Zinc is an important micronutrient that is useful in your health. You can get it from certain foods or takedietary supplements. Zinc performs different functions in the body to help you stay healthy.

Every adult requires zinc, yet most people have difficulties getting enough content in their diet. The reasons for lacking this micronutrient may include heavy consumption of alcohol, digestive issues, gastrointestinal problems, sick cell disease, or following a vegetarian diet. Supplementation is greatly needed to ensure the body gets the right amounts of zinc as it should. Here are the best supplements for you;

Garden of life vitamin code raw zinc

This option is best for vegans. It’s an organic, gluten-free, and vegan-certified product. Its capsules combine fruits, vegetables, minerals, probiotics, enzymes, 30mg of zinc, and 60mg of vitamin C. An added advantage of this product is that individuals who hate taking pills can make a drink by opening the capsules and mixing the powder with water.

MegaFood Zinc

This supplement is what you need if you’re on a gluten-free diet. Megafood is awell-recognized company known for its excellent supplements that are purely from whole food. You can use the tabletsany time, and because it’s stomach-friendly, you can take them with or without food. With only one dose, you’ll get 22.5mg of zinc and an immune-boosting blend of various vegetables like carrots, beetroots, broccoli, and spinach. However, it contains yeast which may be a disadvantage for individuals allergic to it.

Thorne Research Zinc Picolinate

This product is considered the best overall due to its effectiveness. It’s also identified as the safest. It’s free from gluten, artificial additives and does not cause any allergic reaction to anyone. Even sensitive individuals can use it. It contains 15mg of zinc picolinate, which has more absorbable abilities for zinc than other alternatives. It also lacksstarches and fillers, and this makes it a preferred choice for many.

Nature Bounty Zinc

Individuals needing supplementation but cannot afford the required supplements should opt for this affordable alternative. Even with its cheap price, it’s still a high-quality product free from sugar, starch, gluten, yeast, milk, soy, sodium, and wheat. The package has 100 caplets, and each dose contains 50mg of zinc gluconate.

Nutrigold zinc Gold

Nutrigold is a high-quality organic supplement that gets its zinc from whole foods. Its ingredients include guava leaves, lentil sprouts, and beans sprouts, making it more nourishing than other choices.

Nutrachampsliquid ionic zinc

Nutrachampis an easy-to-take liquid supplement with added Vitamin C and vegan-friendly ingredients. The vitamin present makes this product provide more impressive results as it’s easily and effectively absorbed.It’s an excellent pick for individuals who prefer the liquid form of zinc. It’s also great for children as they can easily ingest it compared to capsules.

Life extension enhanced zinc lozenges

Zinc lozenge is the best alternative for boosting your immunity. It’s loaded with 18.75mg of zinc acetate, which packs decent amounts of zinc into your immune system with its peppermint flavor. You don’t need to take it daily. These supplements are only needed when you want to boost your immunity.

Who needs zinc supplements the most?

While every human needs zinc in their body, some individuals have a greater need for this micronutrient. Otherwise, their health will be at risk. Such people include;


Meat is among the sources of zinc, and not eating it can lead to insufficient amounts of this mineral in the body. Experts advise that individuals following a meat-free dietshould consume 50% more zinc than the required amount.

Individuals with high alcoholism habit

Alcohol drops the amount of zinc in thebody and maximizes the content lost through urination. If heavy alcohol drinkers don’t take zinc supplements, their bodies will suffer badly.

Individuals with sickle cell

Persons with sickle cell disease have reduced zinc concentration. They’ll need more zinc to help them get enough amounts.

Pregnant and breastfeeding individuals

The development of fetuses requires high amounts of zinc, which increases the risks of pregnant women becoming deficient in this mineral. Breastfeeding transfers almost all the zinc to the baby, leaving the mother withinsufficient amounts.

Individuals with digestive disorders

Conditions like Crohn’s disease and Ulcerative Colitis lowers the zinc levelsin the body. People with such syndromes are in high need of zinc supplements to meet the daily recommended intake of this mineral.

How do you know you need to boost your zinc amount?

According to experts,RDA for men adults is 11mg while for women is 8mg. If you don’tget the right amount of zinc from your diet, you’ll become zinc deficient and experience symptoms like;

  • Reduced immunity
  • Hair loss
  • Decreased sex male hormones
  • Diarrhea
  • Sores in the eyes and skin
  • Decreased appetite
  • Slow growth rate in children
  • Delayed sexual development
  • Noticeable weight loss
  • Reduced taste abilities
  • Wounds taking too long to heal

What happenswhen you overconsume zinc?

While zinc deficiency is problematic to human health, too much consumption of zinc is also unhealthy. Overconsuming it will make you experience decreased appetite, nausea, vomiting, headaches, abdominal pains, lowered immunity, and zinc toxicity.

How do you use zinc supplements?

Zinc supplements have different dosages, and they contain compounds like zinc sulfate, zinc acetate, and zinc gluconate. You’ll know the right dosage by reading the product’s labeling. Still, it’s recommended an adult should not go beyond 40mg of zinc in a day.The sure way of staying safe regarding the dosage is speaking with your doctor.

Any alternative to zinc supplements?

You cannot rely on supplements only. Instead, also focus on diets that’ll supply your body with this mineral, such as red meat, fortified cereals, beans, nuts, whole grains, dairy products, oysters, crabs, lobsters, and poultry.


It’s important to take foods rich in zinc. If you’re unable to get the right amounts from your meals, you can use zinc supplements. However, you should be careful not to go past the RDA. If at any point you feel like that you lack zinc or you have more than what the body can manage, talk to your doctor to guide you.