Table of Contents
Table of Contents
The trace mineral zinc is needed by your body for a host of wellness aspects, from immune function to cellular health.1 Unfortunately, our modern diet often lacks sufficient zinc to maintain optimal health, which is why many turn to supplements to plug any nutritional gaps. When it comes to zinc supplements, there are a variety of options to choose from, a fact that can sometimes cause confusion. Before deciding on a supplement, it’s important to understand the different forms of zinc and identify which one may be best for you and your needs.
Zinc supplements often feature a combination of zinc and an organic molecule, such as gluconic acid. This is done to make the mineral more stable and therefore more easily absorbed by the body. When this combination occurs, the resulting nutrient is described as “chelated,” and in the case of gluconic acid, it results in zinc gluconate.
Which type of zinc you consume can make a difference in your overall results, as various chelated forms of zinc (like gluconate, picolinate, or citrate) have varying absorption rates (also known as “bioavailability”). The bioavailability of zinc forms is an important factor to consider.
The bioavailability of a chelated form of zinc depends on a couple of factors, such as its solubility in water and elemental zinc content. An example would be zinc glycinate, which is slightly water-soluble but contains an elemental zinc content of 25%.2 Research indicates a high level of bioavailability for this form, with significant plasma increases of zinc levels after administration in capsule form to adult women over a six-week period.3
In other research, healthy adult men were given tablets consisting of zinc gluconate (water-soluble, 14% elemental content) or zinc oxide (insoluble, 80% content) for two weeks.2 At the conclusion, the zinc gluconate was shown to achieve maximum plasma concentrations, indicating superior absorption over zinc oxide.4
Similarly, zinc citrate is slightly soluble, with an elemental content of 31%.2 In research involving healthy adults, it is shown to have comparable bioavailability to zinc gluconate.5
Further research has shown that when healthy volunteers were given tablets containing zinc picolinate (slightly soluble, 21% elemental content)2 over a four-week period, they demonstrated increased zinc levels in their hair and urine, again indicating high bioavailability.6
With this in mind, zinc glycinate, zinc gluconate, zinc citrate, and zinc picolinate appear in studies to be well-absorbed forms of zinc supplementation.
A non-chelated supplemental form is zinc oxide (insoluble, 80% elemental concentration).2 This form of zinc has demonstrated low bioavailability in studies4,7 and is more often used topically or as a bulking agent rather than for raising internal zinc levels.
Certain forms of zinc supplementation are typically used to support specific aspects of wellness. For example, zinc gluconate and zinc acetate, in lozenge form, have been shown in studies to support innate immune function (rapid immune response against challenges).8,9
Likewise, zinc carnosine (often referred to in research as polaprezinc, a bioavailable, chelated form of L-carnosine and zinc)10 has been linked to both gut health11 and bone tissue health12 in various studies.
Insufficient zinc may contribute to suboptimal health, particularly in the areas of oral wellness, tissue repair, and immune response.13 Zinc cannot be produced endogenously by the body, which is why ensuring you get an adequate amount in your diet or from supplements is important to overall health and wellness.
The wellness benefits of zinc include promoting tissue health (especially after injury), proper immune function, and overall cellular health. Zinc has also been linked to promoting healthy development throughout life.13
Other aspects of wellness that zinc contributes to include:
Natural food sources of zinc include:13
Generally speaking, zinc chelates such as zinc gluconate, zinc glycinate, and zinc picolinate have been shown in research to be among the most bioavailable in supplement form.
Zinc oxide is not typically considered well-absorbed by the body when taken as an oral supplement. However, it is commonly used for external (topical) applications.
It is generally considered safe for adults to take zinc daily, keeping in mind that the tolerable upper intake level is set at 40 mg per day. As with any supplement, consult with your doctor before beginning or changing any health regimen.16
Adult men should aim for 11 mg per day, while women need closer to 8 mg daily, according to the U.S. FDA’s Recommended Daily Intake guidelines.13 Consult your doctor if you are pregnant or nursing, as your needs may be greater. Side effects of zinc when taken orally may include upset stomach, GI discomfort, or headache.16
Zinc is an essential micronutrient that the body relies on for optimal health and wellness, but modern diets may not achieve adequate levels. That’s why supplementing with the form of zinc that best meets your specific needs (and features high bioavailability) is a practical way to help promote health and vitality.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
References:
DISCLAIMER:This Wellness Hub does not intend to provide diagnosis...
This Wellness Hub does not intend to provide diagnosis, treatment, or medical advice. Read more. The content provided on this Wellness Hub is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options. Information on this Wellness Hub should not be considered as a substitute for advice from a healthcare professional. The claims made about specific products throughout this Wellness Hub are not approved to diagnose, treat, cure, or prevent disease.
