Types and Benefits of Zinc for Immune Support

You may not hear much about taking zinc except during cold and flu season when you see ads for zinc lozenges. But zinc holds many health benefits you can reap year-round. 

Choosing the right zinc supplement for you takes more than just grabbing the first bottle you see in your local pharmacy. Keep reading to learn about the health benefits of zinc, the different types of zinc – like zinc sulfate and zinc picolinate, and which type of zinc supplement is the best fit for you. 

Health Benefits of Zinc

Zinc is an essential mineral that can support health in more ways than just managing cold symptoms. Found in both supplements and foods, zinc plays an important role in body processes like immune function, protein and DNA synthesis, and wound healing. (Source 1) Research also shows that zinc can support skin and vision health, blood glucose control, as well as thyroid and sexual health. (Sources 1, 2, and 3)

Most adults should consume between 8 and 11 milligrams (mg) per day, with the higher level being more appropriate for men and pregnant women. (Source 4) Foods rich in zinc include oysters at around 28 to 32 mg per three-ounce serving, and in smaller amounts in beef, crab, and fortified cereals. (Sources 1 and 4)

And when it comes to zinc supplements, you may be familiar with how zinc lozenges, particularly those containing zinc acetate or gluconate, can help shorten the duration of colds and boost your immune response when taken at the onset of symptoms. (Sources 5, 6, and 7) 

Types of Zinc

Zinc supplements are not just about zinc lozenges. Keep reading to learn more about the types of zinc and other types of zinc supplements that can support your health today. (Sources 8 and 9)

Zinc gluconate

Zinc gluconate is one of the better-absorbed forms of zinc. With 14% elemental zinc content, this form of zinc is water-soluble and better absorbed than zinc oxide, but zinc glycinate was better absorbed than other forms of zinc, including zinc gluconate, zinc picolinate, and zinc oxide. Also, the World Health Organization (WHO) recommends zinc gluconate as one of the forms of zinc to use in preparation of syrups or tablets to help manage diarrhea in children.

Zinc picolinate

Zinc picolinate contains 21% elemental zinc content and is slightly soluble in water. However, this form of zinc is less bioavailable than zinc glycinate. Studies show, however, that as compared to zinc citrate, zinc gluconate, and placebo, zinc picolinate significantly increased zinc levels in hair, urine, and erythrocytes.

Zinc acetate

Zinc acetate contains 30% elemental zinc content and is water-soluble. This form of zinc is recommended by the World Health Organization as one of the forms of zinc to use in preparation of syrups or tablets to help manage diarrhea in children. However, due to its bitter, astringent taste, you will need to mask zinc acetate in preparations like syrups for it to be palatable.

Zinc oxide

Zinc oxide contains 80% elemental zinc and is one of the only forms of zinc that is not soluble in water but instead is soluble in diluted acids. Research shows that the median fractional absorption of zinc from zinc citrate and zinc gluconate was significantly higher than zinc oxide. 

Zinc sulfate

Zinc sulfate contains 23% elemental zinc and is water-soluble. The World Health Organization recommends zinc sulfate as one of the forms of zinc to use in preparation of syrups or tablets to help manage diarrhea in children. However, due to its bitter and astringent taste, you will need to mask zinc sulfate in preparations to increase palatability.

Zinc orotate

Zinc orotate is a poorly water-soluble form of zinc that is known for its high bioavailability as compared to many forms of zinc. Its high bioavailability makes it a great component of dietary supplements, yet its poor solubility means that it must be used in capsules for best absorption in the human body. (Sources 10 and 11)

Zinc citrate

Zinc citrate contains 31% elemental zinc and is slightly soluble in water. Research shows that zinc citrate may have similar bioavailability to zinc gluconate and would therefore be a great choice for dietary supplement formulations. 

Zinc supplements to try

If you’re not sure which zinc supplement to try first, start with this list curated by our team containing products from brands you can trust.

Zinc lozenges

Zahler Zinc & Elderberry Lozenges are a potent chewable zinc lozenge that contains 25 mg of zinc in the form of zinc citrate and zinc gluconate. This supplement combines over double the recommended daily dosage of zinc with antioxidant-rich elderberry to not only provide a tart flavor but help support overall health.  

If you prefer a dissolvable lozenge, try Nature’s Way Sambucus Elderberry Zinc Lozenges Organic. This Sambucus-based lozenge combines 5 mg of zinc gluconate with 67% of the recommended daily value of vitamin C, along with black elder extract to provide the ultimate immune-supporting supplement.   

If your patient is a young child who despises anything resembling medicine, then Beekeeper’s Naturals Kids Throat Soothing Lollipops Variety Pack is for you. These fruit-flavored lollipops contain 1.5 mg of zinc gluconate each, along with 67% of the recommended daily value of vitamin along with wildflower honey and propolis extract to help soothe scratchy throats and boost immune function. 

Zinc sulfate

Source Naturals OptiZinc Zinc Methionine Sulfate Complex combines copper and OptiZinc® complex to help support immune function in just one tablet daily. 

Zinc picolinate

Progressive Labs Zinc Picolinate is a zinc supplement that contains 30 mg of the highly bioavailable zinc picolinate along with copper to promote a healthy immune system in just one capsule twice daily.

If you prefer a pure and potent zinc supplement, then Pure Encapsulations Zinc 30 is the right fit for you. This supplement contains 30 mg of highly bioavailable zinc picolinate in just one capsule daily with food. 

How do I choose the right zinc supplement?

The zinc supplement that you choose will depend on what is more palatable for you. Simply Nutrients has a wide variety of zinc supplements for your unique needs.

Sources:

1. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10539547/ 
3. https://www.ncbi.nlm.nih.gov/books/NBK493231/
4. https://www.health.harvard.edu/nutrition/zinc-what-it-does-for-the-body-and-the-best-food-sources
5. https://pubmed.ncbi.nlm.nih.gov/38719213/
6. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.817522/full
7. https://pubmed.ncbi.nlm.nih.gov/40106486/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC11677333/
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC12251316/
10. https://www.mdpi.com/2075-4701/6/3/71
11. https://go.drugbank.com/drugs/DB15720

Link not working: https://www.mayoclinic.org/drugs-supplements-zinc/