Zinc is an essential trace mineral involved in more than 300 enzyme systems — from immune defence and wound healing to taste, skin, fertility and hormone production. Because the body has no large store of it and loses it through sweat and stress, zinc is one of the more commonly low minerals. Our zinc collection brings together well-absorbed forms in capsules, tablets and liquids.

How zinc works — and why balance matters

Zinc is a structural and catalytic mineral: it sits at the heart of hundreds of enzymes and of the "zinc finger" proteins that switch genes on and off. In the immune system it is needed for the development and function of T-cells, which is why it is a go-to at the first sign of a cold; in the skin it supports the enzymes of repair and oil regulation; and in men it is concentrated in the prostate and needed for healthy testosterone. The crucial nuance is balance: zinc and copper compete for absorption, so sustained high-dose zinc without attention to copper can tip the body into a copper shortfall. This is why long-term high-dose zinc is best taken with guidance, and why many quality formulas include a small amount of copper.

What to look for

The form affects absorption and tolerance. Zinc picolinate, citrate, glycinate and bisglycinate are well-absorbed organic forms that tend to be gentle, whereas cheaper oxide and sulfate are less well absorbed and more likely to cause nausea on an empty stomach. Take zinc away from high-dose iron and calcium (which compete with it) and ideally with a little food if it unsettles your stomach. A liquid zinc can also double as a rough taste-based check, since a blunted ability to taste it is loosely associated with low status.

Who may benefit

People wanting immune support, those with skin concerns such as acne, men supporting prostate and hormonal health, vegetarians and vegans (plant zinc is less available), and anyone under sustained physical stress commonly supplement zinc.

Frequently asked questions

Which form of zinc is best?
Well-absorbed organic forms — picolinate, citrate, glycinate or bisglycinate — are generally preferred for both uptake and tolerance. Oxide is cheaper but less well absorbed. The best choice is one that agrees with your stomach.

Can I take zinc long term?
Short courses are straightforward, but sustained high-dose zinc can deplete copper, so long-term use is best done with a copper-containing formula or under professional guidance rather than high-dose zinc indefinitely.

When should I take zinc?
Zinc is best taken away from high-dose iron and calcium, which compete with it for absorption. If it causes nausea on an empty stomach, take it with a little food. Many people take it in the evening for this reason.

Explore related ranges in our Immunity, Skin Health, Men's Health and Antioxidants collections.

Always read the label and follow the directions for use. Prolonged high-dose zinc should be supervised. If you are pregnant, taking medication or have a medical condition, talk to your health professional.