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Zinc (Citrate) 30 mg

Swanson Premium Brand
4.8
★ ★ ★ ★ ★
(5313 ratings)
Zinc 30 mg
Product Image
Score83
zinc citrate provides a useful zinc source at a substantial amount. It suits targeted zinc support better than broad wellness, and extended daily use requires attention to copper balance.
How scoring works
Quantity:60 Capsule(s) • (60 servings)
Goals:
Immunity
General Health
Hair Health
Skin Health
Testosterone Support
Vision Support

Score 83

zinc citrate provides a useful zinc source at a substantial amount. It suits targeted zinc support better than broad wellness, and extended daily use requires attention to copper balance.
How scoring works

Also available as

1 option
50 mg • 60 Capsule(s) servings Zinc 50 mg • 60 Capsule(s) • 60 servings $4.49 ($0.07 per serving)
$7.69($0.12 per serving)
iHerb
$ 7.69
iHerb
$ 7.69
Amazon
$ 7.69
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Analysis

Each capsule provides 30 mg zinc as zinc citrate, a purposeful amount for targeted supplementation. Zinc supports normal immune function, tissue repair, and many enzyme processes, with the clearest practical value when intake or status is low.

The single-mineral focus offers depth but not broad coverage for skin, hair, vision, general health, or testosterone goals. It does not supply the structural nutrients, antioxidants, essential fats, or other cofactors needed for a comprehensive formula.

No copper is included, so prolonged daily use at 30 mg may gradually impair copper status when total zinc intake is high. The disclosed amount and simple serving make the product easy to judge, while the capsule format is a matter of personal preference rather than a major performance advantage.

Who is it for
  • Adults with low dietary zinc intake
  • Users seeking a focused single-mineral supplement
  • People who prefer a capsule serving
Best for
  • Targeted zinc supplementation
  • Supporting normal immune and enzyme function
  • Short-term or need-based use

Pros

  • Uses a well-absorbed citrate form
  • Elemental zinc amount is clearly disclosed
  • Focused formula is easy to assess
  • Meaningful amount for correcting low intake

Cons

  • Covers only one nutrient pathway
  • No copper is included for long-term balance
  • 30 mg may be more than needed for routine maintenance
  • Capsule delivery offers no special absorption advantage

Warnings

  • Taking 30 mg zinc on an empty stomach may cause nausea
  • Separate zinc from tetracycline or quinolone antibiotics because it can reduce their absorption
  • Prolonged daily use may reduce copper absorption and contribute to copper deficiency

Nutrient quality

87 Highest impact

Zinc citrate provides good absorption at a meaningful amount. The clean single-active design avoids padding, but long-term mineral balance deserves attention.

Ingredient transparency

82 Highest impact

The active form and amount are clear with no hidden blend. Full use directions and capsule excipients are absent from the supplied data.

Customer satisfaction

71 High impact

The supplied aggregate result is exceptionally strong and supported by a large feedback base. No comment-level evidence is available, so recurring problems and purpose-specific experiences remain unknown.

Value for money

91 Highest impact

A good zinc form and meaningful amount come at a low serving cost. The simple formula compares well despite lacking copper for sustained use.

Report analysis

Goals

Immunity
Immunity
Impact
Highest effect
A+ Goal FitA+ Strength of SupportC+ CoverageA+ Formula Quality
Zinc · 30 mg

Zinc citrate at a clearly stated effective amount directly supports immune-cell function and barrier repair. The organic citrate form offers good absorption in a practical capsule.

Coverage remains narrow because no vitamin C, vitamin D, or other immune pathway is included. Sustained daily use at 30 mg may gradually reduce copper absorption because the formula includes no copper.

Study evidence
Zinc Supportive 73 studies
General Health
General Health
Impact
Highest effect
A- Goal FitA- Strength of SupportD+ CoverageA+ Formula Quality
Zinc · 30 mg

Zinc is a foundational nutrient for immune readiness, DNA synthesis, and many enzyme systems, giving the formula a clear general-health role. Zinc citrate is well absorbed, and the disclosed amount provides meaningful support.

The single-ingredient design is transparent and avoids unnecessary additions, though it covers only one nutritional pathway. Sustained daily use at this amount without copper may gradually impair copper status, so long-term users should consider total zinc intake.

Study evidence
Zinc Supportive 60 studies
Hair Health
Hair Health
Impact
Highest effect
A- Goal FitA Strength of SupportD CoverageA- Formula Quality
Zinc · 30 mg

Zinc citrate directly supports normal follicle cell division and may help when low zinc contributes to shedding. The clearly stated 30 mg dose is meaningful and uses a well-absorbed form.

Coverage remains limited because the formula does not include structural proteins, vitamins, or other minerals tied to hair health. Continued use should account for zinc from all sources because sustained higher intake can gradually impair copper status.

Study evidence
Zinc Supportive 22 studies
Skin Health
Skin Health
Impact
High effect
B- Goal FitA- Strength of SupportD+ CoverageA Formula Quality
Zinc · 30 mg

Zinc supports normal skin repair, immune defense, and inflammatory control, especially when zinc status is low. A single-mineral pathway does not address collagen structure, hydration lipids, or photoprotection.

The 30 mg amount is meaningful, and zinc citrate is a well-absorbed and clearly named form. Prolonged use still warrants attention to total zinc and copper balance.

Study evidence
Zinc Supportive 66 studies
Testosterone Support
Testosterone Support
Impact
High effect
B- Goal FitB+ Strength of SupportC- CoverageA Formula Quality
Zinc · 30 mg

Zinc provides a relevant route to testosterone support. The disclosed amount appears meaningful for that focused role.

The formula remains narrow rather than comprehensive. Zinc (Citrate) 30 mg is best viewed as targeted support rather than proof of a clinical benefit.

Study evidence
Zinc Disputed 7 studies
Vision Support
Vision Support
Impact
High effect
B- Goal FitA- Strength of SupportF CoverageC+ Formula Quality
Zinc · 30 mg

Zinc supports retinal vitamin A handling and antioxidant enzymes, and the 30 mg serving provides a substantial amount. The citrate form is clearly disclosed.

Zinc alone does not reproduce the balanced AREDS2 combination and offers no macular pigments or structural lipids. Long-term use should account for total zinc intake because sustained higher intake without copper can disrupt copper status.

Study evidence
Zinc Supportive 39 studies

Ingredients

IngredientAmount per serving
Zinc (Zinc Citrate)
 30 mg
Adults 18–50
Report overview
Zinc (Zinc Citrate) · 30 mg OverallScore83
B+ Active Ingredient Quality & BioavailabilityA- Dose, Safety & Label TransparencyB+ Value

Zinc citrate is a well-absorbed organic form delivered in a standard capsule. The clearly stated amount is effective, but the lack of copper leaves some balance concern for sustained daily use. Cost per serving is favorable.

View ingredientView products
Loading alternative details
81 Performance

Zinc Picolinate 22 mg

Solgar
Strong zinc-form quality and a practical dose make this a more dependable routine option than the original. Picolinate offers strong absorption potential at a useful maintenance amount. The focused formula and very low serving cost make it a practical choice without an obvious dosing excess.
81 Performance

Chelated Zinc 30 mg

Swanson
Strong zinc-form quality and a practical dose make this a more dependable routine option than the original. A branded glycinate chelate offers excellent absorption potential at a substantial amount. The simple capsule is highly economical, though sustained use without copper may impair mineral balance.
80 Performance

Zinc Chelate 30 mg

Nature's Way
Strong zinc-form quality and a practical dose make this a more dependable routine option than the original. Zinc bisglycinate provides a well-absorbed form at a robust daily amount. The focused capsule is clearly labeled and very inexpensive, but no copper is included.
82 Budget

L-OptiZinc 30 mg

NOW
Lower recurring cost makes this a more economical zinc option than the original while retaining a clearly characterized active profile. Zinc monomethionine provides excellent absorption potential at a substantial amount. A small copper addition is helpful but remains too low to fully balance sustained high zinc use.
82 Budget

Zinc Picolinate 25 mg

Thompson
Lower recurring cost makes this a more economical zinc option than the original while retaining a clearly characterized active profile. Picolinate is a well-absorbed zinc form, and the amount is meaningful without crossing the usual adult upper limit. The simple formula and very low serving cost make it a practical zinc supplement.
82 Budget

Zinc 30 mg

Nature's Life
Lower recurring cost makes this a more economical zinc option than the original while retaining a clearly characterized active profile. Zinc picolinate with copper provides a coherent, economical mineral-balance formula. The zinc amount is substantial, and repeated copper entries make the total less clear than it should be.
90 Value

OptiZinc

Source Naturals
The combination of form quality, practical dosing, and serving value provides a stronger quality-to-cost balance than the original. Zinc methionine provides a well-absorbed chelated form at a robust amount, and added copper offers partial balance. The copper amount is small relative to the zinc, but the formula is safer for sustained use than unbalanced high-dose options.
89 Value

Chelated Zinc 30 mg

Carlson
The combination of form quality, practical dosing, and serving value provides a stronger quality-to-cost balance than the original. Glycinate chelate offers high-quality absorption and tolerance at a robust amount. Zinc glycinate chelate is a highly regarded form for absorption and tolerance.
89 Value

Zinc Picolinate 22 mg

Swanson
The combination of form quality, practical dosing, and serving value provides a stronger quality-to-cost balance than the original. Picolinate provides a well-absorbed form at a practical maintenance amount. Zinc picolinate is a well-regarded form with favorable absorption.
Report alternatives

Sources

Published studies used for the product analysis and the top-ranked studies for each ingredient and goal.

  1. The role of specific nutrients in preventing immune system and blood cell disorders: an umbrella review.
    Vecchietti A; Strano P; Minutolo G; Grieco V; Cappuccio G; Granvillano G; Confalonieri L; Briganti GL; Raso E; Chimienti M; Pellegrini M; Mercogliano M; Spatari G; Lugli C; Urbano T; Lorenzon A · Journal of preventive medicine and hygiene · 2026
    Systematic review13 studies pooledImmunity forZinc
  2. Nutrient supplementation for prevention of viral respiratory tract infections in healthy subjects: A systematic review and meta-analysis.
    Vlieg-Boerstra B; de Jong N; Meyer R; Agostoni C; De Cosmi V; Grimshaw K; Milani GP; Muraro A; Oude Elberink H; Pali-Schöll I; Roduit C; Sasaki M; Skypala I; Sokolowska M; van Splunter M; Untersmayr E; Venter C; O'Mahony L; Nwaru BI · Allergy · 2022
    Meta-analysis199,055 participants115 studies pooledImmunity forZinc
  3. A randomized controlled trial of zinc supplementation in the treatment of acute respiratory tract infection in Thai children.
    Rerksuppaphol S; Rerksuppaphol L · Pediatric reports · 2020
    Randomized trial64 participantsImmunity forZinc
  4. Effect of a zinc-fortified formula on immunocompetence and growth of malnourished infants.
    Schlesinger L; Arevalo M; Arredondo S; Diaz M; Lönnerdal B; Stekel A · The American journal of clinical nutrition · 1992
    Randomized trial39 participantsImmunity forZinc
  5. Zinc for infection prevention in children with sickle cell anemia: a randomized double-blind placebo-controlled trial.
    Namazzi R; Opoka R; Conroy AL; Datta D; Tagoola A; Bond C; Goings MJ; Ryu MS; Cusick SE; Krebs NF; Jang JH; Tu W; Ware RE; John CC · Blood advances · 2023
    Randomized trial252 participantsImmunity forZinc
  6. Effectiveness of sodium bicarbonate and zinc chloride mouthwashes in the treatment of oral mucositis and quality of life in patients with cancer under chemotherapy.
    Mohammadi F; Oshvandi K; Kamallan SR; Khazaei S; Ranjbar H; Ahmadi-Motamayel F; Gillespie M; Jenabi E; Vafaei SY · Nursing open · 2022
    Randomized trial144 participantsGeneral Health forZinc
  7. Zinc supplementation in young children with acute diarrhea in India.
    Sazawal S; Black RE; Bhan MK; Bhandari N; Sinha A; Jalla S · The New England journal of medicine · 1995
    Randomized trial937 participantsGeneral Health forZinc
  8. Associations of mortality with ocular disorders and an intervention of high-dose antioxidants and zinc in the Age-Related Eye Disease Study: AREDS Report No. 13.
    Clemons TE; Kurinij N; Sperduto RD; AREDS Research Group · Archives of ophthalmology (Chicago, Ill. : 1960) · 2004
    Randomized trial4,753 participantsGeneral Health forZinc
  9. Effects of zinc and probiotic co-supplementation on inflammation, gastrointestinal symptoms, quality of life, and mood in irritable bowel syndrome patients.
    Rezazadegan M; Soheilipour M; Amani R · Scientific reports · 2026
    Randomized trial84 participantsGeneral Health forZinc
  10. Effect of zinc sulfate supplementation on premenstrual syndrome and health-related quality of life: Clinical randomized controlled trial.
    Siahbazi S; Behboudi-Gandevani S; Moghaddam-Banaem L; Montazeri A · The journal of obstetrics and gynaecology research · 2018
    Randomized trial142 participantsGeneral Health forZinc
  11. The effects of minoxidil, 1% pyrithione zinc and a combination of both on hair density: a randomized controlled trial.
    Berger RS; Fu JL; Smiles KA; Turner CB; Schnell BM; Werchowski KM; Lammers KM · The British journal of dermatology · 2003
    Randomized trial200 participantsHair Health forZinc
  12. Incubatory environment of the scalp impacts pre-emergent hair to affect post-emergent hair cuticle integrity.
    Schwartz JR; Henry JP; Kerr KM; Flagler MJ; Page SH; Redman-Furey N · Journal of cosmetic dermatology · 2018
    Randomized trialHair Health forZinc
  13. A comparison of hair quality and cosmetic acceptance following the use of two anti-dandruff shampoos.
    Draelos ZD; Kenneally DC; Hodges LT; Billhimer W; Copas M; Margraf C · The journal of investigative dermatology. Symposium proceedings · 2006
    Randomized trial40 participantsHair Health forZinc
  14. BMI and levels of zinc, copper in hair, serum and urine of Turkish male patients with androgenetic alopecia.
    Ozturk P; Kurutas E; Ataseven A; Dokur N; Gumusalan Y; Gorur A; Tamer L; Inaloz S · Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS) · 2015
    Case-control study216 participantsHair Health forZinc
  15. Analysis of serum zinc and copper concentrations in hair loss.
    Kil MS; Kim CW; Kim SS · Annals of dermatology · 2013
    Case-control study342 participantsHair Health forZinc
  16. Zinc supplementation reduces the incidence of acute lower respiratory infections in infants and preschool children: a double-blind, controlled trial.
    Sazawal S; Black RE; Jalla S; Mazumdar S; Sinha A; Bhan MK · Pediatrics · 1998
    Randomized trial609 participantsImmunity forZinc
  17. The effect of zinc and vitamin A supplementation on immune response in an older population.
    Fortes C; Forastiere F; Agabiti N; Fano V; Pacifici R; Virgili F; Piras G; Guidi L; Bartoloni C; Tricerri A; Zuccaro P; Ebrahim S; Perucci CA · Journal of the American Geriatrics Society · 1998
    Randomized trial136 participantsImmunity forZinc
  18. Sex-related differences in response to zinc pyrithione shampoo vs. non-anti-dandruff shampoo.
    Collins LZ; Baines FL; Matheson JR; Turner GA; Diao Y; Li Y; Pi Y · International journal of cosmetic science · 2019
    Meta-analysis2,088 participants20 studies pooledSkin Health forZinc
  19. Maintenance of an Acidic Skin Surface with a Novel Zinc Lactobionate Emollient Preparation Improves Skin Barrier Function in Patients with Atopic Dermatitis.
    Andrew PV; Pinnock A; Poyner A; Brown K; Chittock J; Kay LJ; Cork MJ; Danby SG · Dermatology and therapy · 2024
    Cohort study23 participantsSkin Health forZinc
  20. Spatial expression of metallothionein, matrix metalloproteinase-1 and Ki-67 in human epidermal wounds treated with zinc and determined by quantitative immunohistochemistry: A randomised double-blind trial.
    Ågren MS; Chafranska L; Eriksen JO; Forman JL; Bjerrum MJ; Schjerling P; Larsen HF; Cottarelli E; Jorgensen LN; Gjerdrum LMR · European journal of cell biology · 2021
    Randomized trial30 participantsSkin Health forZinc
  21. A pilot trial using topical regular crystalline insulin vs. aqueous zinc solution for uncomplicated cutaneous wound healing: Impact on quality of life.
    Attia EA; Belal DM; El Samahy MH; El Hamamsy MH · Wound repair and regeneration : official publication of the Wound Healing Society [and] the European Tissue Repair Society · 2014
    Randomized trial90 participantsSkin Health forZinc
  22. Evidence-Based Nutritional Interventions in Wound Care.
    Saeg F; Orazi R; Bowers GM; Janis JE · Plastic and reconstructive surgery · 2021
    Systematic review2,339 participants36 studies pooledSkin Health forZinc
  23. Environmental exposure to metals and male reproductive hormones: circulating testosterone is inversely associated with blood molybdenum.
    Meeker JD; Rossano MG; Protas B; Padmanahban V; Diamond MP; Puscheck E; Daly D; Paneth N; Wirth JJ · Fertility and sterility · 2010
    Cross-sectional study219 participantsTestosterone Support forZinc
  24. Nonpharmacological Interventions for the Management of Testosterone and Sperm Parameters: A Scoping Review.
    Santos HO; Cadegiani FA; Forbes SC · Clinical therapeutics · 2022
    Scoping reviewTestosterone Support forZinc
  25. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization.
    Fallah A; Mohammad-Hasani A; Colagar AH · Journal of reproduction & infertility · 2020
    Narrative reviewTestosterone Support forZinc
  26. Clinical, endocrinological and biochemical effects of zinc deficiency.
    Prasad AS · Clinics in endocrinology and metabolism · 1986
    Narrative reviewTestosterone Support forZinc
  27. Clinical, endocrinologic, and biochemical effects of zinc deficiency.
    Prasad AS · Special topics in endocrinology and metabolism · 1986
    Narrative reviewTestosterone Support forZinc
  28. Antioxidant vitamin and mineral supplements for age-related macular degeneration.
    Evans JR · The Cochrane database of systematic reviews · 2002
    Systematic review170 participants7 studies pooledVision Support forZinc
  29. Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration.
    Evans JR; Lawrenson JG · The Cochrane database of systematic reviews · 2023
    Meta-analysis3,790 participants5 studies pooledVision Support forZinc
  30. Oral zinc in macular degeneration.
    Newsome DA; Swartz M; Leone NC; Elston RC; Miller E · Archives of ophthalmology (Chicago, Ill. : 1960) · 1988
    Randomized trial151 participantsVision Support forZinc
  31. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8.
    Age-Related Eye Disease Study Research Group · Archives of ophthalmology (Chicago, Ill. : 1960) · 2001
    Randomized trial3,640 participantsVision Support forZinc
  32. Effect of vitamin A and zinc supplementation on the nutriture of children in Northeast Thailand.
    Udomkesmalee E; Dhanamitta S; Sirisinha S; Charoenkiatkul S; Tuntipopipat S; Banjong O; Rojroongwasinkul N; Kramer TR; Smith JC · The American journal of clinical nutrition · 1992
    Randomized trial133 participantsVision Support forZinc