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Moderate evidenceVitamins & minerals

Zinc Sulfate

The cheapest and most-studied zinc salt. It reliably corrects deficiency and has reasonable evidence in acne, but it is also the form most likely to upset the stomach.

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What the science says

  • Reduces inflammatory acne lesions Moderate evidence

    A systematic review and meta-analysis of zinc in acne vulgaris found supplementation reduced inflammatory lesion counts compared with placebo, with zinc sulfate among the forms studied. Effects were smaller than with standard acne therapy and gastrointestinal side effects were common.

  • Shortens colds in children in some trials Limited evidence

    A randomized double-blind trial of zinc sulfate in children reported shorter cold duration, but the wider Cochrane evidence on zinc for the common cold is inconsistent and was ultimately withdrawn pending revision. Treat this as unsettled.

  • Corrects deficiency and its consequences Moderate evidence

    An umbrella review of zinc intake and health outcomes found supplementation improves growth and reduces infectious morbidity most clearly in populations where zinc deficiency is common. Benefits in well-nourished adults are much less apparent.

Dosage & safety

Studied doseZinc sulfate is about 23% elemental zinc, so a 220 mg tablet supplies roughly 50 mg. Adult requirement is 8–11 mg/day; acne trials used 30–200 mg/day of zinc sulfate. Take with food to limit nausea.
SafetyNausea and vomiting are frequent, more so than with picolinate or gluconate, and worse on an empty stomach. Above 40 mg/day of elemental zinc long term causes copper deficiency, anaemia and neurological problems. Zinc reduces absorption of tetracycline and quinolone antibiotics and of penicillamine — separate doses by at least two hours.

How to take it

TimingTiming does not matter; take it at whichever meal you will remember.
With food?Take it with food — zinc sulfate causes nausea and vomiting more readily than other forms, and much more so on an empty stomach.
Worth knowingIf it still makes you sick with food, switch to zinc picolinate or gluconate rather than pushing through.

Interactions

With medications

  • tetracycline and quinolone antibiotics

    Zinc chelates these antibiotics and both drug and mineral absorption fall sharply. Separate by at least 2 hours, ideally taking the antibiotic first

  • penicillamine

    Zinc binds penicillamine and reduces its effect. Separate by at least 2 hours

  • thiazide diuretics

    They increase urinary zinc loss over long-term use. No action needed beyond being aware zinc status may be lower than expected

With other supplements

  • copper

    Sustained zinc above 40 mg/day causes copper deficiency, anaemia and neurological problems. Stay below 40 mg/day of elemental zinc long term, or add 1–2 mg copper if a high dose is medically needed

  • iron and calcium

    They compete with zinc for the same absorption route. Separate by at least 2 hours

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does zinc sulfate help acne?

Zinc sulfate has moderate evidence for acne: a meta-analysis found zinc supplementation reduced inflammatory lesion counts compared with placebo. The effect was smaller than standard acne therapy, and gastrointestinal side effects were common; acne trials used 30–200 mg/day of zinc sulfate.

How much elemental zinc is in zinc sulfate?

Zinc sulfate is about 23% elemental zinc, so a 220 mg tablet supplies roughly 50 mg of zinc, against an adult requirement of 8–11 mg/day. Long-term intake above 40 mg/day of elemental zinc causes copper deficiency, anaemia and neurological problems.

Why does zinc sulfate make me nauseous?

Zinc sulfate causes nausea and vomiting more readily than zinc picolinate or gluconate, and much more on an empty stomach, so take it with food. If it still makes you sick with food, switch forms rather than pushing through.

Can I take zinc sulfate with antibiotics?

Zinc sulfate chelates tetracycline and quinolone antibiotics so both absorb far less; separate them by at least 2 hours, ideally taking the antibiotic first. The same applies to penicillamine, iron and calcium.

Scientific references

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