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Zinc is quite the busy mineral, responsible for supporting lots of things your body does day-to-day. But which to buy? We share some of our favourite zinc supplements and why we love them
Our top picks
Vegan
Holland & Barrett
Holland & Barrett Elderberry Immunity Liquid with Vitamin C & Zinc
3 for 2 Mix & Match
£11.99
Zinc is an essential mineral that our bodies need to function properly and keep us in good health.1,2 In fact, it’s the second most abundant mineral in the body – iron just pips it at the post.3
As a result, zinc is important for all sorts of processes in the body including contributing to:1,4,5
- the normal function of the immune system
- the maintenance of normal vision
- the maintenance of normal skin, hair, nails and bones
- the normal metabolism of macronutrients (carbohydrates, fats and protein)
- normal cognitive function
- the protection of cells from oxidative stress
- normal protein synthesis
- normal fertility and reproduction
- the maintenance of normal testosterone levels in the blood
Keep reading to find out more about the importance of getting enough zinc, the benefits of taking zinc supplements and how much your body needs to thrive.
Potential benefits of zinc supplements
Making sure you have enough zinc can help to support your overall health.3,5 However, zinc isn’t stored in the body.3 This means we need to make sure we’re getting enough of it every day, either through our diet or dietary supplements.3
There are several potential health benefits of getting enough zinc, including:3,5-7
- immune support – zinc is highly involved in the normal function of the immune system
- antioxidant properties – zinc contributes to the protection of cells from oxidative
- stress, which can lead to cell and tissue damage
- supports normal cognitive function
Should I take zinc supplements?
Most people can get enough zinc from eating a healthy, balanced diet.4 As a result, zinc deficiency is relatively uncommon, though it’s more frequent in certain groups of people, including:2,6
- those with gastrointestinal disorders – people with inflammatory bowel disease, coeliac disease or those who’ve had bariatric surgery are more likely to have a zinc deficiency
- vegetarians and vegans – although vegetarian and vegan foods contain zinc, the bioavailability of zinc from these foods is low
- pregnant women – growing foetuses need zinc to develop, meaning that pregnant women need an increased amount of zinc to accommodate the baby’s needs
- exclusively breastfed older infants – if a baby is being exclusively breastfed past the ninth month, it’s recommended they also consume age-appropriate foods or formula containing zinc
Consequently, these groups of people are more likely to be recommended a zinc supplement.2,6
Always check with your healthcare professional. Supplements are not intended to cure, treat or prevent any health conditions.
How much zinc to supplement?
Overall, people of different ages need slightly different amounts of zinc every day. Below are the recommended dietary allowances for zinc for adults:4
- for men aged 19-64 years: 9.5 mg a day
- for women aged 19-64 years: 7 mg a day
Overall, however, you shouldn’t take more than 25mg of zinc supplements a day.4 Additionally, you shouldn’t take iron supplements providing above 25mg alongside zinc, as this can reduce zinc absorption.2
Best zinc supplements
Now you know what zinc is and why it’s important to make sure you’re getting enough. Discover seven of our most highly recommended zinc supplements below.
This magnesium and zinc combo includes two of the most important essential minerals in one easy-to-take supplement you take twice a day. It's high-quality magnesium and zinc in one handy tablet that supports the normal function of bones, muscles and more. Did you know that magnesium and zinc both work to help your body turn the food you eat into energy?4,5,8
Plus, it's suitable for vegetarians and vegans.
These zinc picolinate tablets from Solgar provide a highly absorbable form of zinc which has been combined with picolinic acid for better bioavailability (meaning the body absorbs it easily).
So, if you want a vegan-friendly form of zinc that your body can easily absorb in one single tablet, this may be the supplement for you as it supports normal function of the immune system.3,6,7
While taking a zinc supplement has numerous benefits, it can deplete your copper levels.1
So, it’s a good idea to take zinc with copper to make sure you’re topping up.1
It’s recommended that you don’t exceed 8–15mg of zinc for every 1mg of copper taken in supplement form.10
Combining both zinc and copper in one tablet, these handy supplements can help you get all the benefits of zinc without depleting your copper stores and supports the normal function of your immune system.3,6,11
Name a better trio of essential minerals for your health. These handy caplets provide you with the zinc, magnesium and calcium you need to look after your body. They conveniently combines these three essential minerals in one tablet which contributes to the maintenance of healthy bones, muscle function and more.4,11
Among other benefits, this combination of minerals can help you maintain normal bone and muscle health, and keep your nervous system functioning properly.4,11
This easy-to-take elderberry immunity liquid is packed full of vitamin C and zinc, plus 6000mg of black elderberry, which may help reduce upper respiratory symptoms in viral infections such as the common cold and flu.12
So, 5mL of this handy liquid might help to support your immune system. Plus, it's suitable for vegetarians and vegans and each 5mL extract equates to 6,000mg of elderberry.
The final say
Zinc plays an important role in supporting your health.1,2 However, it can’t be stored in your body, meaning you need to make sure you’re getting enough of this essential mineral through your diet or supplementation.3
If you’re looking to add a zinc supplement to your daily routine, you can explore our full range of zinc supplements.
However, if you’re in any way concerned about your health, you should always speak to a health professional for personalised advice.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health related decisions.
- NHS. Whittington Health NHS Trust. Zinc [Internet]. [cited 2024 Jun 27]. Available from: https://www.whittington.nhs.uk/document.ashx?id=1950
- National Institutes of Health. Zinc [Internet]. [cited 2024 Jun 27]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Chasapis CT, et al. Recent aspects of the effects of zinc on human health. Arch Toxicol. 2020;94(5):1443–60. https://doi.org/10.1007/s00204-020-02702-9
- NHS. Vitamins and minerals – Others [Internet]. [cited 2024 Jun 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- European Commission. Food and Feed Information Portal Database: Health Claims [Internet]. [cited 2025 Feb 6]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register
- Read SA, et al. The role of zinc in antiviral immunity. Adv Nutr. 2019;10(4):696–710. https://doi.org/10.1093/advances/nmz013
- Krall RF, et al. The function and regulation of zinc in the brain. Neuroscience. 2021;457:235–58. https://doi.org/10.1016/j.neuroscience.2021.01.010
- Maier JA, et al. Magnesium and inflammation: Advances and perspectives. Semin Cell Dev Biol. 2021;115:37–44. https://doi.org/10.1016/j.semcdb.2020.11.002
- NHS. Vitamins and minerals – Vitamin C [Internet]. [cited 2024 Jun 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
- Osredkar, Josko. (2011). Copper and Zinc, Biological Role and Significance of Copper/Zinc Imbalance. Journal of Clinical Toxicology. s3. 10.4172/2161-0495.S3-001.
- NHS. Vitamins and minerals – Calcium [Internet]. [cited 2024 Jun 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- Hawkins J, et al. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019;42:361–5. https://doi.org/10.1016/j.ctim.2018.12.004
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