Zinc is a type of metal that is known as an essential trace element because the body requires very small amounts of it for health purposes.
Zinc is present in many cells throughout the body, and is vital to the functioning of over 300 unique enzymes. Zinc also has a hand in many processes that are key to bodily function, including the production of protein and DNA, thyroid health maintenance and blood clotting.
The nutrient is vital to proper growth and development, starting in the womb through childhood. Zinc supplements are used mainly for the treatment and prevention of zinc deficiency and diarrhea in children. It is also helpful in the treatment of gastric ulcers.
Uses and effectiveness
Zinc is used for:[1]
- Boosting immunity[3]: Zinc gluconate may help. (More studies are needed.)
- Sensory perception: Taste, vision and smell.[2] (Possibly effective. More studies needed.)
- Acne vulgaris (Research is mixed. More studies are needed.)
- Dementia/Alzheimer's disease[2] (Zinc supplementation didn't seem to help. More studies are needed.)
- Attention-deficit hyperactivity disorder (ADHD): May help in older children. (More studies are needed.)
- Sickle cell anemia control: May help with manage and reduce symptom.
- Ringing in the ears[2] (Results are mixed. More research is needed.)
- Infertility (More research is needed.)
- Osteoporosis[2]: Zinc supplementation, along with copper, manganese, and calcium, might help reduce bone loss in postmenopausal women.
- Wilson's disease: Inability to excrete copper. Zinc may help manage the disease. (More studies are needed.)
- Herpes 1 & 2: May be an effective treatment option. (More research is needed.)
- Athletic performance and strength enhancement[2]: May help athletes who are low in zinc or have zinc deficiency. (More studies are needed.)
- Diabetes: Zinc supplementation may help raise zinc levels and improve glycemic control. (More studies are needed.)
- Common cold prevention (nostril spray).[4] (Research is mixed. More studies are needed.)
Zinc sulfate is used in eye drops to help soothe irritated eyes. Zinc citrate can be found in toothpaste and mouthwash to help prevent plaque and gingivitis.[2]
Deficiency
Zinc Benefits and Side Effects
Although zinc deficiency is common in other countries, it is not a problem in the United States. Moderate zince deficiency can stunt growth, delay sexual development, cause impotence in males, acute diarrhea in children, and slow wound healing.
Digestive disorders, gastrointestinal surgery, vegetarianism, being breastfed as an older infant, alcoholism, and sickle cell disease can lead to zinc deficiency. The reason older breastfed infants are at risk for zinc deficiency is because breast milk provides sufficient amounts of the mineral for infants for six months.[2, 9]
Symptoms of deficiency
- Slow growth
- Reduced insulin levels
- No appetite
- Irritability
- Rough, dry skin
- Trouble with wound healing
- Hair loss
- Weight loss
- Reduced sense of taste and smell
- Eye and skin sores
- Impaired vision
- Diarrhea
- Nausea
Treating zinc deficiency
Difficulty absorbing zinc can be a factor in developing zinc deficiency. Influences on absorption include how much zinc you take in and dietary phytate levels. Dietary phytate affects zinc bio-availability.[6]
Zinc supplementation or eating foods high in zinc can help treat and prevent deficiency. Most multivitamin contain zinc. It's also available on its own. Homeopathic remedies for colds may also contain zinc.[9]
Toxicity
Getting too much zinc can reduce copper levels, compromise your immune system and lead to lower LDL, "good," cholesterol levels.
Symptoms
- Nausea
- Vomiting
- Stomach cramps
- Diarrhea
- Headache
- No appetite
Dietary sources
Adding more zinc-rich foods to your diet can help increase zinc levels. Sources include:
- Red meat
- Oysters
- Crab
- Lobster
- Fortified breakfast cereals
- Nuts
- Legumes
- Dairy products
- Whole grains
Recommended dosage
Worldwide, 4% of disease and death in children is attributed to zinc deficiency.
Upper limits of zinc are:
- 4mg (birth to 6 months)
- 5mg (Infants 7 to 12 months)
- 7mg (Children 1 to 3 years)
- 12mg (Children 4 to 8 years)
- 23mg (Children 9 to 13 years)
- 34mg (Teens 14 to 18 years)
- 40mg (Adults)
Do not take zinc in doses higher than indicated here without doctor's supervision.
Diarrhea in Children
Acute diarrhea is the number-one cause of death in children in developing countries. Giving children zinc supplements, coupled with oral rehydration solutions, may help provide relief. It can cut episodes short and reduce the frequency and intensity of gastrointestinal problems for about three months. The recommended zinc dose for acute diarrhea in infants younger than 6 months old is 10mg a day for 10 to 14 days. For children age 6 months to 5 years, it's 20mg a day for the same duration.[5, 8]
Gastric Ulcers
Zinc can improve healing time in gastric ulcer patients. In one study, rats on a zinc-deficient diet took longer to heal from an ulcer compared to rats in a control group. Zinc supplementation did not improve healing time, but it did heighten levels of the mineral in the blood. According to researchers from Osaka City University Medical School in Japan, zinc is effective for gastric ulcers, but it's imperative that treatment begin early.[7]
Safety and side effects
- Zinc is well tolerated and safe when taken in recommended doses.
- There are few side effects associated with zinc intake, but it may cause vomiting, nausea, or diarrhea.
- Since cadmium and zinc are typically found together in nature, supplements containing zinc may also contain cadmium. Long-term exposure to high doses of cadmium can cause kidney disease. If you have concerns about the level of cadmium in zinc supplements, choose zinc gluconate since it doesn't have as much cadmium.
- Reduced immune responses may occur with zinc usage.[1]
- Avoid taking high doses of zinc. It could cause liver failure, intestinal bleeding and other serious problems.[1]
- Taking more than 100mg of supplemental zinc per day can substantially increase prostate cancer risk.
- Patients with heart disease, high cholesterol/blood fats, skin disorders, gastrointestinal disorders, liver disease, blood disorders, neurological disorders, kidney disease, and other chronic health problems, should discuss the possible dangers of taking zinc ahead of time.
- Taking zinc supplements for 10 years or longer doubles prostate cancer risk.
- Taking a multivitamin along with a separate zinc supplement increases your chances of dying from prostate cancer.
- Zinc may increase bleeding risk. Do not take it if you have a bleeding disorder.
- Blood iron problems can result from taking 450mg or higher of zinc daily.
- Death can result from taking 10g to 30g of zinc in one dose.
- Zinc nose sprays may impair your sense of smell and zinc nasal gels may cause tingling or burning.
- Zinc may cause respiratory infections in children.[1]
- Topical zinc may cause skin irritation.[1]
- It's OK for pregnant and breastfeeding women to take zinc in normal, recommended doses. If you're over 18, don't take more than 40mg daily. Don't take more than 34mg if you are 14 to 18 years old.
- Zinc could reduce blood sugar levels. If you are diabetic or hypoglycemic, have your blood sugar monitored regularly.[1]
- Check with your doctor if you have symptoms of zinc deficiency. It could be something else. Don't self-treat with supplements.
- Do not use excessive amounts of denture adhesive creams as they contain zinc, and overdosing on them can lead to copper deficiency.
- Zinc oxide may cause an allergic reaction. Do not take it if you have a zinc allergy.[1]
Drug interactions
Zinc may interact with medications, supplements, herbs, and even certain types of foods.
- Penicillamine: Zinc may decrease the effectiveness. Take at least two hours apart.
- Antibiotics: Zinc may decrease absorption of these medications. Take antibiotics at least two hours before, or four to six hours after zinc supplementation.
- Cisplatin: Zinc may reduce the effectiveness of EDTA (A medication taken for lead poisoning).
- Amiloride: This medication can cause zinc overload in the body.
- Calcium: Calcium can reduce zinc absorption.
- Copper: Zinc overload can reduce copper absorption.
- Iron: Zinc and iron can hinder each other's absorption.
- Coffee: Taking zinc sulfate with black coffee can interfere with absorption.
- Fiber: Fiber may interfere with zinc absorption. Over time, the body may be able to compensate.
- Dairy products and calcium-fortified foods: Calcium can interfere with zinc absorption. The body may be able to compensate for this over time.
- Phytate: This is a molecule found in grains, legumes, seeds, and soy. It can interfere with zinc absorption. However, the body may be able to adapt over time.
- Protein: Zinc attaches to proteins and is absorbed during digestion. The amount of zinc absorbed depends on the type of protein. For example, animal protein boosts zinc absorption while soy protein hinders it.
Note: This is not a complete list. Talk to your doctor if you have questions about how zinc intake will interfere with any medications or supplements you're already taking.
Recommended zinc dosage
| Age Range | Daily Dosage Recommendation |
| 0 to 6 months old | 2 mg |
| Babies 7 to 12 months old | 3 mg |
| Children 1 to 3 years old | 3 mg |
| Children 4 to 8 years old | 5 mg |
| Children 9 to 13 years old | 8 mg |
| Teens 14 to 18 years old (girls) | 9 mg |
| Teens 14 to 18 years old (boys) | 11 mg |
| Teens (pregnant) | 12 mg |
| Teens (breastfeeding) | 13 mg |
| Adult women | 8 mg |
| Adult women (pregnant) | 11 mg |
| Adult women (breastfeeding) | 12 mg |
| Adult men | 11 mg |
Based on table appearing in [9]
Zinc gluconate
Dosages for specific conditions
- Common cold: 9mg to 24mg of elemental zinc in a lozenge (zinc gluconate or acetate) by mouth every two hours.
- Diarrhea in malnourished or zinc-deficient children: 10mg to 40mg elemental zinc daily.
- Stomach ulcer: 200mg of zinc sulfate three times daily.
- Osteoporosis: Take a combination of 15mg zinc, 5mg manganese, 2.5mg copper, and 1000mg calcium.
- Acne: 30mg to 135mg elemental zinc daily.
- Zinc deficiency: Dosages vary depending on the extent of deficiency.
Note that this list is not thorough. If you have a specific condition that is not noted here, contact your doctor for recommended dosage.
Where to buy
NOW Foods Zinc
What is the best zinc
We recommend NOW Foods for basic vitamins. No gimmicks or marketing hype, but a great value from a company you can trust. Plus, they are a cGMP-compliant facilty.
Many male users may also be interested in ZMA, which also contains zinc, and may help with testosterone levels and improve sleep quality.
References
- Mayo Clinic; "Zinc"
- MedlinePlus: "Zinc"
- Marianna K. Baum, et. al.; Clinical Infectious Diseases; "Randomized, Controlled Clinical Trial of Zinc Supplementation to Prevent Immunological Failure in HIV-Infected Adults;" 2010
- Fashner J., et. al.; American Family Physician; "Treatment of the Common Cold in Children and Adults;" 2012
- Penny ME; Annals of Nutrition & Metabolism; "Zinc Supplementation in Public Health" 2013
- Krebs NF.; Annals of Nutrition & Metabolism; "Update in Zinc Deficiency and Excess in Clinical Pediatric Practice;" Krebs, NF; Annals of Nutrition & Metabolism;" 2013
- Watanabe T, et. al.; Digestive Diseases and Sciences; "Zinc Deficiency Delays Gastric Ulcer Healing in Rats;" Watanabe T, et.al; Digestive Diseases and Sciences;" 1995
- Chaitali Bajait, Vijay Thawani; INdian Journal of Pharmacology; "Role of Zinc in Pediatric Diarrhea;" Chaitali Bajait and Vijay Thawani;" 2011
- NIH Office of Dietary Supplements; "Zinc: Quick Facts;"
Zinc News on PricePlow
-
Sep 22, 2020 ![]()
Blog Post
Ghost Multi Levels Up Your Micronutrient Intake
Ghost Multi is here to level up your micronutrient intake with 21 vitamins and minerals, along with several trademarked ingredients, such as PhytoServ! -
Sep 21, 2020 ![]()
Product News
BPI Sports Zinc was created.
Categories: Immune System Supplements, Zinc -
Sep 21, 2020 ![]()
Product News
Source Naturals Wellness Zinc Throat Spray has new variations: Categories: Immune System Supplements, Zinc -
Sep 02, 2020 ![]()
Product News
NOW Zinc Picolinate has new variations: Categories: Immune System Supplements, Zinc -
Aug 08, 2020 ![]()
Product News
Thorne Research Zinc Bisglycinate was created.
Categories: Immune System Supplements, Zinc -
Jun 30, 2020 Instagram Video
PROSTATE Health NOW: The Revive MD PROSTATE Supplement -
Jun 29, 2020 ![]()
Product News
New Chapter Fermented Zinc Complex has new variations: Categories: Immune System Supplements, Zinc -
Jun 29, 2020 ![]()
Product News
Source Naturals Wellness Zinc Lozenges has new variations: Categories: Immune System Supplements, Zinc -
Jun 22, 2020 ![]()
Blog Post
Axe & Sledge ELBOW GREASE: Combat Joint Pain
Nothing halts progress faster than injury or severe joint pain, fortunately Axe & Sledge formulated a premium joint support product called ELBOW GREASE! -
Jun 07, 2020 ![]()
Product News
Antaeus Labs Optimized Zinc Acetate Lozenges has new variations: Categories: Immune System Supplements, Zinc -
May 28, 2020 ![]()
Product News
New Chapter Fermented Zinc Complex was created.
Categories: Immune System Supplements, Zinc -
May 20, 2020 ![]()
YouTube Video
HEALTHIER GUT, BIGGER GAINS! | Alpha Lion SuperHuman GUT -
Apr 23, 2020 ![]()
YouTube Video
NutraBio IMMUNE: All-in-One Immune System Supplement! -
Apr 18, 2020 ![]()
Product News
Source Naturals Wellness Zinc Lozenges was created.
Categories: Immune System Supplements, Zinc -
Apr 18, 2020 ![]()
Product News
Source Naturals Wellness Zinc Throat Spray was created.
Categories: Immune System Supplements, Zinc -
Apr 18, 2020 ![]()
Product News
Source Naturals Zinc was created.
Categories: Immune System Supplements, Zinc -
Apr 18, 2020 ![]()
Product News
Source Naturals OptiZinc was created.
Categories: Immune System Supplements, Zinc -
Apr 08, 2020 ![]()
Product News
Thorne Research Zinc Citrate was created.
Categories: Immune System Supplements, Zinc -
Apr 05, 2020 ![]()
Product News
Antaeus Labs Optimized Zinc Acetate Lozenges was created.
Categories: Immune System Supplements, Zinc -
Apr 02, 2020 ![]()
Blog Post
NutraBio EpiCor: The “Multi-Vitamin” For Your Immune System
NutraBio EpiCor is an immune system boosting supplement. EpiCor (dried yeast fermentate) stands out with a far different way of approaching immunity! -
Mar 29, 2020 ![]()
Product News
Hi-Tech Pharmaceuticals Zinc Lozenges has new variations: Categories: Immune System Supplements, Zinc -
Mar 27, 2020 ![]()
Product News
Hi-Tech Pharmaceuticals Zinc Lozenges was created.
Categories: Immune System Supplements, Zinc -
Mar 12, 2020 ![]()
Product News
NOW Sambucus Zinc-C was created.
Categories: Immune System Supplements, Zinc -
Feb 04, 2020 ![]()
Product News
New Chapter Zinc Food Complex has new variations: Categories: Immune System Supplements, Zinc -
Jan 17, 2020 ![]()
Product News
Nature's Way Sambucus Immune Syrup has new variations: Categories: Immune System Supplements, Zinc -
Jan 16, 2020 ![]()
Product News
Ortho Molecular Reacted Zinc was created.
Categories: Immune System Supplements, Zinc -
Jan 15, 2020 ![]()
Product News
Myprotein Zinc & Magnesium has new variations: Categories: Immune System Supplements, Magnesium, Zinc -
Jan 08, 2020 ![]()
Product News
Thorne Research Zinc Picolinate has new variations: Categories: Immune System Supplements, Zinc -
Jan 06, 2020 ![]()
Product News
Thorne Research Double Strength Zinc Picolinate has new variations: Categories: Immune System Supplements, Zinc -
Dec 28, 2019 ![]()
Product News
Thorne Research Zinc Picolinate has new variations: Categories: Immune System Supplements, Zinc -
Oct 01, 2019 ![]()
Product News
Myprotein Zinc & Magnesium was created.
Categories: Immune System Supplements, Magnesium, Zinc -
Sep 24, 2019 ![]()
Blog Post
MFIT Victus: A Hunger-Defeating, Comprehensive MRP!
MFIT SUPPS Victus is a quality meal replacement powder with excellent macronutrients! Victus is here to help keep your nutrition solid on the go! -
Jun 23, 2019 ![]()
Product News
NOW Zinc was created.
Categories: Immune System Supplements, Zinc -
Jun 23, 2019 ![]()
Product News
NOW Opti-L-Zinc was created.
Categories: Immune System Supplements, Zinc -
Jun 23, 2019 ![]()
Product News
NOW Elderberry & Zinc Lozenges was created.
Categories: Immune System Supplements, Zinc -
Jun 10, 2019 ![]()
Blog Post
SteelFit Steel Multi-V: The Dieter’s Multivitamin Drink
SteelFit Steel Multi-V is a multivitamin multimineral powder drink mix that brings HUGE doses of diet-supporting nutrients. Fight insulin resistance! -
May 15, 2019 ![]()
YouTube Video
RECOVER LIKE AN ELITE: EndurElite SLEEPELITE Sleep Aid -
May 13, 2019 ![]()
Blog Post
EndurElite SleepElite: Intense Sleep & Recovery For Intense Athletes
EndurElite SleepElite is an excellently-formulated sleep aid that sports better sleep and recovery for athletes, with herbs, minerals, and aminos! -
Apr 09, 2019 ![]()
Blog Post
Primeval Labs Glory MV: Multivitamin / Minerals for the Masses
Primeval Labs Glory MV is a basic multivitamin / multimineral to cover your dietary bases, and includes some awesome mineral support thanks to TRAACS! -
Apr 05, 2019 ![]()
Product News
Country Life Chelated Zinc was created.
Categories: Immune System Supplements, Zinc -
Apr 05, 2019 ![]()
Product News
Country Life Zinc Picolinate was created.
Categories: Immune System Supplements, Zinc -
Apr 05, 2019 ![]()
Product News
Country Life Zinc was created.
Categories: Immune System Supplements, Zinc -
Apr 05, 2019 ![]()
Product News
Solaray Bio Zinc was created.
Categories: Immune System Supplements, Zinc -
Apr 04, 2019 ![]()
Product News
NOW Magnesium & Calcium was created.
Categories: Immune System Supplements, Zinc -
Apr 03, 2019 ![]()
Product News
Nature's Way Zinc Lozenges was created.
Categories: Immune System Supplements, Zinc -
Apr 03, 2019 ![]()
Product News
Nature's Way Zinc Chelate was created.
Categories: Immune System Supplements, Zinc -
Apr 03, 2019 ![]()
Product News
Garden of Life Vitamin Code Raw Zinc was created.
Categories: Immune System Supplements, Zinc -
Apr 03, 2019 ![]()
Product News
NOW Zinc Picolinate was created.
Categories: Immune System Supplements, Zinc -
Mar 18, 2019 ![]()
Blog Post
Men’s Fertility Supplements: The Ferodrox-Driven Male Fertility Stack
With fertility supplements for men, there's one supplement with four of the six ingredients we like: Kaged Muscle Ferodrox! Then add Maca and DAA! -
Mar 13, 2019 ![]()
Product News
GNC Zinc was created.
Categories: Immune System Supplements, Zinc -
Nov 18, 2018 ![]()
Product News
GNC Ultra Zinc Lozenges was created.
Categories: Immune System Supplements, Zinc -
Nov 15, 2018 ![]()
Blog Post
Olympus Labs Sup3r PCT: The One-Stop PCT Shop Upgraded!
Olympus Labs Super PCT has been given an upgrade, removing the D-Aspartic Acid and making room for tons of beneficial post cycle support ingredients! -
Sep 26, 2018 ![]()
Blog Post
Kaged Muscle Ferodrox: The HONEST Testosterone Booster
Kaged Muscle Ferodrox is what they say it is - a phenomenal testosterone support matrix, in just two capsules per day, with four patented ingredients! -
Aug 24, 2018 ![]()
Blog Post
EVL Z-Matrix – An (EVL) Genius Idea: ZMA with an L-Theanine Twist!
EVL's Z-Matrix took something we love (ZMA), with something else we love (L-Theanine and Vitamin D), and made a sleep supplement that's simply smart! -
Jun 29, 2018 ![]()
Blog Post
EVLTEST Brings EVL’s Advanced D-Aspartic Acid to Powder Form!
EVLution Nutrition has a great "enhanced D-Aspartic Acid" natural testosterone booster with "mini-ZMA" inside, but ditch those tablets for the powder! -
Jun 11, 2018 ![]()
Blog Post
PEScience Symbiont-GI: Achieve Symbiosis in Your GI Tract
PEScience has broken away from "sports nutrition" with a fantastically-formulated digestive enzyme / probiotic / GI support supplement, Symbiont-GI! -
May 17, 2018 ![]()
Blog Post
Beast Super Test: Man’s Best Friend in Eight Capsules Per Day
The new version of Beast Super Test is one crazy interesting natural testosterone supporting supplement, with some well-researched ingredients and... -
Oct 17, 2017 ![]()
Blog Post
Primeval Labs Neanderthal — Unleash your Inner Man Beast
Primeval Labs looks to revolution the natural testosterone booster market with Neanderthal, a powered natural testosterone booster with 11 ingredients -
Oct 07, 2017 ![]()
Blog Post
Transparent Labs ZMO: A Sleep Aid with Oyster Meat?!
Transparent Labs ZMO isn't your standard ZMA sleep and recovery supplement, this one's got oyster meat extract too! -
Jun 27, 2017 ![]()
Blog Post
CEL Cycle Assist – On and Off Cycle Support
CEL Cycle Assist is the ultimate protection for your most vital organs whether you're on cycle or off cycle. -
Apr 25, 2017 ![]()
Blog Post
PreSeries LEAN by Transparent Labs: When to Use Lean vs BULK?
Transparent Labs PreSeries Lean is a pre workout supplement with a few extra fat burning ingredients than the BULK version. We compare on PricePlow! -
Dec 08, 2016 ![]()
Blog Post
InnovaPharm ZMX – The Ultimate ZMA formula
InnovaPharm ZMX is the new and ultimate form of a ZMA supplement! ZMX uses the most bioavailable forms of minerals and vitamins. -
Jan 14, 2016 ![]()
Blog Post
PreSeries BULK – $49 Pre Workout Has Industry Abuzz…
Transparent Labs PreSeries Bulk is a serious pre workout, with efficacious doses of everything you'd want in a pre workout. But is it worth $49?! -
Nov 06, 2015 ![]()
Blog Post
PES TruZMA: A Bedtime Test Boost
TruZMA is the addition to PES Superior Essentials lineup that combines ZMA with Shilajit Fulvic Acid for better testosterone production and recovery. -
Sep 14, 2015 ![]()
Blog Post
Cellucor P6 PM – Nighttime Sleep Supplement
Cellucor P6 PM combines the brand's testosterone boosting line of products with a whole host of sleep aids to maximize recovery. -
Aug 21, 2015 ![]()
Blog Post
Rich Piana’s Liver & Organ Defender: Total Body Protection!
Rich Piana's Liver and Organ Defender from 5% Nutrition covers your body's needs with their that protects all your vital organs during "harsh" times -
Aug 17, 2015 ![]()
Blog Post
Delta XT by MAN Sports: An “Epic” Form of ZMA and More!
Delta XT is the long-awaited epicatechin-based, muscle-building and recovery boosting supplement from MAN Sports. Consider it super advanced ZMA! -
Aug 16, 2015 ![]()
Blog Post
Instant Knockout Fat Burner: Is this Worth $59??
Instant Knockout is a fat burner getting HEAVILY promoted online, selling for $59.99. Is it worth that? We analyze the Instant Knockout Ingredients.
Sign up for future Zinc news!
Click the button below to sign up for future Zinc news, deals, coupons, and reviews!
Zinc Reviews & Videos
-
Jun 30, 2020PROSTATE Health NOW: The Revive MD PROSTATE Supplement
-
May 20, 2020HEALTHIER GUT, BIGGER GAINS! | Alpha Lion SuperHuman GUT
-
Apr 23, 2020NutraBio IMMUNE: All-in-One Immune System Supplement!
-
May 15, 2019RECOVER LIKE AN ELITE: EndurElite SLEEPELITE Sleep Aid
Subscribe for more Zinc news and alerts!
Subscribe to PricePlow on YouTube, follow PricePlow on Instagram or click the button below to sign up for our latest Zinc news and reviews!
