Here’s How Much Zinc You Need To Take Daily, According To Experts
There are several different forms of zinc to be aware of. This essential mineral (aka element) is delivered in a variety of complexes such as zinc sulfate, zinc bisglycinate, zinc oxide, zinc gluconate, zinc acetate, zinc picolinate, zinc citrate, zinc monomethionine, and more.
Zinc sulfate is perhaps one of the most common, however, this form may lead to an upset stomach when taken without food, so keep this in mind when choosing the less expensive option.
There’s also the issue of absorption, to get the most out of your zinc intake. In supplement form, zinc bisglycinate offers the most benefit, as clinical research has demonstrated its ability to be significantly more bioavailable (and gentle) than its counterparts.*
As for food, zinc is often found in meat and other animal products, but that doesn’t mean plant-based eaters are left out. “There are a lot of sources of zinc in plant-based diets,” says Seattle-based registered dietitian nutritionist, Ginger Hultin M.S., RDN, owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook, including “soy foods, beans, whole grains, nuts, seeds, and dairy products (if they’re included).” Here a few go-to sources to consider (for more detail, check out our roundup of zinc-rich foods):