Swanson · Zinc · Capsules
Is Swanson Chelated Zinc 30 mg underdosed?
Verdict
30 mg a dayas the label directs · RDA 11 mg · upper limit 40 mg a day
Meets the RDATaken as the label directs (1 serving a day, 30 mg each), it gives 30 mg a day. The RDA is 11 mg for men and 8 mg for women, and the US upper limit is 40 mg a day.
One capsule gives 30 mg, enough on its own for the 11 mg RDA; it ranks 7th of 12 zinc supplements here by dose.
1 capsule a day reaches 11 mg.
Why some zinc comes in 50 mg? The 40 mg limit and the doses studies used.
What the label says
- Zinc per serving
- 30 mg in 1 capsule
- Servings a day
- 1 serving a day
- Zinc a day, as directed
- 30 mg
- Reference
- RDA 11 mg · upper limit 40 mg a day Evidence: Moderate
Suggested Use: As a dietary supplement, take one capsule per day with water.
More about zinc: forms, timing and the studies behind the dose.
Same category, compared
All 12 zinc supplements we checked, ranked by dose (commission never changes the order). RDA 11 mg · upper limit 40 mg a day; servings counted to 11 mg.
| Product | Per serving | Servings to reach it | Form |
|---|---|---|---|
| BulkSupplements.com Zinc Picolinate Softgels 11 mg | 11 mg | 1 or less | Capsules · zinc picolinate |
| GNC Zinc 30 mg | 30 mg | 1 or less | Tablets · zinc gluconate |
| MaryRuth's Organic Ionic Zinc Liquid Drops | 11 mg | 1 or less | Liquids · zinc sulfate |
| Nature Made Zinc 30 mg | 30 mg | 1 or less | Tablets · zinc gluconate |
| NaturesPlus Zinc 30 mg | 30 mg | 1 or less | Tablets · soy, zinc amino acid chelate |
| Pure Encapsulations Zinc 30 | 30 mg | 1 or less | Capsules · zinc picolinate |
| Swanson Chelated Zinc 30 mg (this product) | 30 mg | 1 or less | Capsules · zinc glycinate chelate |
| Thorne Zinc Picolinate 30 mg | 30 mg | 1 or less | Capsules · zinc picolinate |
| Nature's Bounty Zinc 50 mg | 50 mg | 1 or less | Tablets · zinc gluconate |
| Nutricost Zinc Gluconate 50 mg | 50 mg | 1 or less | Capsules · zinc gluconate |
| Sports Research Zinc Picolinate 50 mg | 50 mg | 1 or less | Capsules · zinc picolinate |
| Spring Valley Zinc 50 mg | 50 mg | 1 or less | Tablets |
Where the reference doses come from
- Zinc, 11 mg/day: Schoofs et al., 2024.
- Label data: National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Label Database, 2026. https://dsld.od.nih.gov/. Label 308456, including its servings a day.
For a supplement taken every day we judge the most the label's directions give in a day, and show the least. Read the full methodology or the corrections log.