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Health Benefits Of Taking Zinc Supplements

If you ask whether taking zinc supplements has health benefits, we reply with a resounding ‘Yes!’. It can be difficult for our bodies to absorb this essential mineral, so zinc supplements can help you access the incredible range of benefits that zinc offers.

But, (and it’s a pretty big ‘but’), some ways to supplement your zinc levels are much better than others.

We’ve got you covered on that one. Read on to find out about zinc, and how to ensure you’re getting the best from it.

The Health Benefits Of Zinc Go Way Back

You’ll find zinc in its most concentrated form in our brains, muscles, bones, kidneys and liver. The highest levels are found in the prostate and parts of the eye.

The health benefits of this essential mineral have been known for thousands of years. The first zinc supplements were pills given to people with sore eyes in 140 BC - remnants of these pills were even found on an ancient Roman shipwreck!

Much, much later (in the 1960s), scientists started to realize there was a connection between diets that are high in phytic acid and dwarfism. Phytic acid is a plant chemical found in some foods like cereals, legumes, oil seeds and nuts, that blocks the absorption of zinc.

This realisation sparked the discovery that zinc is essential for growth, but also development and healthy immune function.

In fact, zinc has a huge range of benefits for the human body. It’s good for the immune system and is often taken in combination with a high dose of vitamin C. It can also help prevent acne, and protect the retina of the eye.

It’s popular for male athletes and bodybuilders seeking to maintain healthy testosterone levels, (especially when taken with selenium and vitamins A and D), and there’s growing evidence that zinc may help treat HIV/Aids and depression too.

So it seems the ancient Romans were really on to something. This essential mineral is one you want to be getting enough of!

But as we mentioned above, there are different ways to supplement, some better than others.

Why We Include Zinc Citrate In Athletic Greens

It is possible to get zinc from food sources, such as lean red meats, seafood, legumes, nuts and grains. When we get zinc in this way, it doesn’t come alone. It’s usually in a matrix of protein or fat that helps us to access the mineral.

Even with a careful diet, most of us don’t get enough zinc to receive the full range of benefits of this incredible mineral.

If you want to take zinc supplements, you’ll need to take a form that the body can easily absorb. Common supplement forms include zinc gluconate, citrate, acetate, sulfate and oxide. In Athletic Greens we include zinc citrate.

Zinc citrate is comparable to zinc gluconate, and considered to be more bioavailable and effective than zinc oxide. Zinc citrate works in the body as a catalyst or cofactor, it also helps to create proteins and healthy cell membranes, and works as a regulator too, ensuring correct gene expression.

We touched on the benefits of zinc above, and zinc citrate provides all of these. It supports growth and development, immune function, skin health and tissue healing, senses such as taste, sight and smell, reproductive health, and hormonal health.

What does this mean in day-to-day life? For starters it means you might have shorter and fewer colds and flus, healthier retinas, faster healing wounds, your acne clear up, stomach upsets settle, and depression lift… And that’s just a few of the possible positive effects! All thanks to this busy mineral.

How Much Zinc Citrate To Take

Now you understand how key zinc is to your health and wellbeing, it’s important to make sure you’re getting it in the right amounts.

Zinc can be toxic in high doses, and there can be side effects from zinc supplementation, such as nausea, vomiting, and other gastrointestinal symptoms. For this reason it’s always a good idea to see your doctor first before you start any form of supplementation.

Keep in mind too that nutrient interactions exist between zinc and iron, calcium, and magnesium. This is because they compete to get through the same ‘transporter’ pathway to get absorbed. It’s therefore better to take these minerals separately, or in low doses if taken together.

So how much should you take each day?

The generally accepted dosage for zinc is 50 mg per day (of elemental zinc) for adults. This is equivalent to 146 mg of zinc citrate. If you take one daily dose of Athletic Greens with zinc citrate, you can be confident you’re getting the perfect daily zinc requirement and accessing all the health benefits it offers.

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If you’re looking to overcome nutrient deficiencies, combat strong cravings, or give yourself an additional immune system boost, 2 daily servings is a better option.

A double hit subscription is also a great choice if:

You suffer from everyday minor stress or weight issues*

You’re an athlete seeking enhanced performance during periods of intense training*

You want the best savings available for couples or families

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Athletic Greens

Get Up To Speed Faster With A Double Hit

Athletic Greens

If you’re looking to overcome nutrient deficiencies, combat strong cravings, or give yourself an additional immune system boost, 2 daily servings is a better option.

  • 2 x 30 day supply of 12g servings
  • 
Only $3.00 per serving!

  • Cancel anytime
Buy Double Pack $147 / month Athletic Greens

A double hit subscription is also a great choice if:

You suffer from everyday minor stress or weight issues*

You’re an athlete seeking enhanced performance during periods of intense training*

You want the best savings available for couples or families

Frequently Asked Questions

The health benefits of zinc have been known for thousands of years, and the body of evidence for its benefits continues to grow. It’s strongly associated with improved immunity, skin and tissue repair, fertility, diabetes support, healthy growth and development for babies - and more.


The generally accepted dosage for zinc is 50 mg per day (of elemental zinc) for adults. This is equivalent to 146 mg of zinc citrate.


Zinc can be toxic in high doses. Side effects can include indigestion, diarrhea, headaches, nausea and vomiting. If taken long term and in high doses it may cause copper deficiency. However, taken in the correct amount and most bioavailable form, zinc is a reliable, safe and effective supplement.


We’ve included zinc citrate in Athletic Greens because it is such a useful nutrient, and most people do not consume enough. The dose in our Athletic Greens mix is the perfect daily requirement for most people.

Zinc citrate also works well with a bunch of other ingredients in Athletic Greens, such as vitamins A, C and E as well as selenium, astragalus, Reishi mushroom and Shiitake mushroom for immune function. It also works well with grapeseed extract and vitamin C for healthy skin and faster wound healing due to enhanced collagen formation.