Zinc

Zinc citrate and zinc picolinate are both well absorbed and gentle, and are the forms most practitioners reach for first. Zinc ascorbate pairs zinc with vitamin C in one capsule for people who take both. Our Liquid Zinc and ionic zinc allow small, adjustable amounts, which suits children, anyone who wants to build up slowly, or people who find capsules cause nausea. The differences between the good forms are modest; consistency matters more than the label.

The UK reference intake is 10mg a day. The safe upper level for long-term use is 25mg a day from all sources, so check whether your multivitamin already contains zinc before adding a separate product. Higher amounts are sometimes used for short periods under practitioner guidance, but taken for months they can reduce copper absorption and lower immune function rather than support it.

Yes, for most people. Zinc on an empty stomach commonly causes nausea. Taking it with a meal avoids that, although it slightly reduces absorption. Keep it away from high-fibre or high-phytate foods such as wholegrain cereals and pulses, and at least two hours away from iron and calcium supplements, which compete with it. If a capsule still causes discomfort, switch to a liquid and take it diluted in juice.

Plant-based eaters, because phytates in grains and pulses reduce zinc absorption and the richest sources are meat and shellfish. Older adults, whose absorption declines with age. People with digestive conditions that affect absorption, and anyone who sweats heavily through training. Pregnant and breastfeeding women have higher needs. White spots on the nails are often mentioned as a sign of low zinc, but they are not reliable; a blood test through your GP is.

Zinc and copper compete for absorption, so a long-term zinc intake above the reference level can gradually lower copper status. At normal supplement amounts this is rarely an issue, but if you take 25mg or more daily for an extended period, a practitioner will usually suggest a small amount of copper alongside it. Our Zinc Formula is designed with that balance in mind.