Do zinc supplements have side effects?
One of the most common questions to have when starting a new supplement is this: what are the side effects? Zinc supplements are a popular choice since zinc supports the immune system, skin and overall wellbeing, but side effects are possible.
In this guide, we outline the potential side effects of zinc supplements, how they happen and when to be concerned. Keep reading to learn more.
Are zinc supplements safe?
The good news is this: zinc supplements are perfectly safe for most people when taken as directed.¹
Zinc is an essential mineral involved in many everyday functions, including immune defence, eye health and normal metabolic activity. The body doesn’t store large amounts of zinc, so it’s important to get enough through your diet or supplements.²
In most cases where unwanted effects are felt, the problem is linked to taking too much zinc, taking it too often or taking it for too long. To avoid this, follow the advice on the label unless told otherwise by a medical professional.
If you’re pregnant, breastfeeding, managing a chronic health condition or taking any prescription medication, consult a health professional before taking any zinc supplement. They will help you to understand if and how you can take zinc safely.
What are the side effects of zinc supplements?
Like all supplements, zinc can cause side effects in some people. These effects vary depending on the dose, the form of zinc used and individual sensitivity.
Many side effects are mild and temporary, especially when first starting zinc supplementation. Others are usually linked to excessive or long-term intake and can often be avoided by sticking to the label guidelines.³
Below, we discuss common and rarer possible side effects of zinc supplementation.
Common side effects
GI issues
Digestive discomfort is one of the most frequently reported side effects of zinc supplements. These symptoms may include nausea, stomach cramps or mild diarrhoea and are often more noticeable if you take zinc on an empty stomach.⁴
Taking zinc with food can help to reduce your likelihood of stomach upset, although certain foods may slightly reduce absorption. Finding a balance that feels comfortable for your body is key.
Loss of appetite
Some people notice a reduced appetite when taking zinc supplements, particularly at higher doses.⁵ This effect is usually mild and temporary, but if it persists, lowering the dose or stopping supplementation may help.
Headaches and dizziness
Some people experience occasional headaches or feelings of dizziness, especially during the early stages of supplementation.⁶ This may be linked to changes in mineral balance as your body adjusts to increased zinc intake.
If headaches or dizzy spells become frequent or severe, it’s best to pause supplementation and seek advice from a healthcare professional.
Rarer side effects
These less common side effects are usually associated with high-dose or long-term zinc supplementation, rather than short-term, recommended use.
Copper deficiency and altered iron function
One of the most well-documented risks of excessive zinc intake is copper deficiency.⁷ Zinc and copper compete for absorption in the gut, so consistently high zinc intake can reduce copper levels over time.
Low copper levels may then affect iron metabolism, potentially leading to fatigue or changes in red blood cell function. This is because copper is vital for iron absorption and its use within the body.
Because of this risk, long-term zinc supplementation should be carefully managed and monitored with advice from a healthcare professional.
Impacted immune function
Although zinc is known for supporting immune health, too much zinc can have the opposite effect.⁸ Excessive intake may interfere with normal immune responses, which is why it’s best to stick to the recommended dosage. With supplements, more is not always better!
Reduced ‘good’ cholesterol levels
Some studies suggest that long-term, high-dose zinc supplementation may reduce levels of HDL cholesterol, often referred to as “good” cholesterol.⁹ While this effect isn’t common, it could have a significant impact on your overall health.
Kidney damage
Kidney-related side effects are very rare, typically associated with extreme zinc overuse or existing kidney disease.¹⁰ For healthy individuals taking zinc as directed, this risk is considered very low.
How to reduce your risk of side effects
You can significantly lower your chances of experiencing side effects by:
- Following the recommended dose on the product label
- Steering clear of taking multiple zinc supplements at the same time
- Taking zinc with food if you experience stomach discomfort
- Using supplements only for as long as needed
- Speaking to a medical professional if you’re unsure.
Products such as Nutraxin’s Vitamin Max C, D & Zinc are formulated to provide zinc in balanced amounts alongside other complementary nutrients, helping to support effectiveness while minimising unnecessary excess.
A final note
Zinc supplements can be a great addition to your routine, especially if your zinc levels are low. Although side effects are possible, they’re generally mild and can often be avoided.
If you’re ever in doubt about zinc supplements, speak to a medical professional for tailored advice.
References
- National Institutes of Health. (2023). Zinc: Fact sheet for consumers.
https://ods.od.nih.gov/factsheets/Zinc-Consumer/ - Harvard T.H. Chan School of Public Health. (n.d.). Zinc. https://www.hsph.harvard.edu/nutritionsource/zinc/
- Mayo Clinic. (2022). Zinc supplements: Benefits and side effects.
https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112 - Medical News Today. (2023). Zinc: Benefits, dosage, and side effects.
https://www.medicalnewstoday.com/articles/263176 - Healthline. (2023). Zinc overdose: Symptoms and prevention.
https://www.healthline.com/health/zinc-overdose - Cleveland Clinic. (2022). Zinc supplements: What to know.
https://health.clevelandclinic.org/zinc-supplements/ - National Institutes of Health. (2023). Copper: Fact sheet for consumers.
https://ods.od.nih.gov/factsheets/Copper-Consumer/ - Linus Pauling Institute. (2022). Zinc and immune function.
https://lpi.oregonstate.edu/mic/minerals/zinc - Healthline. (2022). How zinc affects cholesterol.
https://www.healthline.com/nutrition/zinc-and-cholesterol - NHS. (2023). Vitamins and minerals – zinc.
https://www.nhs.uk/conditions/vitamins-and-minerals/zinc/