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The Best Zinc Supplements

The Best Zinc Supplements

A Guide to Zinc & Zinc Supplements

Zinc has always been a popular supplement, however with the goings on of the past six or eight months with Covid-19, as well as this year's Flu Season coming up right around the corner, Zinc is especially a topic on people's mind and a substance and supplement our customers have been having questions about. With that min mind we wanted to put together a guide explaining Zinc and Zinc supplements. Answering quetions like What is the Best Zinc Supplement, What Dosage to Take, and if there's any side effects to be concerned about. 

Zinc is one of the most abundant minerals in the body right behind Iron, and is present in every cell within the body. Somewhere between twenty and fourty percent of zinc consumed is absorbed by the body, depending upon the bioavailability of the foods eaten. Foods like meats and other animal products tend to provide zinc in a more bioavailable form than foods like nuts, legumes, and cereals. On average adults requiere somewhere between 10mg to 15mg of zinc per day, and because the body doesn't naturally produce zinc, it's considered an essential nutrient which you can only get through your diet or supplementation. 

As far as what Zinc does for your body, Zinc plays a role in your bodies growth, the immune system, vision, reproduction, digestion, ad cellular metabolism among other functions. 

What is Zinc Good For

Zinc is probably best known as an immune boosting supplement, however Zinc has a host of benefits outside of supporting immune function. Zinc is vital to a healthy immune system, synthesizing DNA, supporting wound healing, and while Zinc is important for everyone, it's especially important for growth and development during childhood. 

Immune Function

Zinc helps to control and regulate immune responses and not having enough Zinc can severely negatively affect the immune system. 


Zinc is important for digestion, but Zinc may also help to reduce Diarrhea according to the World Health Organization. They found a 10 day regimen of Zinc is effective for treating diarrhea and also prevents future bouts of diarrhea. 

Cognitive Benefits

Research has found that Znc plays an important role in how neurons communicate with one anther. It's also been found to affect how memories are formed as well as how we learn. 

Wound Healing

Wound healing is probably one of the better known benefits of Zinc right behind immune function. Zinc helps to maintain skin integrity and skin structure. Studies have found that patients struggling with chronic wounds or ulcers often have lower levels of zinc. Zinc is also a common ingredient in skin creams and creams for diaper rash. 

Treating the Common Cold

Zinc Lozenges a popular way to supplement with Zinc was found to shorten the duration of the common cold by up to 40% in a study done by the Open Respiratory Medicine Journal. Zinc is best taken within 24 hours of the onset of cold symptoms. 

Decreasing Risk of Chronic Disease

An Oregon State University study found that zinc acquired through both diet as well as supplementation may help to reduce the risk of chronic and inflammatory diseases. We've always known zinc plays an important role in immune function, but more recently deficiency has been linked to inflammation and chronic diseases.


A number of studies have linked Zinc deficiency with low sperm count. Studies have also shown that subjects had a higher sperm count after zinc supplementation. 

What Foods Are High in Zinc?

While Zinc capsules, softgels, and lozenges are a great way to supplement your diet with zinc, whole foods are always the best way to get the vitamins, minerals, and herbs your body needs. Making sure you have enough zinc in your diet or supplementing with zinc is especially important if you're in one of the groups of people at risk of zinc deficiency ie young children, teenagers, and the eldery, as well as women who are pregnant or breast feeding. 

If you're looking for foods that are naturally high in zinc, here's a list of some foods rich in zinc...


Meat is a great source of zinc, especially red meat, but all kinds of meat including beef, lamb, and pork are hgih in zinc. A 100 gram serving of raw ground beef contains about 4.8mg of zinc which works out to about 44% of the zinc you need per day. 


Shellfish are another great healthy and low calorie source of zinc. Oysters for example contain a high amount of zinc with 6 medium sized oysters providing 32mg of zinc, about 291% of your daily needed amount. Maybe Alaskan Crab Legs are more your thing, 100 grams contains 7.6mg of zinc, about 69% of your daily needed amount of zinc. 


Vegans and Vegetarians are two groups who may struggle to get the zinc their body needs from their diet. Fortunately legumes like lentils, chickpeas, and various types of beans all contain substantial amounts of zinc. 100 grams of cooked lentis gets you about 12% of your daily value of zinc. 


Seeds are another one for the vegans and vegetarians reading this. 3 tablespoons of hemp seeds contains 31% of the daily recommended value for zinc. Other seeds that contain zinc are flax seeds, pumpkin seeds, and squash seeds among others. 


Nuts such as pine nuts, peanuts, cashews, almonds, and other nuts can boost your intake of zinc. Nuts also contain healthy fats and fiber as well. Need to get a bit more zinc into your diet, start carrying around a bag of nuts to snack on. 


Dairy foods such as milk and cheeses are a great source of many nutrients including zinc. 100 grams of cheddar cheese contains about 28% of the daily value of needed zinc. For those of you out there who are junk food eaters, no Cheese Wiz is not a great source of zinc. 


Who doesn't like a delicious omelette or a plate of scrambled eggs. Eggs contain a decent amount of zinc with a large egg containing around 5% of the daily amount of zinc you need. 

Can I Take Zinc Daily?

Zinc has two different standard dosages. For daily use or a low dosage, Zinc is generally taken in amounts of about 5mg to 10mg. A high dose of zinc is typically 25mg to 50mg. High dosages of zinc can be taken at the onset of sickness or an infection, but it's not recommended to be taken at high dosages for prolonged periods of time. 

What Are the Different Types of Zinc?

When considering buying a zinc supplement many consumers are confused by the different types of zinc they can purchase. They see names like Zinc Citrate, Zinc Sulfate, Zinc Gluconate, and Zinc Monomethionine and are confused as to which they should take or which is best. In this section we'lll break down the different types of zinc.

Zinc Citrate

Zinc Citrate is approximately 34% zinc by weight. Someone looking to take a 50mg elemental zinc should take 146mg of zinc citrate.

Zinc Sulfate

Zinc sulfate is approximately 22% zinc by weight. For those looking to take a 50mg elemental dose of zinc they should take 220mg of Zinc Sulfate. 

Zinc Gluconate

Zinc Gluconate is approximately 13% zinc by weight. For a 50mg elemental dose they should take 385mg Zinc Gluconate.

Zinc Monomethionine

Zinc Monomethionine is approximately 21% zinc by weight. For a dose of 50mg elemental zinc one would need to take 238mg of Zinc Methionine. 

Zinc Capsules vs Zinc Tablets vs Zinc Lozenges

The question of capsules versus tablets versus lozenges is in many ways a thing of preference. Some Vegans and Vegetarians prefer tablets as they don't want to have to search out whether a capsule is a vegetable capsule or made with gelatin. 

Then you have people who struggle to swallow capsules or tablets who would prefer to take a lozenge which can just dissolve on their tongue or in their mouth. As far as capsules versus tablets, on average a liquid filled capsule or softgel can often be broken down and absorbed in the bloodstream in just a few minutes, while it can take 20-30 minutes for a tablet to be absorbed. Liquid Filled capsules are generally considered to be faster acting and more powerful than tablet pills. That doesn't tell the full story of benefits however. Tablets typically have a longer shelf life and can typically accomodate a higher dose of an active ingredient than a capsule. 

Lozenges on the other hand are great for those who struggle to swallow pills and/or capsules. Lozenges also can allow for more ingredients to be packed in than with a pill or capsule. A popular immune boosting supplement here at BPN is the Now Foods Zinc Elderberry lozenges for example. 


Does Zinc Have Side Effects

Most people can take zinc without any significant side effects. Potential side effects include nausea and comiting, stomach pain and diarrhea, flu like symptoms, and a change in your taste.

What Are Your Best Zinc Supplements?

To some extent zinc is a pretty straight forward supplement. The type of zinc someone chooses to take will often depend on the form they want to take it in, some people prefer capsules while others prefer tablets, some people are looking for a straight zinc, where others are more so looking for a more well rounded immune boosting formula like something containing zinc and elderberry. Below however are a few of our top selling zinc supplements. 

Hi-Tech Pharmaceuticals Zinc Lozenges 100ct


Immune System Boosting Supplement - Hi-Tech Pharmaceuticals Zinc Lozenges If you're in search of an Immune System boosting formula, look no further. Hi-Tech Pharmaceuticals Zinc Lozenges are here to help against Cold & Flu Viruses. Each serving of Hi-Tech Pharmaceuticals Zinc Lozenges contains a whopping 25 grams of Zinc per serving. Add Hi-Tech Pharmaceuticals Zinc Lozenges to your Cold & Flu arsenal now. Introducing Hi-Tech Pharmaceuticals Zinc Lozenges!! Hi-Tech Pharmaceuticals Zinc Lozenges  ...

Now Foods Zinc Gluconate 50 Mg 100 Tablets


Now Foods Zinc Gluconate 50 Mg 100 Tablets Zinc is an essential mineral that plays an important role in many enzymatic functions. Found primarily in the kidneys, liver, pancreas and brain, Zinc also helps support healthy immune system functions and is an important component of bodily antioxidant systems. BENEFITS Immune Support Supports Enzyme Functions GMP Quality Assured A Dietary Supplement Vegetarian Formula DIRECTIONS As a dietary supplement, take one tablet daily with meals. Now Foods Zinc ...

Life Extension Zinc Lozenges Orange Flavor 23mg 60 Lozenges


Life Extension Zinc Lozenges 23mg 60 Lozenges Life Extension Zinc is an essential dietary supplement that is needed in everyone's daily diet for proper health and well being. Zinc is a mineral that stimulates the activity of approximately 100 enzymes, which are substances that promote biochemical reactions in your body. These reactions are essential for the formation of superoxide dismutase, one of the body’s most important free radical scavengers. Highlights: These lozenges are sweetened with s ...

Nature's Way Zinc Lozenges 60 Capsules


Immune System Boosting Lozenges - Nature's Way Zinc Lozenges If you're looking for a supplement to help protect you from the rough Cold & Flu season, look no further. Nature's Way Zinc Lozenges are the way to go. Nature's Way Zinc Lozenges will help to boost your body's Immune System, & help protect against free radicals. This innovative formula also contains added Vitamin C & Echinacea for extra Immune support. Nature's Way Zinc Lozenges are chewable, so you don't even have to worry about swall ...

Solaray Zinc Citrate 50mg 60 Capsules


Immune System Boosting Formula - Solaray Zinc Citrate If you're looking for an Immune System boosting formula to help get you through the dreaded Cold & Flu season, look no further! Solaray Zinc Citrate was made to help boost your Immune System & protect against Cold & Fly Viruses. Solaray's Zinc Citrate formula is 100% Organic & contains no artificial coloring of flavorings. Try it out & protect yourself today! Introducing Solaray Zinc Citrate!! Solaray Zinc Citrate Benefits Helps To Boost Immu ...

NutraBio Zinc Chelate 30mg 120 Caps


Immune System Boosting Formula - NutraBio Zinc Chelate If you're looking for an extreme Immune System booster, look no further. NutraBio Zinc Chelate is the perfect item for you. Nutrabio's Zinc Chelate formula will help promote an extremely healthy Immune System. Keep this new NutraBio in your Cold & Flu arsenal, & fight off those viruses. Along with boosting your Immune System, Zinc Chelate by NutraBio will also promote Eye & Digestive System health & is only made with whole & organic ingredie ...

Country Life Zinc Chelated 50mg 100 Tabs


Country Life Zinc Chelated 50mg 100 Tabs Zinc is an essential mineral that is deficient in an increasing number of people. Coffee, alcohol, and smoke all place excess stress on the body, and utilize this valuable nutrient, leaving the body with an insufficient amount for performing body functions. Foods like oysters, liver and shellfish contain Zinc, but supplementation is necessary for those not consuming these foods regulalary. Country Life Zinc Chelated plays a role in repairing cells, digest ...

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