Last updated: August 10, 2021

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Are you wondering why vitamin C is often available in combination with zinc? Are vitamin C and zinc really absolute all-rounders that take over many important functions in the human organism? We want to answer these questions for you.

Our large vitamin C and zinc test 2021 is intended to help you get a comprehensive overview of the topic of vitamin C and zinc. We present the nutrients and go into possible positive effects as well as possible side effects. We also show you different forms of vitamin C and zinc so that you are equipped with the best information.




The most important facts

  • Vitamin C and zinc are essential nutrients that strengthen the immune system and support various metabolic processes.
  • Vitamin C and zinc are an optimal combination because they enhance each other's effects.
  • A vitamin C and zinc deficiency can lead to everything from fatigue and muscle weakness to skin diseases.

The Best Vitamin C and Zinc: Our Picks

Buying and evaluation criteria for vitamin C and zinc

When buying vitamin C and zinc products, you can look at various aspects, such as:

By making the right choice for you, you can save money and also ensure that you don't add anything to your body that it doesn't need. Therefore, always look for high quality and, if necessary, ask to see the manufacturer's certificates.

Available forms

Vitamin C and zinc have essential functions in the body and are usually covered by a balanced dietary intake. There are many different foods that are rich in vitamin C and zinc. If you are deficient in vitamin C and zinc, you can take food supplements.

Food supplements are not a substitute for a complete diet, but only serve as a support. Additional vitamin C and zinc can be taken in liquid form such as drops or juices. Tablets or capsules are also very popular because they are easy and uncomplicated to take.

Dosage

Vitamin C and zinc are important and very helpful substances for the body, but too much should be avoided. The recommended amount of vitamin C differs depending on the age group. There are also special groups that have a higher vitamin C requirement, e.g. pregnant and breastfeeding women.

Pay attention to the origin of the ingredients.

When taking zinc, gender plays a role.

The recommended zinc intake is higher for men than for women. Before using food supplements, find out exactly what the appropriate dosage is. If you are unsure, you should consult a doctor.

Composition

Vitamin C and zinc supplements usually consist mainly of vitamin C with a small amount of zinc. Vitamin C supplements can be made from naturally occurring vitamin C or from synthetically manufactured vitamin C. Synthetic vitamin C is ascorbic acid and its derivatives.

For every 1000 mg of vitamin C, there are usually 10 - 25 mg of zinc. This composition of ingredients is due to the fact that the recommended daily dosage for vitamin C is far higher than the recommended dosage for zinc.

Suitability

Vitamin C and zinc are important substances that help the body metabolise, form nails, hair and bones, and strengthen the immune system. The body cannot produce vitamin C and zinc itself, but the substances are essential for it. Vitamin C and zinc are therefore suitable for everyone.

The mineral zinc is often found in animal foods. But vegetarians and vegans do not have to do without zinc because it is also found in nuts and seeds. In particular, food supplements are made from plant-based ingredients.

Guide: Frequently asked questions about vitamin C and zinc answered in detail

In order to inform you comprehensively about the effectiveness of vitamin C and zinc and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.

What is vitamin C and zinc and how do they work?

Vitamin C is a water-soluble vitamin called ascorbic acid. Vitamin C has many functions. It is involved in various metabolic processes, helps build the connective tissue of teeth and bones and protects cells from harmful influences.(1)

Zinc is a vital trace element that cannot be produced by the body itself. Zinc supports the immune system, is part of metabolic processes and helps with reactions such as cell growth and wound healing.(2)

Vitamin C und Zink

Cabbage vegetables have a natural occurrence of vitamin C. (Source: Emile Guillemot / unsplash.com)

In combination, vitamin C and zinc make the absolute vital couple. The two nutrients complement and benefit each other.

Effect on the immune system

Vitamin C helps the immune system by stimulating so-called natural killer cells and supporting antibacterial activity. It reduces harmful substances such as free radicals and protects the immune system from tissue damage.(3)

Zinc enhances the properties of vitamin C and itself has a lot of influence on the immune system. Zinc has antioxidant properties that prevent damage to the immune system. Zinc can activate or inhibit enzymes and regulate cellular signalling. Zinc and vitamin C in combination are very important for a strong immune system.(4)

Effects on skin and hair

Vitamin C and zinc are essential for the healthy cell formation of skin, hair and nails. In hair formation, for example, vitamin C ensures blood circulation to the scalp and can support the metabolism at the hair roots. Zinc is an all-rounder, it promotes growth and a healthy cell structure.(5)

The skin is one of the top three tissues in the human body richest in zinc. An adequate zinc intake can reduce the risk of diseases caused by skin conditions. Vitamin C also plays important roles in protecting and nourishing the skin. Normal skin contains a high concentration of vitamin C, which stimulates collagen synthesis and promotes antioxidant protection against photodamage.(6, 7, 8)

Effect on growth and wound healing

Another effect of vitamin C and zinc is the positive influence on growth, which is especially important in children. By strengthening the immune system and fighting infections, healthy growth in children can be supported. Vitamin C and zinc promote both physical and mental development.(9)

Vitamin C and zinc also play an important role in wound healing. By supporting the immune system and cell growth, the nutrients mentioned also promote wound healing. In the case of vitamin C or zinc deficiency, the healing process of wounds is disturbed or even prevented.(10)

When and for whom is it useful to take vitamin C and zinc?

Vitamin C and zinc are essential nutrients for the body. They support numerous functions in the human organism. One of the most important functions is the protection and support of the immune system. Everyone should consume enough vitamin C and zinc through a balanced diet.

Vitamin C und Zink

Vitamin C and zinc are not only found in citrus fruits. You can find a larger amount of the nutrients in nuts and seeds, for example. (Source: Juan José / Unsplash.com)

People with low vitamin C and zinc levels have a special need for vitamin C and zinc. If you have a deficiency of these nutrients, you should consult your doctor about appropriate measures.

Competitive athletes also have an increased need for vitamin C and zinc, as these substances are important for building muscle. During pregnancy, a woman also needs more vitamin C and zinc than the recommended dose. You should inform yourself individually according to your current situation about which daily dosage is the right one for you.(11)

When do I have a vitamin C and zinc deficiency and how does it manifest itself?

You can notice a vitamin C and zinc deficiency through various symptoms. Since both nutrients have a lot of influence on your immune system, a deficiency results in a weakened immune system. Pathogens can penetrate your body more easily. Typical symptoms are fatigue, muscle weakness and irritability. A vitamin C and zinc deficiency over a longer period of time can lead to diarrhoea and skin rashes.(12)

How much do vitamin C and zinc products cost?

There is a wide range of vitamin C and zinc products available. Different forms are available at different prices.

Dosage form price in €
Vitamin C and zinc tablets 15-20€/ approx. 180 pieces
Vitamin C and zinc in liquid form 20-35€/ approx. 200ml
Vitamin C and zinc as powder 15-20€/ approx. 350g

The offers can vary greatly in price. You should pay attention to how much is contained in each package. A seemingly cheap product may only contain half as much as a more expensive offer.

Can taking vitamin C and zinc have side effects?

Too much vitamin C will not cause any direct harm. However, if you take more than 3g a day, you may experience gastrointestinal problems. People with kidney damage should also be careful with increased vitamin C intake, as they are more susceptible to harmful side effects.(13)

In most cases, too much vitamin C and zinc will not cause harm. Only if the wrong dosage is taken over a long period of time can side effects occur.

Zinc can also be harmful if taken in excessive doses. Zinc must be taken in the right ratio to copper, because too much zinc can hinder the absorption of copper. Copper is an important component in protein metabolism. A lack of copper in the human organism can lead to anaemia.(14)

In what forms is vitamin C and zinc available?

Vitamin C and zinc is available in various forms as a food supplement.

Type Description
Vitamin C and zinc as tablets tablets are easy and uncomplicated to use.
Vitamin C and zinc in liquid form An advantage of liquid food supplements is the individual dosage.
Vitamin C and zinc in powder form There are many ways to take vitamin C and zinc in powder form. You can boil it as a tea or take it pure in small portions.

The product types listed in the table are explained in more detail in the following paragraphs.

Vitamin C and zinc tablets

Tablets are a popular way to take food supplements. If they are stored in a cool and dry place, they have a long shelf life and are easy to use.

Vitamin C und Zink

Vitamin C and zinc supplements are increasingly made from 100% plant-based materials. (Source: Yulia Khlebnikova / unsplash.com)

If you find it difficult to swallow a whole tablet, you can crush it or dissolve it in a drink.

Advantages
  • Can also be crushed or dissolved in water
  • Easy to use
  • Long shelf life
Disadvantages
  • Prescribed dose
  • May cause difficulty in swallowing

Check with a doctor for proper dosage before taking vitamin C and zinc tablets.

Vitamin C and zinc in liquid form

In addition to tablets, you can also take vitamin C and zinc in liquid form. There are many different options. The supplements are available as juice, drops or serum. You can take the liquid pure or mix it into a drink beforehand.

Advantages
  • Individual dosage possible
  • Can be taken pure or mixed
  • Is available with flavour
Disadvantages
  • Shorter shelf life
  • Dosing more difficult

As the ingredients are not kept in a solid form, you can determine your dosage individually.

Vitamin C and zinc powder

Vitamin C and zinc powder can be purchased in many different ways. The nutrients are available as a tea powder to be stirred or as small sachets to be poured into your mouth. Vitamin C and zinc powder is also contained in capsules.

If the powder is stored in a dry place, it will keep for a long time. However, you should make sure that you take the right dose.

Advantages
  • Is available in different presentations
  • Often with flavour
  • Long shelf life
Disadvantages
  • Can rarely be taken neat
  • Dosage can be difficult

Which type of supplement you choose is entirely up to you and what you feel most comfortable with.

Dosage of vitamin C and zinc

The dosage of vitamin C and zinc is differentiated by gender. The recommended dose of vitamin C for adult women is 95mg per day, while the recommended dose for adult men is 110mg per day.(15)

Find out the appropriate dosage for you before taking supplements.

Zinc levels are similar to vitamin C levels. However, in addition to gender, a distinction is made between low, medium and high phytate intake of zinc. Adult men with a low phytate intake should consume 11mg, those with a medium phytate intake 14mg and those with a high intake 16mg per day. Adult women are recommended to take 7mg, 8mg or 10mg, depending on their phytate intake, of zinc per day.(16)

Image source: Pupo / 123rf.com

References (16)

1. Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Vitamin C.
Source

2. Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Zink.
Source

3. Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314-328.
Source

4. Skrajnowska D, Bobrowska-Korczak B. Role of Zinc in Immune System and Anti-Cancer Defense Mechanisms. Nutrients. 2019 Sep 22;11(10):2273.
Source

5. DiBaise M, Tarleton SM. Hair, Nails, and Skin: Differentiating Cutaneous Manifestations of Micronutrient Deficiency. Nutr Clin Pract. 2019 Aug;34(4):490-503.
Source

6. Ogawa Y, Kinoshita M, Shimada S, Kawamura T. Zinc and Skin Disorders. Nutrients. 2018 Feb 11;10(2):199.
Source

7. Glutsch, Valeria, Hamm, Henning, Goebeler, Matthias, Zink und Haut: ein Update, In: JDDG. Journal of the German Society of Dermatology, Volume 17, Issue 6, P. 589-596.
Source

8. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
Source

9. Maggini S, Wenzlaff S, Hornig D. Essential role of vitamin C and zinc in child immunity and health. J Int Med Res. 2010 Mar-Apr;38(2):386-414.
Source

10. Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in Wound Healing Modulation. Nutrients. 2017 Dec 24;10(1):16.
Source

11. Gleeson M. Immunological aspects of sport nutrition. Immunol Cell Biol. 2016 Feb;94(2):117-23.
Source

12. In der Studie wird eine Erbkrankheit, die sich durch Hautausschlag und pustelartige Läsionen auftritt, mit Zink behandelt. Durch Zinkzufuhr konnte die Störung gemildert werden.
Source

13. Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Vitamin C.
Source

14. Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Zink.
Source

15. Deutsche Gesellschaft für Ernährung e.V., Vitamin C. Empfohlene Zufuhr. Die Tabelle führt die empfohlene Dosierung von Vitamin C.
Source

16. Deutsche Gesellschaft für Ernährung e.V., Zink. Empfohlene Zufuhr. Die Tabelle enthält die empfohlene tägliche Dosierung von Zink.
Source

Why you can trust me?

Wissenschaftlicher Artikel
Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Vitamin C.
Go to source
Wissenschaftlicher Artikel
Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Zink.
Go to source
Wissenschaftlicher Artikel
Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314-328.
Go to source
Wissenschaftlicher Artikel
Skrajnowska D, Bobrowska-Korczak B. Role of Zinc in Immune System and Anti-Cancer Defense Mechanisms. Nutrients. 2019 Sep 22;11(10):2273.
Go to source
Wissenschaftlicher Artikel
DiBaise M, Tarleton SM. Hair, Nails, and Skin: Differentiating Cutaneous Manifestations of Micronutrient Deficiency. Nutr Clin Pract. 2019 Aug;34(4):490-503.
Go to source
Wissenschaftlicher Artikel
Ogawa Y, Kinoshita M, Shimada S, Kawamura T. Zinc and Skin Disorders. Nutrients. 2018 Feb 11;10(2):199.
Go to source
Wissenschaftlicher Artikel
Glutsch, Valeria, Hamm, Henning, Goebeler, Matthias, Zink und Haut: ein Update, In: JDDG. Journal of the German Society of Dermatology, Volume 17, Issue 6, P. 589-596.
Go to source
Wissenschaftlicher Artikel
Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
Go to source
Wissenschaftlicher Artikel
Maggini S, Wenzlaff S, Hornig D. Essential role of vitamin C and zinc in child immunity and health. J Int Med Res. 2010 Mar-Apr;38(2):386-414.
Go to source
Wissenschaftlicher Artikel
Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in Wound Healing Modulation. Nutrients. 2017 Dec 24;10(1):16.
Go to source
Wissenschaftlicher Artikel
Gleeson M. Immunological aspects of sport nutrition. Immunol Cell Biol. 2016 Feb;94(2):117-23.
Go to source
Wissenschaftliche Studie
In der Studie wird eine Erbkrankheit, die sich durch Hautausschlag und pustelartige Läsionen auftritt, mit Zink behandelt. Durch Zinkzufuhr konnte die Störung gemildert werden.
Go to source
Wissenschaftlicher Artikel
Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Vitamin C.
Go to source
Wissenschaftlicher Artikel
Deutsche Gesellschaft für Ernährung e.V., Ausgewählte Fragen und Antworten zu Zink.
Go to source
Wissenschaftliche Tabelle
Deutsche Gesellschaft für Ernährung e.V., Vitamin C. Empfohlene Zufuhr. Die Tabelle führt die empfohlene Dosierung von Vitamin C.
Go to source
Wissenschaftliche Tabelle
Deutsche Gesellschaft für Ernährung e.V., Zink. Empfohlene Zufuhr. Die Tabelle enthält die empfohlene tägliche Dosierung von Zink.
Go to source
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