Zinc: what it is needed for, how much to take and how to choose
Zinc is a mineral the body needs in small amounts, but every day. We cannot store it in large quantities, so we need a regular supply from food.
In this article, you will learn what zinc is needed for, how much you need per day, who is more likely to be deficient and how to take supplements safely.
In brief. Zinc contributes to the normal function of the immune system and to the maintenance of normal skin, hair and nails.1 Adults need about 7–16 mg per day.2 The safe upper limit is 25 mg per day from all sources.3 If you take several supplements, add up their zinc content.
What is zinc needed for?
Zinc contributes to:1
- the normal function of the immune system;
- the maintenance of normal skin, hair and nails;
- the maintenance of normal vision;
- normal fertility and reproduction and the maintenance of normal testosterone levels in the blood;
- normal cognitive function.
It also contributes to the protection of cells from oxidative stress.1
How much zinc do you need per day?
| For whom | Amount per day | What this means for you |
|---|---|---|
| Women | 7.5–12.7 mg2 | The more grains and legumes you eat, the more zinc you need. |
| Men | 9.4–16.3 mg2 | A varied diet usually provides enough. |
| Upper limit for adults | 25 mg3 | Zinc from food and all supplements is counted together. |
Why do the amounts differ? Grains and legumes contain phytates, which reduce zinc absorption.4 This is why people who eat a lot of these foods need more zinc.
Where is zinc found in the largest amounts?
The richest sources of zinc are oysters, red meat, poultry, crab and lobster. It is also found in cheese, legumes, nuts, pumpkin seeds and wholegrain products.4 Zinc from animal-based foods is absorbed better.4
Example. If you are vegetarian, soak legumes before cooking them and choose sourdough bread. This reduces the phytate content and helps you absorb zinc better.4
Who is more likely to be low in zinc?
- Vegetarians and vegans.4
- Pregnant and breastfeeding women.4
- People with certain gastrointestinal diseases.4
- People who drink alcohol frequently.4
Does zinc help with colds?
Many people turn to zinc lozenges in the first days of a cold. Some studies indicate that they may help a cold clear up faster, although the results so far are inconsistent.⁵ Use them only for a short time and stay within the 25 mg per day limit. When you have a cold, it is also important to rest and drink enough fluids.5
How to choose a zinc supplement?
- Look at the amount of zinc, not the compound. For example, 75 mg of zinc bisglycinate contains about 15 mg of zinc.
- Form. Zinc bisglycinate, picolinate, citrate and gluconate are the most common forms. The most important thing is that the dose is appropriate.
- Dose. For most people, a 5–15 mg supplement is enough, as you get some zinc from food.
- With copper. Taking a lot of zinc over a long period can lead to copper deficiency.4 That is why some supplements combine zinc with a small amount of copper.
Add up the amounts. If you take a multivitamin with 10 mg of zinc and a separate 15 mg zinc supplement, you are already getting 25 mg, and some more comes from food.
When to be careful?
- It is better to take zinc with food. On an empty stomach, it can cause nausea.4
- If you are taking antibiotics (quinolones or tetracyclines), take zinc and the medicine at different times. Ask your pharmacist about the interval.4
- If you are taking an iron supplement, high doses of iron can reduce zinc absorption.4
Selected zinc products
Commercial information. The products listed here are available in our shop. This is not an effectiveness ranking. Before buying, check the ingredients and directions for use on the product page.
Mineral Zinc 100% Chelate, 15mg - 100 vcaps - Nutrend
Zinc bisglycinate, 15 mg of zinc per capsule, no more than 1 capsule per day. If you take a multivitamin with zinc, add up the amounts.6
Zinc + Copper, 15mg + 1mg - 60 vegan caps - Osavi
Each capsule contains 15 mg of zinc and 1 mg of copper (citrate); take 1 capsule per day after a meal. Suitable for those who take zinc over a longer period.7
Liquid Zinc - 50 ml - KIKI Health
Liquid zinc sulphate, 7.5 mg of zinc per 30-drop (2 ml) serving. The drops are added to a glass of water or juice. The lower dose is convenient when combined with a multivitamin.8
Zinc Picolinate - Zinc Picolinate - 22 mg - N60 - Swanson
Zinc picolinate, 22 mg of zinc per capsule; take 1 capsule per day with food. The dose is close to the 25 mg limit, so do not take it together with other zinc-containing supplements.9
Frequently asked questions
When is the best time to take zinc?
With food, as nausea is less likely this way.4 If you also take an iron or calcium supplement, it is convenient to take zinc with a different meal.
Does zinc help hair?
Zinc contributes to the maintenance of normal hair.1 However, if you already get enough zinc, an additional supplement will not improve the condition of your hair.
Can you overdose on zinc?
Yes. Taking more than 25 mg per day over a long period can impair copper absorption.34 Very high doses cause nausea, vomiting and abdominal pain.4
Scientific sources
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- EFSA NDA Panel. Scientific opinion on dietary reference values for zinc. EFSA Journal. 2014;12(10):3844. doi:10.2903/j.efsa.2014.3844
- Scientific Committee on Food, EFSA. Tolerable upper intake levels for vitamins and minerals. 2006. efsa.europa.eu
- NIH Office of Dietary Supplements. Zinc – Fact Sheet for Health Professionals. ods.od.nih.gov
- Nault D, Machingo TA, Shipper AG et al. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev. 2024;5:CD014914. doi:10.1002/14651858.CD014914.pub2
- Nutrend. Mineral Zinc 100% Chelate, 15 mg, 100 capsules. Product label.
- Osavi. Zinc + Copper, 15 mg + 1 mg, 60 capsules. Product label.
- KIKI Health. Liquid Zinc, 50 ml. Product label.
- Swanson. Zinc Picolinate, 22 mg, 60 capsules. Product label.
Disclaimer. This article is for information purposes only and does not replace advice from a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic condition or if you are taking medicines, consult a healthcare professional.
