Zinc Tablets – Effects, Benefits, and Choosing the Best Supplements

Introduction

Zinc is an essential trace element that plays a key role in many bodily functions. Modern diets often do not provide sufficient zinc, so many people turn to zinc tablets as a dietary supplement. What are their benefits, which form of zinc is best absorbed, and how can you choose the right supplement? In this article, you will find everything you need to know about zinc tablets.

Why Take Zinc Tablets?

Although zinc is found in many foods, getting enough through diet alone is not always easy. Factors such as unbalanced nutrition, intense physical activity, stress, or certain health conditions can increase the body's zinc requirements. Zinc tablets offer a simple and effective way to compensate for deficiencies.

Benefits of Zinc Tablets

Boosting the Immune System – Studies show that sufficient zinc intake strengthens immunity and can shorten the duration of colds (Hemilä & Chalker, 2015).
Healthy Skin and Hair – Research has proven that zinc helps with acne and improves skin health (Dreno et al., 2018).
Hormonal Balance – Zinc is essential for testosterone production and fertility (Prasad et al., 1996).
Cognitive Function – Plays a role in concentration and memory (Frederickson et al., 2005).
Wound Healing and Cell Regeneration – Speeds up tissue repair (Mocchegiani et al., 2013).

What Forms of Zinc Are Used in Tablets?

The bioavailability of zinc depends on its compound:

Zinc Citrate – Highly bioavailable and easy to digest.
Zinc Picolinate – Considered one of the most easily absorbed forms.
Zinc Gluconate – Often used in cold remedies.
Zinc Sulfate – Found in medications but less well absorbed.
Zinc Oxide – Has low bioavailability, mainly used for topical applications.

When and How to Take Zinc Tablets Correctly?

Timing affects the effectiveness of zinc: ✅ On an Empty Stomach – Zinc is best absorbed 30–60 minutes before meals. ✅ Avoid with Coffee and Dairy – Calcium and caffeine can inhibit zinc absorption (Lönnerdal, 2000). ✅ Morning or Evening? – Morning intake supports metabolism, while evening intake aids regeneration.

What Is the Optimal Dosage?

The recommended daily intake of zinc depends on age and health conditions:

Adults: 8–11 mg per day
Pregnant and breastfeeding women: 11–13 mg per day
Athletes and individuals with higher needs: up to 25 mg per day Long-term overdose (> 40 mg daily) may cause digestive issues and copper deficiency (Institute of Medicine, 2001).

Side Effects of Overdose

Zinc is safe when taken within the recommended dosage. Possible side effects of excessive intake include:

Nausea, stomach problems
Loss of appetite
Copper deficiency with long-term high doses (Sandstead, 1995)

How to Choose the Best Zinc Tablets?

When purchasing zinc supplements, consider the following factors: ✔ Form of Zinc – Citrate and Picolinate are best absorbed. ✔ Additional Ingredients – Avoid unnecessary colorings and preservatives. ✔ Dosage – Choose a supplement with an optimal zinc amount. ✔ Quality Certifications – Products labeled GMP or ISO ensure safety.

Where to Buy Zinc Tablets?

For high-quality zinc tablets, we recommend trusted suppliers:

In Germany and the EU: MST Nutrition offers a wide range of zinc supplements. More info: MST Nutrition Zink
In the UK: MST Nutrition UK provides zinc and other minerals. More info: MST Nutrition UK

Conclusion

Zinc tablets are a practical way to support the body. Key takeaways: ✔ Help strengthen immunity, improve skin and hair health, and support hormonal balance. ✔ The best bioavailable forms are citrate or picolinate. ✔ Take on an empty stomach and avoid combining with coffee or dairy products. ✔ Follow the recommended dosage to avoid side effects.

If your diet lacks sufficient zinc, supplements can be a useful solution.

References

Hemilä, H., & Chalker, E. (2015). The effectiveness of zinc for the treatment of the common cold: A systematic review and meta-analysis. Open Forum Infectious Diseases.
Dreno, B. et al. (2018). Low zinc levels in acne patients: A systematic review and meta-analysis. Journal of the European Academy of Dermatology and Venereology.
Chausmer, A. B. (1998). Zinc, insulin, and diabetes. Journal of the American College of Nutrition.
Prasad, A. S. et al. (1996). Zinc status and serum testosterone levels. Nutrition.
Sandström, B. (2001). Bioavailability of zinc. European Journal of Clinical Nutrition.
Lönnerdal, B. (2000). Dietary factors influencing zinc absorption. The Journal of Nutrition.
Maares, M., & Haase, H. (2020). A guide to human zinc absorption: General overview and recent advances of in vitro intestinal models. Nutrients.
King, J. C. (2011). Zinc: An essential but elusive nutrient. The American Journal of Clinical Nutrition.
Mocchegiani, E. et al. (2013). Zinc, immunity, and aging. Mechanisms of Ageing and Development.
Frederickson, C. J., et al. (2005). Neurobiology of Zinc and its role in neurodegeneration. Journal of Nutrition.