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Beseha
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The 30-second answer
Zinc helps the immune system work properly, but most people get enough from food. If you need a supplement, Liposomal Zinc 25 mg at EGP 195 or Puritan’s Pride Zinc 25 mg fit, and 25 mg is the most the NHS advises from supplements. Immuniphar Plus at EGP 120 has 11 mg zinc with copper. The 50 mg products are above the upper limit, so do not take them long term without a doctor.
Do you need a zinc supplement at all?
- What it does: the US National Library of Medicine says zinc is needed for the immune system to work properly, and for wound healing, taste and smell.
- From food: meat, poultry and seafood are the richest sources per Harvard. Legumes and whole grains contain zinc too, but their phytates lower absorption.
- Who is more likely to be low: per Harvard, people with digestive disorders or gut surgery, pregnant women, vegetarians and people who drink a lot of alcohol.
- Test, do not guess: if you suspect a deficiency, see signs of nutritional deficiency.
Does zinc prevent colds?
A 2024 Cochrane review pooled 34 studies with 8,526 people. It found zinc probably makes little or no difference to the chance of catching a cold. Taken as treatment once a cold starts, it may shorten it by about two and a half days, but the certainty is low. Mild side effects such as a bad taste and nausea were more common with zinc.
Zinc alone at a safe daily dose
Both give 25 mg, the most the NHS advises from supplements without a doctor.
#1
25 mg zincOne a dayBest value
Organic Nation Liposomal Zinc Gluconate – 30 Tablets
25 mg a day, the limit the NHS sets
EGP 195
EGP 6.5 per day · 30 days
- The page: 25 mg zinc per tablet from 178.5 mg liposomal zinc gluconate
- One tablet a day with a meal
- 30 tablets last a month
Heads-up: 25 mg is the most the NHS advises from supplements without a doctor, so do not add a multi with zinc
#2
25 mg zincVegetarian
Puritan’s Pride Zinc 25 mg – 100 Tablets
Same dose, a pack that lasts 100 days
EGP 950
EGP 9.5 per day · 100 days
- The page: 25 mg zinc gluconate per tablet
- 100 vegetarian tablets, so 100 days
- By Puritan’s Pride, made in the USA per the page
Heads-up: The pack is EGP 950, but a day costs EGP 9.5; do not add a multi with zinc
Zinc with other vitamins
Lower zinc doses with vitamin C or D. For children, see kids’ immunity vitamins for winter, since they need only 3 to 8 mg.
#3
11 mg zincWith copper
Immuniphar Plus – 20 Tablets
Zinc with copper, vitamin C and D3
EGP 120
EGP 6.0 per day · 20 days
- The page: per tablet, 11 mg zinc, 2 mg copper, 900 mg vitamin C and 2000 IU vitamin D3
- Also beta-carotene and vitamin E
- One tablet a day after food, vanilla flavoured
Heads-up: It has 2000 IU vitamin D3; if you also take vitamin D on its own, add them up with a pharmacist
#4
5 mg zincWith vitamin C
Limitless C-Zinc – 30 Lozenges
The cheapest pick, a light zinc dose
EGP 76
EGP 2.5 per lozenge · 30 lozenges
- The pack: 5 mg zinc and 100 mg vitamin C per lozenge
- Lozenges dissolve in the mouth, no water needed
- 30 lozenges for EGP 76
Heads-up: The daily dose is not on the page, so we show the price per lozenge; cold studies used much higher doses
#5
7.5 mg zincWith NAC
Avantic Acetylcysteine Vita C MAX – 20 Capsules
Light zinc with acetylcysteine and vitamins
EGP 170
EGP 8.5 per day · 20 days
- The pack: 7.5 mg zinc (as zinc citrate) per capsule, plus 300 mg acetylcysteine and 480 mg bromelain
- The pack: 100 mg vitamin C, 30 mg vitamin E, 55 mcg selenium, 1000 IU vitamin D3 and 60 mg thyme extract
- One capsule a day; 20 capsules for EGP 170, 30 for EGP 255
Heads-up: The pack says: adults only, not with antibiotics or nitroglycerin, and ask a doctor if pregnant, breastfeeding or on blood thinners
#6
3 productsBeseha bundle
Daily Immunity Bundle – Selenium, Zinc and Vitamin D3
25 mg zinc with selenium and vitamin D
EGP 380
EGP 12.7 per day · 30 days
- The page: Selenostar 30 tablets, Liposomal Zinc Gluconate 30 tablets and Limitless Ossofortin vitamin D3 2000 IU
- The page suggests selenium after breakfast, vitamin D after lunch and zinc after dinner
- EGP 380 for the bundle
Heads-up: Three supplements together; do not add a multi with the same nutrients without asking a pharmacist
High dose 50 mg: only on medical advice
The adult upper limit is 40 mg a day from all sources, per Harvard. These two have 50 mg per capsule, so they suit a high dose a doctor prescribes for a set period after a test.
#7
50 mg zincHigh dose
Life Extension Zinc Caps 50 mg – 90 Capsules
A high dose, for when a doctor advises it
EGP 710750
EGP 7.9 per capsule · 90 capsules
- The pack: 50 mg zinc per capsule, 90 vegetarian capsules
- The page: zinc as OptiZinc
- EGP 710, was 750
Heads-up: 50 mg is above the adult upper limit (40 mg a day per Harvard), so do not take it daily for long without a doctor
#8
50 mg zincPicolinate
NOW Zinc Picolinate 50 mg – 120 Capsules
A high dose as zinc picolinate
EGP 1,300
EGP 10.8 per day · 120 days
- The pack: 50 mg zinc picolinate, 120 vegetarian capsules
- The page: one capsule a day with food
- By NOW Foods
Heads-up: Like Life Extension, 50 mg is above the daily upper limit, so ask a doctor before taking it long term
What does it cost per day?
| Product | Type | Zinc | Price | Per day/unit |
|---|---|---|---|---|
| Limitless C-Zinc – 30 Lozenges | Lozenge with C | 5 mg | EGP 76 | EGP 2.5 |
| Immuniphar Plus – 20 Tablets | Zinc, copper, C, D | 11 mg | EGP 120 | EGP 6.0 |
| Organic Nation Liposomal Zinc Gluconate – 30 Tablets | Zinc only | 25 mg | EGP 195 | EGP 6.5 |
| Life Extension Zinc Caps 50 mg – 90 Capsules | High dose | 50 mg | EGP 710 | EGP 7.9 |
| Avantic Acetylcysteine Vita C MAX – 20 Capsules | NAC plus vitamins | 7.5 mg | EGP 170 | EGP 8.5 |
| Puritan’s Pride Zinc 25 mg – 100 Tablets | Zinc only | 25 mg | EGP 950 | EGP 9.5 |
| NOW Zinc Picolinate 50 mg – 120 Capsules | High dose | 50 mg | EGP 1,300 | EGP 10.8 |
| Daily Immunity Bundle – Selenium, Zinc and Vitamin D3 | 3-product bundle | 25 mg | EGP 380 | EGP 12.7 |
How to take it
- With food: the Liposomal Zinc and NOW pages say with food, which also helps with the nausea Harvard says high doses can cause.
- One source only: add up the zinc from every supplement you take, including a multi, and keep the total at 25 mg or less.
- Apart from some antibiotics: the US National Library of Medicine says supplements containing zinc should be taken 6 hours before or 2 hours after ciprofloxacin; ask a pharmacist about yours.
- Not a treatment on its own: zinc does not cure a cold or any infection; see a doctor for a high fever or tiredness that drags on.
Watch out for too much
- NHS: high doses reduce copper absorption, which can lead to anaemia and weak bones.
- US National Library of Medicine: large amounts can cause diarrhoea, cramps and vomiting, and long-term excess can cause copper, iron or magnesium deficiency.
- Cochrane: mild side effects such as a bad taste and nausea were more common with zinc for colds.
- Children need only 3 to 8 mg a day, so do not give them adult tablets without a doctor.
Not sure which one?
Beseha pharmacists answer on WhatsApp. Tap the “Ask a pharmacist” button, tell them your age and the supplements and medicines you take, and they will help you choose.
FAQ
What is the best zinc supplement for immunity in Egypt?
For most adults a 25 mg daily supplement is enough, such as Organic Nation Liposomal Zinc Gluconate at EGP 195 or Puritan’s Pride Zinc 25 mg; for a lower dose with other vitamins there is Immuniphar Plus with 11 mg zinc.
What is a safe daily zinc dose?
Men need 11 mg and women 8 mg a day; the NHS advises no more than 25 mg a day from supplements unless a doctor advises, and the adult upper limit is 40 mg from all sources.
Does zinc prevent colds?
A 2024 Cochrane review found zinc probably makes little or no difference to catching a cold, though it may shorten one when used as treatment, with low certainty.
When should I take zinc?
With food to reduce nausea, and apart from some antibiotics such as ciprofloxacin, per the US National Library of Medicine.
Is 50 mg of zinc safe?
It is above the adult upper limit of 40 mg a day, so do not take it daily for long without a doctor, because excess zinc lowers copper absorption and can cause anaemia.
Can I take zinc with vitamin C?
Yes, and some products combine them, such as Limitless C-Zinc and Immuniphar Plus, but add up the zinc from all your supplements.
Is zinc good for hair?
Mainly when a deficiency is confirmed; we explain the difference between zinc and biotin in a separate guide on hair loss.
Read next: zinc or biotin for hair loss and signs of nutritional deficiency.
The bottom line
Start with food, and if you need a supplement take one product at 25 mg or less, such as Liposomal Zinc or Puritan’s Pride, or Immuniphar Plus for a lower dose with copper. Zinc does not prevent colds, and 50 mg is for medical advice only.
All zinc supplements at Beseha →
Sources
- NHS: Others, vitamins and minerals (zinc)
- Harvard T.H. Chan School of Public Health: The Nutrition Source, Zinc
- MedlinePlus: Zinc in diet
- Cochrane review 2024: Zinc for prevention and treatment of the common cold
- MedlinePlus: Ciprofloxacin
This content is for information and is not a substitute for advice from a doctor or pharmacist. Prices and availability may change; the final price is on the product page.
