Zinc is a trace mineral best known for its immune-supporting benefits, but you might be surprised to learn that your body doesn’t produce it naturally. “The best zinc supplements can help bridge any nutritional gaps in your diet to help you reach adequate levels,” explains Taylor Fazio, registered dietician and wellness advisor for The Lanby. “The body does not store zinc efficiently as levels are tightly regulated, so regular dietary intake is necessary.”
While zinc is most abundantly found in oysters, red meat, poultry, eggs and dairy products, Fazio notes that it is also found in plant-based food sources like pumpkin seeds, lentils, chickpeas, nuts and whole grains. However, there’s a small catch: “Plant-based sources are less bioavailable because phytates in plant foods can reduce zinc absorption, which is one reason plant-forward diets may require closer attention to zinc intake,” says Fazio.
Best known for its immune support, zinc’s benefits go far beyond that, it’s actually involved in over 300 enzymatic reactions in the body. “Zinc is important for numerous biological functions such as immune function, protein synthesis, DNA repair, cell division, wound healing and metabolism,” explains Gouri Pimputkar, licensed physician and clinical lead for gynaecology and lifestyle medicine at Allara Health. It also plays a role in reproductive health and is associated with skin integrity and wound healing. “That makes it relevant for concerns like acne, eczema and post-procedure recovery,” adds Fazio. “And fun fact: zinc is important for sense of taste, smell and appetite regulation.”
What is the best form of zinc supplement?
According to Fazio, the best form of zinc depends on your goal and tolerance. “Zinc picolinate and zinc citrate are both well absorbed and commonly used for general supplementation,” she says. “Zinc bisglycinate is a chelated form that tends to be gentler on the gastrointestinal tract and is often better tolerated by those who experience nausea with zinc.” And while zinc oxide is an option, Fazio generally recommends avoiding it. “It has lower bioavailability compared to other forms,” she says.
Pimputkar recommends zinc glycinate (also known as bisglycinate) and zinc gluconate for absorption. “When you compare both forms, zinc glycinate is slightly better absorbed than zinc gluconate,” she says. “Zinc picolinate and zinc citrate may also be good options for absorption, but currently most clinical evidence supports the use of zinc glycinate or gluconate.”
Who should take zinc supplements?
Zinc is an essential trace mineral that we all need for our bodies to function properly. However, it’s always best to determine your ideal zinc intake through diet, symptoms and lab data with your doctor. “Remember, supplements are meant to add to what you are already consuming in your daily nutrition,” says Pimputkar. “However, supplements are important in patients that have increased needs for zinc, like those who are pregnant, breastfeeding or postpartum, those with gastrointestinal conditions that impair absorption and those with chronic inflammation or diseases, like hormonal issues such as PCOS.”
