Zinc ranking [2026] Best zinc

Zinc is a nutrient belonging to the group of minerals. When daily intake of this element is lower than the recommended amount by even a few milligrams (1 mg = 0.001 g), it can lead to problems with well-being, quality of life and health. Although zinc is found in many different foods, not all of them are equally valuable for the body. Importantly, there are many cases where supplementation may be necessary in addition to a well-balanced diet.

1. Characteristics of zinc
2. Causes of zinc deficiency
3. Effects of zinc deficiency
4. Effects of zinc supplementation
5. Zinc dosage
6. Ranking of the most popular zinc supplements TOP 3

Characteristics of zinc

Zinc is an essential element for life, which the body needs for proper immune function, tissue regeneration, protein synthesis, hormone function and proper cell development. It is found in highest concentrations in skeletal muscles, bones, skin, liver and the immune system, and its concentration in the blood remains relatively stable because the body strictly controls its distribution.

The main sources of zinc in the diet are animal products:

• meat (4-9 mg/100 g)
• eggs (1-1.5 mg/100 g)
• cheese (2-4 mg/100 g),
• fish (0.5-1.5 mg/100 g)
• seafood (25-50 mg/100 g and more)

Smaller but still valuable amounts come from plant products:

• whole grains (2-3 mg/100 g)
• nuts (2-5 mg/100 g)
• seeds (3-7 mg/100 g)

Causes of zinc deficiency

Zinc deficiencies are most often caused by low consumption of foods rich in this element, such as meat and offal, seafood and fish. Deficiencies are also promoted by a plant-based diet, which, in addition to phytates, contains a lot of fibre and non-haem iron, further hindering the body's utilisation of zinc.

Intestinal function and zinc

There are also scientific publications focusing on specific diseases as "models" of chronic deficiency. In the case of inflammatory bowel disease (IBD), zinc deficiency has been shown to affect about half of patients, with it being more common in Crohn's disease (about 54%) than in ulcerative colitis (about 41%). A review of patients with chronic kidney disease reported that zinc deficiency is common in these patients and co-occurs with hypertension, dyslipidaemia and type 2 diabetes.

Effects of zinc deficiency

Zinc deficiency is primarily associated with weakened immunity, more frequent infections, healing disorders, as well as impaired taste, appetite and reduced fertility, and these symptoms are well recognised in clinical practice. However, a growing body of evidence suggests that low zinc levels may also be associated with more serious health problems.

Bone health

Studies on bone health have found that people with lower levels of zinc, copper and iron are more likely to have osteoporosis (weak bones), suggesting the importance of these elements for resistance to falls and serious injuries.

Autoimmune diseases

People with autoimmune diseases have repeatedly been shown to have lower zinc nutrition than healthy individuals, and in some cases a correlation between zinc levels and disease activity has been observed.

Other areas

During pregnancy, lower zinc concentrations were more common in women with gestational diabetes, and broader analyses of glucose metabolism in the general population have noted that low zinc status may be associated with a less favourable glycaemic profile. The role of zinc in oncology has also been noted. People with thyroid cancer often had lower zinc levels in their bodies.

Effects of zinc supplementation

The most extensive body of literature on the therapeutic and prophylactic uses of zinc supplementation relates to the treatment of acute diarrhoea in children. Oral supplementation can reduce the duration of an episode by about 15%, decrease stool frequency and increase the chance of diarrhoea ending on the same day compared to placebo.

Pregnancy and child development

Another area of analysis of the effects of zinc supplementation concerns the growth and development of children. In a classic review of several dozen human studies, supplementation at doses ranging from a few to several milligrams per day was associated with a significant acceleration in weight and height gain. This element can increase the rate of linear growth to a small but consistently repeatable extent. It is also worth noting that zinc supplementation in pregnant women may reduce the risk of premature birth.

Infections and colds

Research on the effect of zinc supplementation on immunity is also important. In experiments on respiratory tract infections in adults, the effect of zinc on the course of colds was most often analysed. According to available data, starting supplementation within the first 24 hours of illness may shorten the duration of symptoms. The most pronounced effects were observed with high-dose lozenges, which shortened the cold by several days, while lower-dose oral preparations usually had an effect of 2 days.

Importance in depression

Interestingly, zinc also appears as a possible treatment support in studies on depression. Several analyses have noted that adding it to standard therapy may alleviate symptoms more effectively than the medication alone. More recent, larger data sets also indicate that supplementation alone can reduce the severity of symptoms in some people with depression, and that people who eat more zinc-rich foods are less likely to develop depression in subsequent years.

Zinc and acne

An analysis of dermatology research results has also provided promising data. It has been shown that patients with acne vulgaris have lower serum zinc concentrations than healthy individuals, and zinc supplementation, both as monotherapy and as an adjunct to standard treatment, can moderately reduce the number of inflammatory lesions, especially papules and pustules.

Average zinc requirements for women and men

Zinc dosage

Supplements most often use zinc in the form of organic salts, such as gluconate, citrate or picolinate, and inorganic salts, such as sulphate or oxide. They differ in bioavailability, with organic forms usually being absorbed slightly better. Typical doses in short-term supplementation are usually in the range of 15-30 mg of elemental zinc per day, although higher values are used in selected clinical situations. The use of supplementation during chronic pharmacotherapy requires consultation with a specialist.

Author: Jakub Wiącek PhD student in neurobiology, lecturer at the University School of Physical Education

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Ranking of the most popular zinc supplements TOP 3

Based on popularity and customer reviews on the SFD STORE

1) IMMUNO CONTROL (combined preparation)

The IMMUNO CONTROL formula combines key micronutrients that support the overall function of the immune system, including zinc, selenium and vitamin D – ingredients that are important for the proper functioning of the endocrine glands, including the thyroid gland. The addition of L-glutamine, inosine and extracts of elderberry and acerola complements the composition with natural sources of antioxidants. The supplement provides as much as 15 mg of zinc in one serving in the form of lactate, which is well tolerated by the body. The combination of micro- and phytonutrients in one capsule supports balanced nutrition and can be part of the diet of people who want to take care of their immunity and hormonal balance.

2) ALLNUTRITION ZINC LOZENGES

Each lozenge contains 15 mg of zinc in an easily absorbable citrate form. This form is suitable for people who have difficulty swallowing tablets and for those who are looking for quick and convenient supplementation. Zinc performs many functions in the body, from supporting immunity to participating in hormone synthesis, including those related to thyroid function. Zinc supplementation can be helpful in supplementing the daily diet with this important element, especially during periods of increased demand. The lozenge form is practical and has an appealing taste.

3) ALLNUTRITION ZINC FORTE

A supplement containing as much as 60 mg of zinc in one tablet, which translates into a high daily dose. The manufacturer recommends taking ¼ tablet (15 mg) as a daily dose, which makes it easy to adjust the dose to individual needs. Zinc in the form of lactate has good solubility and bioavailability, which allows it to effectively supplement its level in the diet. This element is involved in the functioning of many enzymes, the metabolism of thyroid hormones and the protection of cells against oxidative stress. ZINC FORTE can be part of daily support for people who care about hormonal balance and immunity.

Sources:

• Zupo, R., Sila, A., Castellana, F., Bringiotti, R., Curlo, M., De Pergola, G., De Nucci, S., Giannelli, G., Mastronardi, M., & Sardone, R. (2022). Prevalence of Zinc Deficiency in Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis. Nutrients, 14(19), 4052. https://doi.org/10.3390/nu14194052
• Wirth, J. P., Zeng, W., Petry, N., Rohner, F., Glenn, S., Donkor, W. E. S., Wegmüller, R., Boy, E., & Lividini, K. (2023). The global burden of high fasting plasma glucose associated with zinc deficiency: Results of a systematic review and meta-analysis. PLOS global public health, 3(3), e0001353. https://doi.org/10.1371/journal.pgph.0001353
• Sanna, A., Firinu, D., Zavattari, P., & Valera, P. (2018). Zinc Status and Autoimmunity: A Systematic Review and Meta-Analysis. Nutrients, 10(1), 68. https://doi.org/10.3390/nu10010068
• Imdad, A., & Bhutta, Z. A. (2011). Effect of preventive zinc supplementation on linear growth in children under 5 years of age in developing countries: a meta-analysis of studies for input to the lives saved tool. BMC public health, 11 Suppl 3(Suppl 3), S22. https://doi.org/10.1186/1471-2458-11-S3-S22
• Carducci, B., Keats, E. C., & Bhutta, Z. A. (2021). Zinc supplementation for improving pregnancy and infant outcome. The Cochrane database of systematic reviews, 3(3), CD000230. https://doi.org/10.1002/14651858.CD000230.pub6
• Wang, M. X., Win, S. S., & Pang, J. (2020). Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation. The American journal of tropical medicine and hygiene, 103(1), 86–99. https://doi.org/10.4269/ajtmh.19-0718
• Yosaee, S., Clark, C. C. T., Keshtkaran, Z., Ashourpour, M., Keshani, P., & Soltani, S. (2022). Zinc in depression: From development to treatment: A comparative/ dose response meta-analysis of observational studies and randomized controlled trials. General hospital psychiatry, 74, 110–117. https://doi.org/10.1016/j.genhosppsych.2020.08.001