The 5 Best Zinc Supplements - Plus, Is Zinc Good for Muscle Recovery?
Best Zinc Supplements
Zinc, an essential mineral, plays a crucial role in various bodily functions, including immune support, wound healing, and DNA synthesis.
Recent scientific research suggests that zinc might also play a significant role in muscle recovery, much like quality protein powders. In this article, we will explore the benefits of zinc for muscle recovery and provide a guide to the best zinc supplements on the market with options for zinc tablets, zinc liquid and zinc spray mist.
In this article, we strap on the supplement testing hat and offer a handful of the best zinc supplements to try for optimal health, recovery from training, good skin health and wound healing, hormone regulation and more.
Best Zinc Supplements – Our Top Picks
Best Overall: Momentous Zinc Picolinate
Best Runner-up: Ethical Nutrients Mega Zinc
Best Budget: NOW Foods Zinc
Best Liquid: Global Healing Zinc Liquid Drops
Best Spray: GIVOL Organic Zinc Mist Spray
The Role of Zinc in Muscle Recovery: A Scientific Perspective
Protein Synthesis: Zinc is indispensable for muscle recovery, as it is a key component of enzymes involved in protein synthesis, which is vital for repairing and building muscle tissue after exercise. A study published in the "American Journal of Clinical Nutrition" (Lowe et al., 2011) found that zinc supplementation improved protein synthesis rates in healthy adults.
Anti-Inflammatory Properties: Zinc possesses anti-inflammatory properties that can help reduce the inflammation associated with muscle soreness and injury. Research published in the journal "Inflammopharmacology" (Ibs and Rink, 2003) suggests that zinc's anti-inflammatory effects may aid in faster recovery and less pain following intense workouts.
Immune Support: Maintaining a robust immune system is crucial for optimal muscle recovery. Zinc is well-known for its immune-boosting properties, and a strong immune system can expedite your body's recovery after strenuous exercise. A study in "The American Journal of Clinical Nutrition" (Barnett et al., 2007) highlights the significance of zinc in immune function.
Antioxidant Defence: Zinc acts as an antioxidant, protecting cells from oxidative stress caused by exercise. This can help minimise muscle damage and support the healing process.
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Signs of Zinc Deficiency
A deficiency in zinc can hinder muscle recovery and overall physical performance. Common signs of zinc deficiency include:
Delayed wound healing
Muscle weakness
Fatigue
Decreased immunity
Loss of appetite
Reduced exercise performance
A meta-analysis published in "The American Journal of Clinical Nutrition" (King et al., 2011) emphasises the detrimental effects of zinc deficiency on muscle function.
Common Forms of Zinc in Supplements
Zinc Gluconate: This well-absorbed form of zinc is often recommended for general supplementation. It is gentle on the stomach, making it a good choice for those with digestive sensitivities. Research in the "Journal of Clinical Pharmacology" (Briggs et al., 1987) validates the efficiency of zinc gluconate absorption.
Zinc Picolinate: Highly bioavailable, zinc picolinate is easily absorbed by the body. A study published in "Nutrition and Metabolism" (Michaelsen et al., 2015) demonstrates the superior bioavailability of zinc picolinate.
Zinc Citrate: Another well-absorbed form of zinc, zinc citrate is considered a good choice for muscle recovery support. Research in "Journal of Trace Elements in Medicine and Biology" (Brune et al., 1992) supports the bioavailability of zinc citrate.
ZMA Supplements: ZMA supplements combine zinc, magnesium, and vitamin B6 to support muscle recovery and improve sleep quality. A study published in "Journal of the International Society of Sports Nutrition" (Wilborn et al., 2004) indicates the potential benefits of ZMA supplements for athletes.
Whole Food Sources: While supplements can be convenient, it's always a good idea to obtain essential nutrients from whole food sources. Foods rich in zinc include lean meats, poultry, seafood, nuts, seeds, and dairy products. A study in "The Journal of Nutrition" (Foster et al., 2018) highlights the significance of dietary zinc intake.
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Best Zinc Supplements
While I personally love getting my zinc from natural sources like oysters, which have the highest levels of zinc for food sources, this can get expensive.
Unlocking the power of zinc supplementation is pivotal for maintaining a robust immune system and overall health. In a market saturated with various forms of supplements, the search for the most effective zinc option—whether in capsules, liquid droppers, or sprays—can be overwhelming.
I have distilled the enormous amount of zinc supplement choices down to my selection of favourites from convenient capsules to liquid droppers and sprays providing alternative delivery methods.
Best Overall: Momentous Zinc Picolinate
Overall Rating: 5/5
Price: $28
Size: 60 capsules
The Momentous Zinc Picolinate is one of the most trusted zinc supplement sources, offering a highly bioavailable zinc with third party tested status and dosage levels linked to clinical trials.
The Momentous Zinc Picolinate is GMO free and gluten free and is backed by key players in the wellness industry like Dr. Andrew Huberman. The Momentous Zinc uses Picolinate type zinc due to its bioavailability.
Momentous have purposefully selected zinc picolinate as the preferred zinc in their zinc capsule supplement based on it’s well known absorption qualities for humans, meaning you need to take less capsules for required recommended daily intake.
Momentous Zinc Picolinate can be purchased as a one off buy for $28USD or on a monthly subscription for $23.80, keeping in mind to add an extra $30AUD to account for shipping costs if you are buying zinc supplements in Australia.
What I love about the Momentous brand is the way you can set up an account with recurring subscription options that allow you to add and remove supplements based on your usage and easily skip or pause subscriptions. I love stacking this Zinc with the Momentous Magnesium Threonate for a deep sleep.
Best Runner-up: Ethical Nutrients Mega Zinc
Overall Rating: 4.8/5
Price: $17
Size: 60 capsules
Ethical Nutrients Mega Zinc is a high dose zinc capsule that I have been taking on and off for the last couple of years. They are made in Australia, which I love, and also use a highly bioavailable zinc in the form of Zinc Diglycinate.
The Ethical Nutrients zinc offers a 40mg dose of zinc in each capsule, as wel as Vitamin B6 and Betacarotene, which can support immunity, mood and nervous system.
The Ethical Nutrients Zinc is roughly $23 for 60 tablets or $40 for 120 tablets and have a recommended dosage of one per day meaning they cost a little over 30c per day for your zinc intake sorted.
Best Budget: NOW Foods Zinc
Overall Rating: 4.2/5
Price: $35
Size: 120 caps
While the options mentioned above are still affordable, the NOW Foods Zinc Picolinate is one of the most affordable quality zinc sources I have seen. NOW Foods generally have a really well priced range of supplements which can be found on places like Amazon.
The Now Foods Zinc uses that high bioavailability zinc picolinate, which is generally a type of zinc I look for when choosing a good zinc supplement due to its well researched benefits.
The Now Foods Zinc on Amazon is $35.40 for 120 capsules, making it a super affordable option for zinc supplementation on a budget. What I also really respect about the NOW Foods brand as a whole is that they are one of the founding supporters of the non-profit, Vitamin Angels, which helps to support at-risk or disadvantaged children with adequate supplementation.
Best Liquid: Global Healing Zinc Liquid Drops
Overall Rating: 4.5/5
Price: $36.96
Size: 60ml 60 day supply
While I have traditionally used Zinc capsules to get zinc intake outside of food sources, another type I have tried recently is in the form of a zinc liquid dropper. The Global Healing liquid Zinc is the best liquid zinc, which is available on Amazon.
The challenge of mineral absorption is a key factor for taking supplements forms of minerals like zinc. It is thought that liquid forms of such supplements offer a better absorption rate before they are broken down by the body.
The Global Healing Zinc drops offer a quality form of liquid zinc which dissolves more rapidly than capsule form, providing higher potency and absorption rate.
The Global Healing Zinc liquid is derived from certified organic guava leaves, our zinc supplement offers a natural, plant-based alternative to synthetic or animal-based products. It costs about $36.95 for a 52ml dropper bottle which gives you about a 60 day supply.
A lot of people ask about the taste of liquid vs capsule forms of vitamins and minerals like this, but I found that the liquid zinc has little to no taste and can be easily added to a smoothie mix to hide it anyway.
Best Spray: GIVOL Organic Zinc Mist Spray
Overall Rating: 4/5
Price: $45
Size: 60ml 120 day supply
Another form of Zinc supplement I have started to see more of hit the market is in the spray form. The GIVOL Organic Zinc spray is the best zinc spray I have seen, with a 120 day supply in a small bottle for about $45AUD at the time of writing this.
The GIVOL Organic Zinc Spray is best taken by spraying straight into the mouth and also containing Vitamin C and Elderberry. There is no sugar or sweetener added to this Zinc spray, but it has a really subtle sweet flavour from the vegetable glycerin.
The GIVOL brand also have some other amazing spray formulas like Vitamin C Mist, Iron Biglycinate, D3 and K12, B12 Mist and Elderberry Mist. GIVOL sources and processes all of their ingredients within the US, with reputable US suppliers for supplements and Hawaiian fruit and berry extracts.
Dosage Recommendations
The recommended daily intake of zinc varies depending on factors such as age, sex, and activity level. In general, adult men need around 11 mg of zinc per day, while adult women require 8 mg. However, athletes and individuals with increased zinc needs may require higher doses to support optimal performance and recovery. A study published in "Sports Medicine" (Lukaski, 2014) outlines the variability in zinc requirements among athletes, highlighting that those engaged in intense training or competition may need significantly more, often ranging from 12 to 25 mg per day.
Zinc plays a crucial role in numerous bodily functions, including immune system support, protein synthesis, wound healing, and DNA synthesis. For athletes, adequate zinc levels are essential not only for physical performance but also for recovery and muscle repair. Additionally, factors like dietary restrictions, high sweat rates, and specific training regimens can further influence individual zinc needs. Therefore, it’s essential for athletes and active individuals to monitor their zinc intake and consider supplementation if necessary, especially if dietary sources are insufficient.
Zinc Supplement Precautions
While zinc is essential for muscle recovery, excessive intake can lead to adverse effects, including gastrointestinal distress, impaired immune function, and interference with the absorption of other minerals like copper and iron. It’s crucial to follow the recommended dosage guidelines to avoid these potential risks. For instance, chronic high doses of zinc can result in symptoms such as nausea, vomiting, and diarrhea, and can ultimately compromise your body's ability to fight off infections.
Consulting a healthcare professional is advisable if you have any concerns about your zinc levels or supplementation. A review article in "Nutrients" (Solomons, 2011) discusses the potential risks associated with excessive zinc intake, emphasizing the importance of balance. Monitoring your dietary sources of zinc, considering your overall nutrient intake, and making informed choices about supplementation can help ensure you reap the benefits of this vital mineral without experiencing negative effects. Always prioritize a well-rounded diet to support your recovery and health.
Zinc Supplement FAQ
1. Can I get enough zinc from my diet alone?
Yes, you can obtain sufficient zinc from your diet by consuming zinc-rich foods. A study in "The Journal of Nutrition" (Gibson et al., 2016) emphasizes the importance of dietary zinc intake for maintaining adequate zinc levels. Foods such as meat, shellfish, legumes, seeds, nuts, dairy products, and whole grains are excellent sources of zinc.
For instance, oysters are particularly high in zinc, providing more than the daily requirement in just a single serving. Incorporating a variety of these foods into your meals can help ensure you meet your zinc needs naturally.
Additionally, plant-based sources of zinc, like beans and lentils, often contain phytates, which can inhibit zinc absorption. To enhance absorption, consider soaking or sprouting these foods before consumption. A balanced diet that includes a mix of zinc-rich options can effectively support your overall health and recovery without the need for excessive supplementation.
2. What are the symptoms of zinc overdose?
Excessive zinc intake can lead to symptoms such as nausea, vomiting, diarrhea, and headaches. Chronic high doses may also result in more serious issues, including impaired immune function and disrupted cholesterol levels. Furthermore, excessive zinc can interfere with the absorption of other essential minerals, particularly copper and iron, potentially leading to deficiencies over time.
A review article in "Advances in Nutrition" (King et al., 2016) discusses the potential adverse effects of zinc overdose, highlighting the importance of maintaining a balanced intake. This underscores the need for individuals, especially those considering supplementation, to adhere to recommended dietary allowances and consult healthcare professionals for guidance. Monitoring zinc levels through diet and, if necessary, supplementation can help avoid the negative consequences associated with excessive intake while still reaping its benefits for muscle recovery and overall health.
3. Can I take zinc supplements if I'm pregnant or breastfeeding?
Pregnant and breastfeeding women have increased zinc requirements. It's advisable to consult with a healthcare professional before starting any supplementation during pregnancy or while breastfeeding to ensure you meet your specific needs. A study in "The Journal of Perinatal Medicine" (Donangelo et al., 2005) highlights the importance of zinc during pregnancy.
4. Is zinc good for skin health in addition to muscle recovery?
Yes, zinc is beneficial for skin health. It is involved in wound healing, and its anti-inflammatory and antioxidant properties can help promote clear and healthy skin. Research in "Nutrients" (Guo and Wang, 2017) discusses the role of zinc in skin health.
5. Can I take zinc with other supplements or medications?
Zinc can interact with certain medications and other minerals like calcium and iron, affecting their absorption. If you are taking medications or other supplements, consult with your healthcare provider to determine the best timing and dosages to avoid any interactions. A study in "The Journal of Clinical Pharmacology" (Davies et al., 2012) discusses potential drug interactions with zinc.
Conclusion
Scientific research supports the critical role of zinc in muscle recovery. The best overall zinc supplement we have come across is the Momentous Zinc Picolinate, which has the highly bioavailable and easily absorbed mineral form of Zinc, which is third-party tested and dose matched based on results from clinical trials.
Whether you're an athlete or someone looking to enhance exercise recovery, maintaining adequate zinc intake is essential for over 300 enzymatic reactions in the body.
When choosing a good zinc supplement, consider options like zinc gluconate, zinc picolinate, or zinc citrate, and consult a healthcare professional to determine the right dosage for your needs baby clothes. By optimising your zinc intake, you can support your muscle recovery efforts, promote overall well-being, and maintain a healthy body, all backed by scientific evidence.
