15% off €25

Code:SPEND
OffersSave up to 1/2 priceBuy One Get One 1/2 Price3 for 2 Mix & MatchOnline OnlyOutlet2 for €23 Mix & MatchIntroductory OfferBuy 1 Get 1 Free2 for €6 Mix & MatchVitamins & SupplementsVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicBioglanNatures AidBetterYouNovominsWild NutritionNeubria3 for 2 Mix & MatchBuy One Get One 1/2 PriceSave up to 1/2 priceOnline OnlyOutletBuy 1 Get 1 FreeIntroductory OfferDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink Shop AllEasterVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesChocolate CoatedTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeasMatcha & Green TeaSleep & Relaxation TeaSlimming TeaWomen's Health TeasDrinks & JuicesShop all Drinks & JuicesMultipack DrinksProtein ShakesJuices & Health ShotsNatural Energy DrinksKombuchaSoft DrinksWaterAlcohol Free DrinksKefirSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsHealthier SnackingShop all Healthier SnackingProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadePukkaNakdHeath & HeatherNOMOPerfectTedTwiningsManuka DoctorSave up to 1/2 priceBuy One Get One 1/2 Price3 for 2 Mix & MatchOnline Only2 for €6 Mix & MatchBuy 1 Get 1 FreeOutlet3 for €18 Mix & MatchGluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeNut FreeSesame Seed FreeCelery FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoPrecision EngineeredOptimum NutritionApplied NutritionMyproteinGrenadeUSNPhDTriActiveSiSPulsinSave up to 1/2 priceBuy One Get One 1/2 PriceIntroductory OfferOnline Only3 for 2 Mix & Match2 for €35 Mix & Match2 for €45 Mix & MatchOutletDairy FreeGluten FreeSugar FreeSoya FreePalm Oil FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+ATrilogyChilds FarmSea MagikSave up to 1/2 priceBuy One Get One 1/2 Price2 for €23 Mix & MatchOnline OnlyOutletBuy 1 Get 1 FreeIntroductory Offer3 for 2 Mix & MatchAlcohol FreeFluoride freePalm Oil FreeParfum FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inWeight ManagementSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportHolland & BarrettOptimum NutritionGrenadeNaturyaHeath & HeatherHuelPhDPulsinApplied NutritionUSNSave up to 1/2 price3 for 2 Mix & MatchBuy One Get One 1/2 PriceOnline Only2 for €6 Mix & MatchOutlet2 for €35 Mix & Match3 for €18 Mix & MatchGluten FreeDairy FreeSugar FreeWheat FreeEgg FreeMilk FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeNew inHealth & WellnessShop all Health & WellnessJoints, Bones, & MusclesEnergyGut HealthSleep & RelaxationHolland & BarrettDr OrganicFaith in NatureVitabioticsNaturtintOptimum NutritionWeledaPrecision EngineeredApplied NutritionQ+ASave up to 1/2 priceBuy One Get One 1/2 Price3 for 2 Mix & MatchOnline OnlyOutlet2 for €23 Mix & MatchBuy 1 Get 1 FreeIntroductory OfferGluten FreeDairy FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inNew InBest SellersTrendingShop for your WellnessGut HealthImmunityEnergyWomen's HealthMenopauseSkincareJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesEnergyWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
Skip to content

Explore related topics

7 of the best zinc supplements (according to us)

medico-author

Written byMedico Digital

caroline-hill

Reviewed byCaroline Hill

podium-image-displaying-zinc-supplements-top-picks-by-H&B
Zinc is quite the busy mineral, responsible for supporting lots of things your body does day-to-day. But which to buy? We share some of our favourite zinc supplements and why we love them

Our top picks

Vegan

Holland & Barrett Zinc 15mg 60 Tablets
4.67

Holland & Barrett

Holland & Barrett Zinc 15mg 60 Tablets

3 for 2 Mix & Match

3.46

5.19

Vegan

Holland & Barrett Vitamin C & Zinc 60 Tablets
4.27

Holland & Barrett

Holland & Barrett Vitamin C & Zinc 60 Tablets

3 for 2 Mix & Match

5.19

9.99

Vegan

Holland & Barrett Elderberry Immunity Liquid with Vitamin C & Zinc
5

Holland & Barrett

Holland & Barrett Elderberry Immunity Liquid with Vitamin C & Zinc

3 for 2 Mix & Match

15.59

Explore related topics

Zinc is an essential mineral that our bodies need to function properly and keep us in good health.1,2 In fact, it’s the second most abundant mineral in the body – iron just pips it at the post.

As a result, zinc is important for all sorts of processes in the body including contributing to:1,4,5 
  • the normal function of the immune system 
  • the maintenance of normal vision 
  • the maintenance of normal skin, hair, nails and bones 
  • the normal metabolism of macronutrients (carbohydrates, fats and protein) 
  • normal cognitive function 
  • the protection of cells from oxidative stress
  • normal protein synthesis 
  • normal fertility and reproduction 
  • the maintenance of normal testosterone levels in the blood 
Keep reading to find out more about the importance of getting enough zinc, the benefits of taking zinc supplements and how much your body needs to thrive.

Potential benefits of zinc supplements

Making sure you have enough zinc can help to support your overall health.3,5 However, zinc isn’t stored in the body.3 This means we need to make sure we’re getting enough of it every day, either through our diet or dietary supplements.3

There are several potential health benefits of getting enough zinc, including:3,5-7
  • immune support – zinc is highly involved in the normal function of the immune system
  • antioxidant properties – zinc contributes to the protection of cells from oxidative 
  • stress, which can lead to cell and tissue damage 
  • supports normal cognitive function

Should I take zinc supplements?

Most people can get enough zinc from eating a healthy, balanced diet.4 As a result, zinc deficiency is relatively uncommon, though it’s more frequent in certain groups of people, including:2,6
  • those with gastrointestinal disorders – people with inflammatory bowel disease, coeliac disease or those who’ve had bariatric surgery are more likely to have a zinc deficiency
  • vegetarians and vegans – although vegetarian and vegan foods contain zinc, the bioavailability of zinc from these foods is low 
  • pregnant women – growing foetuses need zinc to develop, meaning that pregnant women need an increased amount of zinc to accommodate the baby’s needs 
  • exclusively breastfed older infants – if a baby is being exclusively breastfed past the ninth month, it’s recommended they also consume age-appropriate foods or formula containing zinc 
Consequently, these groups of people are more likely to be recommended a zinc supplement.2,6

Always check with your healthcare professional. Supplements are not intended to cure, treat or prevent any health conditions.

How much zinc to supplement?

Overall, people of different ages need slightly different amounts of zinc every day. Below are the recommended dietary allowances for zinc for adults:4
  • for men aged 19-64 years: 9.5 mg a day 
  • for women aged 19-64 years: 7 mg a day 
Overall, however, you shouldn’t take more than 25mg of zinc supplements a day.4 Additionally, you shouldn’t take iron supplements providing above 25mg alongside zinc, as this can reduce zinc absorption.2

Best zinc supplements

Now you know what zinc is and why it’s important to make sure you’re getting enough. Discover seven of our most highly recommended zinc supplements below.
Holland & Barrett Zinc 15mg 60 Tablets

Vegan

Holland & Barrett

5.19

3.46

€0.06/1 Tablet

For a high-strength supplement...

You just need to take one of these high-strength tablets a day to keep your zinc levels topped up, as one tablet contributes to the normal function of the immune system.3,6,7 Containing zinc and nothing else, these tablets are ideal if you’re just looking to ensure you’re getting enough of this essential mineral with just one tablet per day.

You can also get the same high-strength zinc tablets in a 120-tablet size.
 
Holland & Barrett Magnesium & Zinc 90 Tablets

Vegan

Holland & Barrett

11.69

€0.13/1 Tablet

For a magnesium, zinc combo...

This magnesium and zinc combo includes two of the most important essential minerals in one easy-to-take supplement you take twice a day. It's high-quality magnesium and zinc in one handy tablet that supports the normal function of bones, muscles and more. Did you know that magnesium and zinc both work to help your body turn the food you eat into energy?4,5,8

Plus, it's suitable for vegetarians and vegans.
 
Solgar Zinc Picolinate 22mg 100 Tablets

Vegan

Solgar

15.50

10.38

€0.10/1 Tablet

For a vegan-friendly supplement...

These zinc picolinate tablets from Solgar provide a highly absorbable form of zinc which has been combined with picolinic acid for better bioavailability (meaning the body absorbs it easily). 

So, if you want a vegan-friendly form of zinc that your body can easily absorb in one single tablet, this may be the supplement for you as it supports normal function of the immune system.3,6,7
 
Holland & Barrett Vitamin C & Zinc 60 Tablets

Vegan

Holland & Barrett

9.99

5.19

€0.09/1 Tablet

For a vitamin C and zinc combo...

Support your immune system with both vitamin C and zinc in one tablet.This tablet is suitable for vegetarians and vegans packed with 1000mg of vitamin C and 20mg of zinc. Similar to zinc, vitamin C plays a role in protecting cells from oxidative stress.4,9 Just take one of these tablets a day to give your body the boost it needs.9
 
Holland & Barrett Zinc & Copper 15mg 120 Tablets

Vegan

Holland & Barrett

16.89

€0.14/1 Tablet

For immune system support...

While taking a zinc supplement has numerous benefits, it can deplete your copper levels.

So, it’s a good idea to take zinc with copper to make sure you’re topping up.1 It’s recommended that you don’t exceed 8–15mg of zinc for every 1mg of copper taken in supplement form.10 

Combining both zinc and copper in one tablet, these handy supplements can help you get all the benefits of zinc without depleting your copper stores and supports the normal function of your immune system.3,6,11
 
Solgar Calcium Magnesium plus Zinc 250 Tablets

Vegan

Solgar

31.00

€0.12/1 Tablet

For a trio supplement...

Name a better trio of essential minerals for your health. These handy caplets provide you with the zinc, magnesium and calcium you need to look after your body. They conveniently combines these three essential minerals in one tablet which contributes to the maintenance of healthy bones, muscle function and more.4,11

Among other benefits, this combination of minerals can help you maintain normal bone and muscle health, and keep your nervous system functioning properly.4,11
 
Holland & Barrett Elderberry Immunity Liquid with Vitamin C & Zinc

Vegan

Holland & Barrett

15.59

€10.39/100 ml

For a liquid form supplement...

This easy-to-take elderberry immunity liquid is packed full of vitamin C and zinc, plus 6000mg of black elderberry, which may help reduce upper respiratory symptoms in viral infections such as the common cold and flu.12

So, 5mL of this handy liquid might help to support your immune system. Plus, it's suitable for vegetarians and vegans and each 5mL extract equates to 6,000mg of elderberry.
 

The final say 

Zinc plays an important role in supporting your health.1,2 However, it can’t be stored in your body, meaning you need to make sure you’re getting enough of this essential mineral through your diet or supplementation.

If you’re looking to add a zinc supplement to your daily routine, you can explore our full range of zinc supplements.

However, if you’re in any way concerned about your health, you should always speak to a health professional for personalised advice.

Disclaimer

This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.

While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health related decisions.
 

Sources

  1. NHS. Whittington Health NHS Trust. Zinc [Internet]. [cited 2024 Jun 27]. Available from: https://www.whittington.nhs.uk/document.ashx?id=1950 
  2. National Institutes of Health. Zinc [Internet]. [cited 2024 Jun 27]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ 
  3. Chasapis CT, et al. Recent aspects of the effects of zinc on human health. Arch Toxicol. 2020;94(5):1443–60. https://doi.org/10.1007/s00204-020-02702-9 
  4. NHS. Vitamins and minerals – Others [Internet]. [cited 2024 Jun 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 
  5. European Commission. Food and Feed Information Portal Database: Health Claims [Internet]. [cited 2025 Feb 6]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register 
  6. Read SA, et al. The role of zinc in antiviral immunity. Adv Nutr. 2019;10(4):696–710. https://doi.org/10.1093/advances/nmz013 
  7. Krall RF, et al. The function and regulation of zinc in the brain. Neuroscience. 2021;457:235–58. https://doi.org/10.1016/j.neuroscience.2021.01.010 
  8. Maier JA, et al. Magnesium and inflammation: Advances and perspectives. Semin Cell Dev Biol. 2021;115:37–44. https://doi.org/10.1016/j.semcdb.2020.11.002 
  9. NHS. Vitamins and minerals – Vitamin C [Internet]. [cited 2024 Jun 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/ 
  10. Osredkar, Josko. (2011). Copper and Zinc, Biological Role and Significance of Copper/Zinc Imbalance. Journal of Clinical Toxicology. s3. 10.4172/2161-0495.S3-001. 
  11. NHS. Vitamins and minerals – Calcium [Internet]. [cited 2024 Jun 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/ 
  12. Hawkins J, et al. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019;42:361–5. https://doi.org/10.1016/j.ctim.2018.12.004
 

Related Articles

Sign up for exclusive offers
Plus, get expert advice to support your health & wellness straight to your inbox when you sign up to Holland & Barrett emails.