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The Dispensary

Zinc supplements — South Africa

Zinc citrate, picolinate and glycinate — absorbable forms in the doses that actually work. For immunity, skin, men's hormones and over 300 enzyme reactions. Free delivery over R400.

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What our consultants would suggest

Zinc is the underrated mineral — critical for immunity, skin, men's testosterone, and over 300 enzyme reactions. The form matters: our consultants would suggest zinc citrate, picolinate or glycinate for absorption, around 15–30mg daily.

Avoid cheap zinc oxide — it's nearly inert. Avoid mega-doses (50mg+ daily long-term) — they crowd out copper.

Common questions

Which zinc form should I take?

Glycinate is gentlest on the stomach. Picolinate is highly bioavailable. Citrate is the best-value daily form. All three work. Skip oxide.

How much zinc per day?

For maintenance: 15–30mg daily. For acute immune support (when you feel something coming on): up to 50mg for 5–7 days, then back down. Don't sit at 50mg+ for months — you'll deplete copper.

Best time to take zinc?

Evening with food — zinc on an empty stomach is the classic cause of nausea. Don't take with calcium, iron, or coffee (they all interfere with absorption).

Should I add copper?

If you're taking zinc long-term, yes — a 1–2mg copper supplement keeps the ratio healthy. Most quality zinc products include it.