The Best Zinc Capsules: Shopping Guide and Recommendations (05/22)

Jarrow Formulas Zinc Balance Capsules, 15 mg, 100-Count

AffiliateLink

12.99 GBP

Nature's Way Zinc Chelate 30 Mg Potency Enhanced Absorption 100 Capsules, 100 Count

AffiliateLink

7.48 GBP

Solgar Zinc Citrate 30mg - Healthy Skin, Hair & Nails - Antioxidant - Healthy Brain Function - Vegan - 100 Vegetable Capsules

AffiliateLink

7.69 GBP

Zinc Complex 15mg 90 Capsules, Without Magnesium Stearate, Zinc contributes to The Normal Function of The Immune System & to The Maintenance of Normal Skin, Hair & Nails, Made in Wales

AffiliateLink

8.90 GBP

G&G Vitamins Zinc (Picolinate) 22mg - 120 Vegan Capsules - 22mg Elemental Zinc - Chelated Zinc

AffiliateLink

10.00 GBP

Zinc Citrate | 50mg x 80 Capsules (Zinc from Zinc Citrate 15mg) | 80 Day's Supply | Immune System Support Supplement | High Strength Zinc Capsules by Cvetita Herbal

AffiliateLink

9.90 GBP

Buying and evaluation criteria for zinc capsules

Before you decide on a specific product, zinc capsules, you should keep these criteria in mind:

Dosage
Bioavailability
Additives
Interactions
Pack size

Don't be afraid to set high standards. After all, it's about your health. Inform yourself comprehensively about a product before you buy it.

Quality is the most important factor in such products, so that you do not harm your body.

Dosage

Depending on the product, the dosage can vary considerably. Find out in advance how much zinc you should take daily. To avoid over- or under-dosing, it is important that you pay attention to the correct dosage of the individual zinc capsules. If they are low-dosed, you will obviously need to take a larger number.

Before you take high-dose zinc capsules, you should be examined by a doctor.

On the other hand, high-dose zinc capsules cost more, but you need a smaller amount. It is best to calculate the price of one gram of zinc for different products.

Bioavailability

This term describes how quickly a certain amount of an active ingredient enters the bloodstream(1). Logically, it would be a waste of money to buy zinc capsules with a low bioavailability. Because even a high dose of zinc will have no effect if almost none of it gets into your bloodstream.

But how do you know the bioavailability of zinc capsules? A French study has shown that zinc bisglycinate has the highest bioavailability(2). But zinc citrate and zinc gluconate have also been shown to have moderate to high bioavailability(3).

Additives

Additives such as the amino acid histidine are often added to increase the bioavailability of zinc capsules. However, zinc capsules also contain fillers. High-dose zinc capsules contain a smaller amount of fillers.

Caution is advised for allergy sufferers and vegans, as some products may contain gluten or lactose.

The capsule shells in particular may consist of gelatine. However, valuable additives are often added, such as vitamin C, L-histidine, vitamin B and vitamin A.

Interactions

You should be aware of the interactions of zinc with other supplements and medications. For example, the amino acids histidine and methionine support zinc absorption, while iron and cadmium inhibit this process. (4) .

A high zinc dose can also cause a copper deficiency. This then leads to anaemia and neutropenia, among other things. (5) .

Certain antibiotics (e.g. tetracyclines) should only be taken a few hours before or after zinc so that their effects do not weaken each other(6, 7).

And for the drug penicillamine to have its full effect, at least 2 hours must have passed between taking it and zinc(6).

Pack size

The sizes of zinc capsules can vary considerably. As a rule, the price per zinc capsule is lower for packs of 180 capsules. However, you are wasting your money if you have leftover capsules.

Especially if you have just started taking zinc capsules, we advise you to buy a smaller pack. Even though zinc capsules have a shelf life of up to 2 years, no one wants to leave a half-full pack lying around.

Guide: Frequently asked questions about zinc capsules answered in detail

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

What are zinc capsules and how do they work?

Zinc is one of the most abundant trace elements in the human body(). As a result, it is involved in a significant number of processes in the human body, including protein synthesis, cell division and DNA synthesis(). Common symptoms of zinc deficiency are:

decreased immunity
Hair loss
Diarrhoea
dry skin
Fatigue
delayed wound healing
poor appetite
Fertility problems
Mood disorders(8)

In zinc capsules, the mineral is contained in a small capsule made of cellulose or gelatine. Additives such as vitamins, magnesium or gluten are often added. These capsules are swallowed with water. One advantage of zinc capsules is that they have a shelf life of up to 2 years.

Effect on colds

It is common advice to supplement zinc when you have a cold. Some people also use zinc capsules as a preventive measure during the winter.

But what results has science come to? Studies have already been conducted on this topic. However, most of them claim that not enough research has been done to support the use of zinc as a cold remedy.

Although some study results suggest the effectiveness of zinc in treating symptoms, the evidence is insufficient(10).

zink-kapseln-test — As yet, it is not certain how effective zinc is in treating or preventing the common cold. (Image source: myriams-fotos/ pixabay.com)

In any case, it is not recommended to use zinc nasal spray. This is because in some cases this led to anosmia, the loss of the sense of smell(11). Other studies suggest that cold symptoms can be successfully treated if zinc is started within the first 24 hours(10).

Effect on wound healing

Medical experts have long agreed that zinc deficiency slows down the healing of wounds. However, there is much disagreement about whether zinc supplements (such as zinc capsules) speed up the healing process. In only a small portion of the studies were conducted on humans.

Nevertheless, the results of the animal and human studies so far suggest that taking additional zinc has positive effects. However, it is essential that more research be done on this topic. Especially because zinc and zinc products like zinc capsules are relatively inexpensive and can offer good benefits to patients(12).

Effects on depression

Among other things, it is believed that zinc can help with depression. Various studies have shown that depression is associated with low zinc levels in the blood. But more studies need to be done to be fully sure(13). It should be added, however, that this is a controversial issue.

When and for whom is it useful to take zinc capsules?

In any case, zinc capsules are useful for people who are at risk of becoming zinc deficient. These include:

People who have Crohn's disease or similar conditions
People with sickle cell anaemia
Vegans and vegetarians
Pregnant and breastfeeding women
Older babies who do not receive supplementary food
malnourished people
Alcoholics
People with chronic kidney disease
People with genetic mutations(14)

If you suspect you have a zinc deficiency, take a (low-dose) zinc capsule as a trial. If the symptoms are relieved, this proves that you have a zinc deficiency. Nevertheless, to be on the safe side, talk to a doctor before treating yourself with zinc capsules.

Regarding the time of intake, you should take the zinc capsules on an empty stomach. You can take the zinc capsules either half an hour before or a few hours after a meal. This will help prevent the zinc from mixing with other substances and not being absorbed into the blood. Most manufacturers recommend a daily dose of 1 zinc capsule.

What types of zinc capsules are there?

Besides the different ways of administering zinc, there are also different types of zinc capsules. In the following table we have explained the most important types of zinc capsules and their respective advantages and disadvantages.

type	advantage	disadvantage
high-dose zinc capsules	no fillers, take fewer capsules	higher price, risk of overdose
low-dose zinc capsules	useful additives, inexpensive	fillers

A clear advantage of high-dose zinc capsules is that you have to swallow a smaller number of capsules. They also contain fewer fillers. On the other hand, there is a higher risk of overdose and the zinc capsules are more expensive.

Low-dose zinc capsules can score with a lower price. In addition, they may contain valuable vitamins and minerals. Unfortunately, such zinc capsules often contain useless fillers such as pumpkin seed powder or gluten.

How much do zinc capsules cost?

In general, the unit price of individual zinc capsules is lower if the package contents are larger. For a better understanding, we have compiled a table with the approximate price ranges.

Quantity	Cost
60 - 100 pieces	5 - 10 €
100 - 200 pieces	9 - 18 €

However, before buying, think about how many zinc capsules you are likely to take. Because unused supplements are always a waste of money.

Can zinc capsules be harmful?

High doses of zinc often lead to anaemia by first causing a copper deficiency and consequently less iron is absorbed into the bloodstream().

Although rare, zinc capsules can cause an overdose of zinc. Common symptoms include nausea, vomiting and diarrhoea(16).

How should zinc capsules be dosed?

The advantage of zinc capsules is that the amounts are already dosed. Most zinc capsules are either 20 mg or 25 mg. Most manufacturers recommend taking 1 zinc capsule per day. The timing is relatively unimportant, as long as it is on an empty stomach.

If you want to take more than 1 zinc capsule, you should discuss it with a doctor beforehand to avoid an overdose. To enjoy the full benefits, you should never split the zinc capsules.

What are the alternatives to zinc capsules?

As you already know, there are other types of zinc supplements besides zinc capsules. We will first summarise their advantages and disadvantages in a table and explain them in more detail below.

Type	Advantage	Disadvantage
Zinc tablets	Discrete intake	Swallowing, dose
Zinc drops	more convenient, individual dosing	overdose, taste
Zinc powder	dosable, more convenient to swallow	overdose, preparation

Zinc tablets have the advantage that you can take them discreetly or have to measure out a quantity beforehand. A significant disadvantage, however, is that the dose cannot be adjusted. Swallowing is also a problem for many people. Fortunately, there are also lozenges.

The individual dosage speaks for zinc drops. They are also easier to transport and much more pleasant to take. Otherwise, an overdose can occur more quickly with zinc drops, so you have to be very attentive. But the taste is also unpopular with many people.

Like the drops, the zinc powder is easier to dose and also more pleasant to swallow. If the zinc powder is dissolved in water, it can also enter the bloodstream more quickly. However, the disadvantage of zinc powder is that you have to dissolve it in water beforehand. It is also easier to spill and thus inhale. Another danger is that the zinc powder becomes moist and clumps together.