Best Zinc Supplements 2026
Zinc is involved in over 300 enzymatic reactions in your body (Prasad, 2013): immune function, protein synthesis, wound healing, and hormone production. Yet zinc deficiency is surprisingly common, especially among athletes who lose zinc through sweat (Kilic et al., 2006).
This guide will help you pick the right zinc form, dose, and product.
Who This Guide Is For
Trainees looking to support recovery and hormonal health, and anyone suspecting zinc deficiency. After reading, you will know exactly which form to buy and how much to take.
TL;DR: Our Recommendations
- Best absorption: Zinc picolinate (30mg elemental zinc)
- Best for sensitive stomachs: Zinc glycinate (gentlest form)
- Best value: Zinc citrate (affordable and effective)
- Testosterone support: ZMA complex (zinc + magnesium + B6)
- Dose: 15-30mg elemental zinc daily, on an empty stomach
Why Zinc Matters for Athletes
Zinc is far more than an "immune vitamin." Research shows that zinc deficiency can reduce testosterone levels by up to 50% (Prasad et al., 1996, Journal of the American College of Nutrition). Athletes lose 0.5-1mg of zinc per hour through sweat, creating a real deficiency risk during intense training periods.
Key functions of zinc:
- Testosterone production — zinc is required for luteinizing hormone (LH) synthesis
- Immune system — activates T-cells and natural killer cells
- Protein synthesis — essential for muscle repair and growth
- Insulin sensitivity — supports glucose metabolism
- Sleep and recovery — influences melatonin production
Zinc Forms Compared
Zinc Picolinate
Zinc bound to picolinic acid. Studies (Barrie et al., 1987) show picolinate absorbs up to 20% better than other forms. It is the gold standard among zinc supplements.
- Absorption: Excellent (~60-70%)
- Price: Medium-high
- Best for: Maximum absorption seekers
Zinc Glycinate (Bisglycinate)
Zinc chelated with glycine. Very gentle on the digestive tract, making it the best choice for people who experience nausea from regular zinc.
- Absorption: Good (~50-60%)
- Price: Medium-high
- Best for: Sensitive stomachs, evening use (glycine is calming)
Zinc Citrate
Zinc bound to citric acid. Well-studied and affordable. Absorption is slightly lower than picolinate but sufficient for most needs.
- Absorption: Good (~45-55%)
- Price: Budget-friendly
- Best for: Daily use, price-conscious buyers
Zinc Oxide
The cheapest and most common form, but worst absorption (~30%). Often found in cheap multivitamins. Best avoided.
Zinc Monomethionine (OptiZinc)
Zinc bound to L-methionine. Good absorption and antioxidant properties.
- Absorption: Good (~55%)
- Price: High
- Best for: Premium users
| Form | Absorption | Price | Gut-Friendly | Best Use |
|---|---|---|---|---|
| Picolinate | Excellent | Mid | Medium | Maximum absorption |
| Glycinate | Good | Mid | Excellent | Sensitive stomachs, sleep |
| Citrate | Good | Low | Good | Daily, budget |
| Oxide | Poor | Low | Poor | Avoid |
| Monomethionine | Good | High | Good | Premium |
Optimal Dosing
Adult men: 15-30mg elemental zinc daily
Adult women: 8-15mg elemental zinc daily
Athletes (intense training): 25-30mg daily
Important Rules:
1. Take on an empty stomach — 1 hour before eating or 2 hours after
2. Do not exceed 40mg daily — long-term overdosing depletes copper
3. Do not take with iron — they compete for the same transport channels
4. Add copper — if taking >25mg zinc, add 1-2mg copper (15:1 ratio)
5. Best time: morning on an empty stomach or evening before bed
Our Top Products
1. NOW Foods Zinc Picolinate 50mg — Best Absorption
Formula: 50mg zinc picolinate (~15mg elemental zinc)
Price: ~€10-12 (120 capsules)
Pros: Clean formula, third-party tested, excellent absorption
Cons: May cause nausea on empty stomach for some
Best for: Those wanting maximum absorption per serving
2. Thorne Zinc Picolinate 30mg — Premium Choice
Formula: 30mg zinc picolinate
Price: ~€15-18 (60 capsules)
Pros: NSF certified, cleanest formula, suitable for athletes
Cons: Higher cost per serving
Best for: Competitive athletes and quality-conscious buyers
3. NOW Foods Zinc Glycinate — Best for Sensitive Stomachs
Formula: 30mg zinc glycinate
Price: ~€10-14 (120 capsules)
Pros: Very gentle on stomach, good absorption, suitable for evening use
Cons: Slightly less studied than picolinate
Best for: People who experience digestive issues with zinc
4. ZMA Complex — Best for Testosterone Support
Formula: Zinc + magnesium + vitamin B6
Price: ~€15-20 (90 capsules)
Pros: Synergistic combination, supports sleep and recovery
Cons: Large capsules, multiple pills per serving
Best for: Men looking to support testosterone levels and sleep
5. BioTechUSA Zinc+Chelate — Budget Choice
Formula: 25mg chelated zinc
Price: ~€6-8 (60 tablets)
Pros: Affordable, available in Estonia, simple dosing
Cons: Not the best absorption
Best for: Budget-conscious buyers, beginners
Common Mistakes and How to Fix Them
1. Taking zinc with coffee or tea — tannins block absorption. Wait at least 1 hour
2. Too high a dose — over 40mg daily depletes copper, causes nausea
3. Wrong timing — taking zinc with a large meal (especially grains, dairy) reduces absorption due to phytates
4. Oxide form — cheapest does not mean best. Oxide absorption is under 30%
5. Long-term high dose without copper — creates copper deficiency within 2-3 months
Zinc and Testosterone — What Does the Science Say?
The link between zinc and testosterone is one of the best-documented zinc benefits. Prasad et al. (1996) showed that restricting zinc in healthy men significantly lowered testosterone within just 20 weeks.
However: zinc only raises testosterone if you are deficient. If your zinc levels are already normal, extra zinc will not raise testosterone further. But deficiency is common among athletes who train hard and sweat heavily.
Best Combination for Athletes
Zinc works best alongside:
- Magnesium — the classic ZMA combination
- Vitamin D — both affect testosterone and immune function
- B vitamins — B6 supports zinc absorption
Avoid combining with:
- Iron — competes for the same channels
- Calcium — large doses reduce zinc absorption
- Fiber — phytates bind zinc
Where to Buy in Estonia
MaxFit.ee offers a wide selection of zinc supplements in various forms. Shipping is fast across Estonia and free from €75.
Do I Need a Zinc Supplement?
A zinc supplement is especially useful if you:
- Train intensely (4+ times per week)
- Eat little red meat and seafood
- Sweat heavily
- Want to support immunity during cold season
- Follow a plant-based diet (plant zinc absorbs poorly)
How Long Does Zinc Take to Work?
Immune support: 1-2 weeks of consistent use. Testosterone support (if deficient): 4-8 weeks. Sleep support: a few days to one week.
Can I Take Too Much Zinc?
Yes. Over 40mg elemental zinc daily for extended periods can cause copper deficiency, nausea, and immune suppression. Keep your dose in the 15-30mg range and add a copper supplement if taking >25mg.
Which Zinc Is Best for Athletes?
Zinc picolinate at 25-30mg daily, on an empty stomach in the evening before bed. If you want a combined effect, try a ZMA complex which also includes magnesium and vitamin B6.
References
1. Prasad, A.S. (2013). Discovery of human zinc deficiency: its impact on human health and disease. Advances in Nutrition, 4(2), 176–190.
2. Kilic, M., Baltaci, A.K. & Gunay, M. (2006). Effect of zinc supplementation on hematological parameters in athletes. Biological Trace Element Research, 109(3), 215–224.
3. Saper, R.B. & Rash, R. (2009). Zinc: an essential micronutrient. American Family Physician, 79(9), 768–772.
4. Maret, W. & Sandstead, H.H. (2006). Zinc requirements and the risks and benefits of zinc supplementation. Journal of Trace Elements in Medicine and Biology, 20(1), 3–18.
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Browse our zinc supplement selection at MaxFit.ee
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