Zinc Supplements: Which Form to Take, How Much to Take & When to Take It For Maximum Effectiveness

When it comes to supporting immune health, skin repair, hormone balance, and even cognitive function, zinc is one of the most powerful trace minerals you can include in your wellness routine.

But not all zinc supplements are created equal.

As a nutritionist, I’ve spent years guiding people through the maze of supplement shelves.

And I’ve seen firsthand how choosing the wrong form or taking zinc at the wrong time can make a huge difference in its effectiveness.

Let’s break down exactly what to look for when choosing a zinc supplement.

And how to take it to get the most out of every dose.

1. Form Matters: Choose Bioavailable Zinc

Zinc, like magnesium, comes in many different forms.

Some are well absorbed by the body, others… not so much.

The two best forms I recommend:

• Zinc Glycinate (aka Bisglycinate)
  

• Zinc Picolinate
  

These forms are highly bioavailable, meaning your body can actually absorb and use them effectively.

In contrast, common supermarket forms like zinc oxide, zinc citrate, and zinc gluconate tend to offer poor absorption and lower overall benefit.

If you're shopping in-store, chances are you're only seeing these lower-quality versions.

For better options, buying online is usually the way to go.

2. Check the Dose: Less is More

More zinc doesn't always mean better.

I recommend looking for a supplement with around 15 mg of elemental zinc per dose.

This is just above the recommended daily intake (11 mg for men and 8 mg for women), accounting for the fact that we never absorb 100% of any mineral, even in its best form.

Too much zinc can interfere with the absorption of other key minerals like copper.

So unless your practitioner advises otherwise, stick to moderate daily doses.

💡 Pro tip: Avoid hard tablets where possible.

They often come packed with additives and fillers.

 Capsules or powders are a cleaner, more efficient option.

 

3. Timing is Everything: When & How to Take Zinc

To get the most out of your zinc supplement, timing and food choices matter.

Take zinc on an empty stomach, ideally:

• 1 hour before a meal, or
  

• 2 hours after a meal
  

Best time of day? Mid-morning or mid-afternoon, away from your main meals.

That’s because compounds called phytates (found in grains, rice, oats, nuts, and seeds) can block zinc absorption.

So even if you’re taking a good supplement, eating phytate-rich foods alongside it can significantly reduce its impact.

4. What If Zinc Makes You Nauseous?

Some people experience mild nausea when taking zinc on an empty stomach.

If that’s you, no worries.

Take your supplement with a meal — but skip the phytate-rich foods.

Instead, aim for a meal based mostly on proteins and healthy fats, like eggs, meat, or avocado.

 

5. Whole Foods First, Supplements Second

At Honour Health, our philosophy is simple: use whole foods as your base, then supplement to fill the gaps.

That’s why I personally stick to a 15 mg zinc dose.

Enough to top up what I might not get from food, but not so much that it throws other minerals out of balance.

Final Thoughts

Zinc is a foundational nutrient that plays a role in immunity, skin health, metabolism, hormones, and so much more.

But to truly benefit from it, you need the right:

• Form = glycinate or picolinate

• Dose = 15 mg elemental zinc
  

• Timing = preferably on an empty stomach, or away from phytate-rich meals
  

That’s how you get zinc to work for you, not against you.

 

- Matt O'Connor, Nutritionist & Founder of Honour Health