The best zinc tablets? Here are our top 3

To find the best zinc tablets, look for the following features:

• Contains organically bound zinc – such as zinc bisglycinate and zinc methionine
• Copper has been added – to prevent your copper reserves from running out (which can happen when you take large amounts of zinc for a long period of time)
• Contains a safe and effective dosage – maximum 25 mg per dose to prevent copper deficiency
• Is free from unnecessary additives – recognizable by, for example, the Clean Label
• Is easy to swallow – capsules are easier to swallow

The best choice is zinc biglycinate , an organically bound form of zinc. It is better absorbed by the body than inorganic forms, such as zinc oxide, and is therefore more effective.(1)

These are all forms of zinc:

The ideal amount of zinc in a supplement is between 9 and 25 mg per day .

For adults, the daily requirement for zinc is:

• Women: 7 mg
• Men: 9 mg

According to the European Food Safety Authority (EFSA), 25 mg per day is the maximum safe amount for long-term use.

Why you shouldn't simply exceed your dosage
Zinc supplements are more easily absorbed by your body than zinc from food.(4)

This means you can easily get too much zinc.

Choose zinc tablets without unnecessary additives, such as artificial flavors and fillers. This is less taxing on your body.

The Clean label on the packaging is a good sign. You can then assume that this product doesn't contain any artificial ingredients.

Instead, natural alternatives are chosen, such as:

• Natural anti-caking agents , such as rice fibre extract and MCT powder from coconut.
• Natural capsule , using HPM cellulose, a plant-based material. It is soluble, stable, and free of animal ingredients, making it a good alternative to gelatin capsules.

Zinc is a versatile mineral that is essential for your body.

It contributes to:

• The health of skin, hair, nails, bones and vision
• The construction and renewal of tissue
• A healthy immune system
• Normal testosterone levels and sperm production
• The metabolism of macronutrients and vitamin A
• Memory, concentration and stress resistance
• The protection of cells against oxidative damage (6)

In short, zinc is crucial for growth, repair and a healthy functioning body.

When your body doesn't have enough zinc, it's less able to control certain cell functions.

You can recognize a zinc deficiency by these symptoms.

Short term

• Skin problems
• Mucous membrane inflammation
• Weakened immune system
• Trouble seeing in the dark

Long term

• Skeletal abnormalities
• Altered sense of smell and taste
• Growth retardation
• Delayed sexual development

The use of organic zinc tablets, such as zinc bisglycinate and zinc methionine, usually carries little risk of side effects.

Inorganic zinc supplements, on the other hand, can cause gastrointestinal complaints such as nausea and diarrhea.

Disturbed copper absorption at high doses

Too high an intake of zinc (more than 50 mg per day, over a longer period) can disrupt the absorption of copper (see earlier in this article).

In the long term, this can lead to a copper deficiency, which can cause symptoms such as anemia, weakened bones and neurological problems.

That is why it is important to take a zinc supplement to which copper has been added, such as the Natuurlijk Presteren formula.