feature of the Momentous brand is its user-friendly subscription service. Customers can create an account to manage their subscriptions easily, with the flexibility to adjust, skip, or pause their orders as needed. This feature is particularly beneficial for those who like to combine supplements, such as pairing the Momentous Zinc with their Magnesium Threonate for enhanced sleep benefits.

---

Best Runner-up: Nature’s Bounty Zinc

Nature’s Bounty Zinc stands out as an exceptional supplement, offering potent immune support with each caplet containing 50mg of Zinc. This amount exceeds the daily requirement needed to bolster immune system function and promote overall health. Recognized as the Number 1 brand for Zinc supplements, Nature’s Bounty reflects a 50-year legacy of commitment to quality, consistency, and scientific research. This dedication ensures their supplements are of unparalleled excellence. Beyond immune support, Zinc, as an antioxidant, plays a crucial role in protecting the body against oxidative stress. Nature’s Bounty Zinc caplets provide a convenient means to support antioxidant health, contributing to overall wellness.

Benefits

The benefits of Nature’s Bounty Zinc extend to skin health as well. Zinc is a key component of the enzyme collagenase and has been clinically studied for its positive impact on skin health. It’s involved in collagen synthesis in bone tissue and assists in DNA formation, highlighting its diverse and crucial roles in the body. Nature’s Bounty upholds stringent quality and potency standards, ensuring their Zinc caplets are gluten-free, sugar-free, and free from artificial flavors or sweeteners, making them suitable for vegetarians. Their commitment to safety and efficacy is evident in every aspect of their production process.

Quality

Nature’s Bounty Zinc, with its high-quality ingredients and manufacturing standards, provides more than just daily Zinc requirements. It offers a trusted solution for immune support and overall health maintenance. Ideal for adults, just one caplet daily, preferably with a meal, can enhance your Zinc intake. Packaged in a 250-caplet bottle, it’s a convenient and reliable option for anyone looking to supplement their diet with this essential mineral. Nature’s Bounty Zinc is the culmination of half a century of expertise and innovation, blending the best of science and nature to deliver a top-tier supplement.

---

Best Budget: NOW Supplements Zinc

NOW Supplements Zinc is a highly commendable choice for those seeking comprehensive support for various bodily functions, including the skeletal, immune, neurological, and endocrine systems. As an essential mineral, Zinc plays a pivotal role in the normal functioning of these systems, making it an integral part of daily health maintenance. Additionally, its role as a necessary mineral co-factor in hundreds of enzymatic reactions related to protein and carbohydrate metabolism, RNA/DNA synthesis, and intercellular signaling underscores its importance in overall health and wellness. This makes NOW Supplements Zinc a versatile supplement, catering to a wide range of bodily processes.

Quality

Beyond its health benefits, NOW Supplements Zinc stands out for its commitment to quality and inclusivity. It holds several classifications and certifications, including Vegan, Soy Free, Kosher, Non-GMO, Halal, and Sugar Free, making it suitable for a wide range of dietary preferences and needs. Its GMP Quality Assurance further adds to its credibility, with every aspect of its manufacturing process, including laboratory and testing methods, being thoroughly examined for stability, potency, and product formulation. Packaged in the USA by a family-owned and operated company since 1968, NOW Supplements Zinc not only offers a trusted solution for maintaining healthy aging but also reflects a long-standing commitment to quality and consumer trust.

---

Best Liquid: Mary Ruth’s Liquid Ionic Zinc

Mary Ruth’s Liquid Zinc mineral drops offer a versatile solution for men, women, and kids seeking to enhance their immune support and skin care. This easy-to-take supplement ensures an optimal concentration of zinc, crucial for healthy immune function. Zinc’s importance in maintaining the homeostasis of macrophages, key components of the innate immune system, highlights its significance in supporting overall health. These vegan drops are not only convenient but also necessary for those looking to maintain balanced zinc levels in their body, which is essential for robust immune responses.

Additionally, Mary Ruth’s Zinc vitamins provide multiple health benefits as an essential trace mineral. Since the human body can’t synthesize zinc, supplementation becomes crucial for immune function, gene expression, DNA repair, and skin health. Each serving (3 mL; ~4 pumps) delivers 11.25 mg of Zinc (as Liquid Zinc Sulfate), along with organic ingredients like glycerin from mustard seed and purified water. Suitable for adults and children over four, these sublingual drops are designed for easy absorption. Mary Ruth’s Zinc Supplements adhere to various dietary needs, being non-GMO, vegan, and free from common allergens like dairy, nuts, gluten, soy, and sugar. Each bottle offers 40 servings, making it a practical addition to a range of lifestyles.

---

Best Spray: GIVOL Organic ZINC Boost Mist

GIVOL’s Zinc Boost spray offers a convenient and effective way to supplement your daily zinc intake, with a suggested use of 4 sprays daily between meals. Its composition includes Zinc Picolinate, Ascorbic Acid, and elderberry extract from SAMBUCUS NIGRA, all blended with organic, non-GMO, and vegan-friendly ingredients like mixed berry and lemon extracts, and vegetable glycerin. This antioxidant-rich formula is free from common allergens and artificial additives, making it suitable for vegans and those with dietary restrictions. Proudly made and bottled in the United States, GIVOL ensures the highest quality standards, promising customer satisfaction and care, especially as a family-owned company committed to providing the best for its customers.

Zinc Picolinate, the key ingredient in GIVOL’s Zinc Boost, is chelated for enhanced absorption, ensuring efficient uptake by the body. The formula is designed to bolster immune support, combining 100 mg of Zinc Picolinate with 150 mg of Elderberry and 1000 mg of Vitamin C. This potent mix helps support the immune system and combat cold and allergy symptoms year-round. Loaded with immune-boosting antioxidants and fortified with vitamin C and Sambucus Nigra, it’s a natural choice for maintaining health. Moreover, all ingredients are sourced and manufactured in the USA, with the assurance of safety for the whole family. The Zinc Picolinate is sourced from Texas, while the lemon and berry extracts and vegetable glycerin come from Hawaii, ensuring top-quality and safe ingredients.

What Form of Zinc Supplement is Best?

The “best” form of zinc supplement depends on individual needs and preferences. Zinc Picolinate is often recommended due to its high bioavailability, meaning the body can absorb and utilize it more efficiently. This form is particularly effective for those looking to maximize the benefits of zinc with minimal intake. For those seeking convenient and quick absorption, liquid forms like zinc sprays or drops are ideal. They are especially suitable for individuals who have difficulty swallowing pills or want to integrate supplements into their diets more seamlessly. Ultimately, the best form of zinc supplement varies based on personal health goals, dietary restrictions, and preferences for supplement delivery methods. It’s always advisable to consult with a healthcare provider to choose a form that aligns with your specific health needs and nutritional requirements.

How Much Zinc Should You Have a Day?

The recommended daily allowance of zinc varies based on age, sex, and overall health. For adult men, it’s generally recommended to have about 11 mg of zinc per day, while adult women should aim for 8 mg. However, these needs can increase in certain situations, such as during pregnancy or lactation, where women may require up to 11-13 mg per day. It’s important to note that while zinc is essential for various bodily functions, excessive intake can lead to adverse effects. Therefore, it’s advisable to consult with a healthcare professional to determine the appropriate dosage for your specific health needs and circumstances. They can provide guidance based on your individual dietary intake, health status, and any specific conditions that may affect your zinc requirements.

Who Should Not Take Zinc?

Certain individuals should be cautious or avoid taking zinc supplements, as they might not be suitable for everyone. People with certain medical conditions, such as kidney disease, may need to avoid excess zinc, as it can exacerbate their condition. Additionally, those with allergies to zinc or any components in zinc supplements should refrain from taking them. Zinc can also interact with certain medications, including some antibiotics and diuretics, so individuals on these medications should consult with their healthcare provider before starting zinc supplements. Pregnant or breastfeeding women should also seek medical advice to determine the appropriate zinc dosage, as their requirements differ. Lastly, people who already consume a zinc-rich diet might not need additional supplementation, as overconsumption can lead to adverse effects like digestive issues and interference with the absorption of other minerals.

Is it Better to Take Zinc Every Day or Once a Week?

For most people, taking zinc daily is generally recommended rather than a weekly intake. This is because zinc is not stored in the body for long periods, so regular daily intake helps maintain a consistent level. Daily supplementation ensures a steady supply of zinc, which is crucial for various bodily functions such as immune support, wound healing, and DNA synthesis.

However, the frequency and dosage should align with individual health needs and dietary intake of zinc. Excessive zinc intake can lead to adverse effects, so it’s essential to adhere to the recommended daily allowances or specific guidance provided by a healthcare professional. For those with specific dietary or health considerations, a healthcare provider can offer personalized advice on the optimal frequency and dosage of zinc supplementation.

In conclusion, the best zinc supplements of 2024 offer a range of options to suit different needs and preferences. Zinc, an essential mineral, plays a crucial role in numerous bodily functions, including immune support, wound healing, and muscle recovery. Supplements like Nature’s Bounty Zinc and NOW Supplements Zinc stand out for their quality, potency, and commitment to purity, catering to diverse dietary requirements. Liquid forms like GIVOL’s Zinc Boost provide ease of use and enhanced absorption. The choice of supplement, whether it be zinc picolinate for its bioavailability or a vegan-friendly option, depends on individual health goals and dietary restrictions.

It’s important to consider the appropriate daily dosage of zinc, which varies based on age, sex, and health conditions. While daily supplementation is generally recommended for maintaining consistent zinc levels, it’s crucial to avoid overconsumption. Certain individuals, including those with specific medical conditions or on certain medications, should consult healthcare professionals before taking zinc supplements. Ultimately, the best zinc supplements of 2024 provide effective options for enhancing overall health and addressing specific needs, with a focus on quality and user suitability.

Related Article: Andrew Huberman Supplements: The Stack That Makes You Superhuman