Zinc (Citrate) 30 mg
Swanson Premium Brand
Zinc (Citrate) 30 mg
4.8
★ ★ ★ ★ ★
(1790 ratings)
Zinc 30 mg
Score 85.0
A well-absorbed zinc citrate supplement at a balanced 30mg dose, offering good value for daily support.
Quantity: 60 Capsule(s)Servings size: 1 Capsule(s) (60 servings)
Selected goals:
Other goals:
Immunity
Skin Health
Hair Health
General Health
Testosterone Support
leaderboard Score 85.0
A well-absorbed zinc citrate supplement at a balanced 30mg dose, offering good value for daily support.
insights Analysis
Swanson Premium Brand's Zinc Citrate at 30 mg is an excellent choice for individuals seeking daily zinc supplementation. Zinc citrate is widely recognized by nutritionists for its superior bioavailability compared to less expensive forms like zinc oxide, ensuring the body can effectively utilize the mineral for its numerous functions. The 30 mg dosage is appropriate for addressing potential deficiencies and supporting various bodily systems without posing the higher risk of copper imbalance associated with long-term 50 mg dosages, a common concern highlighted in online discussions and by health professionals.
- Highly bioavailable zinc citrate form.
- Optimal 30mg dosage for daily supplementation, reducing risk of copper imbalance.
- Good price per serving.
- Not the absolute cheapest option per serving compared to some higher-serving gluconate products.
- As with any zinc supplement, prolonged high doses can lead to copper deficiency; however, 30mg is generally safe for most individuals.
$2.69($0.04 per serving)
 iHerb | $ 2.69 | |
 Amazon | $ 7.69 |
bolt Effectiveness for goals
Zinc is an essential mineral involved in numerous aspects of cellular metabolism, including immune function. It plays a crucial role in the development and function of immune cells. Adequate zinc levels are necessary for proper immune system responses.
Zinc is an essential mineral involved in numerous bodily functions, including immune function, protein synthesis, DNA synthesis, and cell division. It also plays a crucial role in wound healing and the senses of taste and smell. Maintaining adequate zinc levels is important for overall health.
Some research suggests that zinc supplementation, particularly when started within 24 hours of cold symptom onset, may reduce the duration of the common cold. The effectiveness can vary depending on the zinc formulation and dosage. More studies are needed to fully understand its optimal use.
Adequate zinc intake is essential for various bodily functions, including immune system support, protein and DNA synthesis, cell division, and wound healing. It also plays a role in taste, smell, and growth and development. Maintaining sufficient zinc levels contributes to overall health.
Zinc is crucial for the proper functioning of the immune system, affecting the development and function of various immune cells. Adequate zinc intake supports a healthy immune response and helps the body fight off infections. Deficiency can impair immune function.
schedule Dosage, timing & forms
For adult men, the Recommended Dietary Allowance (RDA) for zinc is 11 mg per day, and for adult women, it is 8 mg per day. Pregnant and lactating women have slightly higher recommendations. These amounts are generally sufficient for daily nutritional needs.
The Recommended Dietary Allowance (RDA) for adult men is 11 mg/day and for adult women is 8 mg/day. Many supplements provide dosages ranging from 15-50 mg, often for short-term use. Long-term intake above the Upper Limit (UL) should generally be avoided.
Common forms include zinc gluconate, zinc acetate, zinc picolinate, and zinc citrate. These forms contain elemental zinc, but they can differ in their absorption rates and bioavailability. Zinc oxide and zinc sulfate are also available but may be less bioavailable.
The Upper Limit (UL) for zinc intake from all sources (food and supplements) for adults is 40 mg per day. Consuming amounts above this level long-term can lead to adverse effects, including copper deficiency, impaired immune function, and digestive issues. It is important not to exceed this limit without medical supervision.
For general immune support, dosages typically align with the Recommended Dietary Allowance (RDA) of 8-11 mg per day. Some short-term uses, such as during the common cold, have explored higher dosages. However, it is crucial not to exceed the tolerable upper intake level of 40 mg daily for adults for extended periods.
health_and_safety Safety & interactions
Consuming very high doses of zinc can lead to acute toxicity symptoms such as severe nausea, vomiting, abdominal pain, and headache. Chronic high intake can result in copper deficiency, impaired immune function, and reduced HDL ("good") cholesterol levels. It is important to adhere to recommended daily intake limits.
Excessive zinc intake, particularly above the Tolerable Upper Intake Level, can lead to symptoms like nausea, vomiting, loss of appetite, abdominal cramps, and diarrhea. Chronic high intake can also impair copper absorption, leading to copper deficiency and potential neurological issues or anemia.
Yes, high-dose or long-term zinc supplementation can interfere with copper absorption, potentially leading to a copper deficiency. This is because zinc and copper compete for absorption in the small intestine. It's often recommended to monitor copper levels or take a balanced supplement if using high-dose zinc long-term.
For most adults, the tolerable upper intake level (UL) for zinc is 40 mg per day from supplements and food combined. Consuming more than this amount regularly increases the risk of adverse effects, such as copper deficiency and immune impairment. Always check supplement labels and consult a healthcare professional.
Common side effects can include nausea, vomiting, diarrhea, and abdominal pain, especially if taken on an empty stomach. High doses may also cause headaches or a metallic taste in the mouth. These effects are typically mild and temporary.
Ingredients
| Ingredient | Amount per serving |
|---|---|
Zinc | 30 mg |
Categories
Zinc 88.0
This product stands out in the zinc collection due to its use of the well-absorbed citrate form and an ideal 30mg dosage, offering a balanced approach to zinc supplementation without excessive dosing. It provides excellent overall value and efficacy within the category.
Goals
Immunity 88.0
Zinc is crucial for immune cell development and function, and the bioavailable citrate form at an effective 30mg dose provides strong support for immune system resilience. Reviews often highlight its positive impact on reducing cold duration and severity.
General Health 88.0
Zinc is a cofactor for over 300 enzymes involved in various metabolic processes, and this product provides a reliable and absorbable source for overall physiological function. Its broad benefits contribute significantly to general well-being.
Skin Health 87.0
Zinc plays a vital role in wound healing and reducing inflammation, beneficial for conditions like acne. The readily absorbed citrate form ensures adequate mineral availability for skin repair and maintenance.
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