Zinc Supplements

Zinc supplements provide zinc, a mineral involved in immunity, skin health and many enzymes, and they come as tablets, capsules, lozenges and liquids in several forms such as zinc picolinate, citrate, gluconate and bisglycinate. Many people get enough zinc from meat, shellfish, beans and nuts, and the first decision is whether you need extra zinc at all, which depends on your diet and health, so it is worth asking a doctor.

Dose and form are the next questions. Products vary from low daily doses to high doses, and long term high intake can lower copper levels and cause other problems, which is why some formulas add a little copper. Compare the elemental zinc per serving rather than the weight of the compound, since forms differ in how much zinc they contain.

Side effects matter. Zinc on an empty stomach can cause nausea, so many people take it with food. Zinc lozenges for colds are a separate use with their own dosing, and nasal zinc products have been linked to loss of smell.

Diet and allergens come next. Many products are labelled gluten free or vegetarian, and some contain fillers, dyes or allergens, so read the full ingredient list. Look for products tested by independent laboratories.

Before buying, check the zinc form, elemental zinc per serving, the dose schedule, whether copper is included, the number of servings and the other ingredients. Tell your doctor about zinc if you take antibiotics or other medicines it may interact with, and keep supplements away from children. Many multivitamins already contain zinc, so add up the total from every product you take before buying a separate supplement. Lozenges and liquids suit people who struggle to swallow tablets, while capsules are tasteless. A smaller daily dose taken with a meal often sits more comfortably than a large dose on an empty stomach.

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