Do you need a zinc supplement in South Africa?

How much zinc do you need?

The NIH recommended dietary allowances are 11 mg a day for adult men and 8 mg for adult women (11 mg in pregnancy, 12 mg while breastfeeding). Red meat, poultry, dairy, seafood and legumes supply it. Plant zinc is absorbed less well, so vegans and vegetarians are at greater risk of falling short.

Who may benefit from a supplement?

• Vegetarians and vegans with low intake.
• People with a diagnosed deficiency or an absorption problem.
• Athletes with heavy sweat losses on restricted diets (the AIS lists zinc as a Group A medical supplement, for diagnosed need).
• People recovering from illness under a doctor's care.

If you eat a varied diet, extra zinc does not raise testosterone or improve performance. Read does ZMA work? for the evidence.

Does zinc help with colds?

Modestly, and only when started at the first signs of a cold; it does little to stop you catching one. A 2024 Cochrane review found zinc shortened colds by about two days, with little to no prevention effect, and the certainty was low. In one trial, zinc acetate lozenges of 13.3 mg taken every 2 to 3 waking hours started within 24 hours of symptoms shortened colds by about three days. Lower-dose lozenges (5 or 11.5 mg zinc acetate) had no effect. Lozenge regimens exceed daily upper limits, so use them for a few days at most.

What are the safe limits?

Doses of 50 mg or more taken for weeks can block copper absorption, which can cause anaemia and nerve problems. Nausea on an empty stomach is the most common side effect, so take zinc with food. Zinc also reduces absorption of iron, copper and some antibiotics (quinolones, tetracyclines).

What do South African zinc products cost?

As of October 2026:

The Solgar tablet is close to EFSA's 25 mg limit on its own, so do not combine it with a multivitamin that also contains zinc. Multivitamins add their own: Solgar Formula VM-2000 has 15 mg per two tablets, whereas Dis-Chem Gold Supreme Active has 1 mg. Check totals, as described in can you take too many vitamins?.

When should you see a doctor?

Before supplementing if you are pregnant, take antibiotics or other long-term medicines, or have a gut condition. Ask for a test if you suspect deficiency, since symptoms such as poor wound healing or frequent infections have many causes. See also vegan supplements for athletes and which vitamins athletes need.

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