Zinc

31 zinc products in tablets, capsules, liquids and lozenges, including picolinate, citrate, gluconate and bisglycinate forms. Brands include Biocare, Lamberts, Quest, Viridian, Solgar and Natures Aid.

What does zinc do?

Zinc has one of the longest lists of approved claims of any mineral. It contributes to the normal function of the immune system, to normal cognitive function, to normal fertility and reproduction, to the maintenance of normal testosterone levels in the blood, to normal vision, to normal DNA synthesis, and to the protection of cells from oxidative stress. It also contributes to the maintenance of normal skin, hair, nails and bones.

Which form?

Picolinate, citrate, gluconate and bisglycinate are all well-used. As with magnesium, the mineral is the same and the compound differs; what varies is the elemental zinc per tablet and how well people tolerate it. Zinc on an empty stomach causes nausea in some people, so taking it with food is often easier.

How much, and why not more

The Nutrient Reference Value is 10mg. Zinc is one to keep an eye on, because sustained high intakes interfere with copper absorption - which is why several formulas here include a small amount of copper alongside it. Check the percentage NRV before combining a zinc supplement with a multivitamin that already contains some.

Lozenges

Zinc lozenges are formulated to dissolve in the mouth rather than be swallowed whole. They are seasonal sellers and the approved claims are the same as for any zinc product. Follow the directions on the pack and do not exceed the stated dose.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.