Are you baffled by the number of zinc products on the market? There’s zinc picolinate, zinc gluconate, zinc citrate, zinc oxide – each one is different but it’s not always clear why. To solve this confusion, we’re diving into the science behind zinc picolinate and other forms of zinc to explore the benefits, absorption, and uses of this powerful mineral.
What does zinc do?
Zinc is an essential co-factor for hundreds of enzymes linked to:
Protein, fat, and carbohydrate digestion
Brain health and mental wellbeing
Fertility and reproduction
Metabolism of vitamin A
Bone, hair, skin, and nail health
Normal testosterone levels
Healthy vision
Immune system activity
Cell division and DNA formation
Antioxidant protection
Even though it’s needed for so many activities, your body only contains between 1.5-2.5g of zinc. The amount may be small but its actions are powerful.
What is zinc picolinate?
To be taken as a supplement, zinc needs to be combined with a carrier molecule, which affects the absorption and bioavailability of the mineral.
Zinc picolinate is zinc bound to picolinic acid, a natural by-product of the amino acid tryptophan. This organic carrier molecule makes zinc picolinate easier to absorb and more usable than other forms of zinc.
What are the benefits of zinc picolinate?
Zinc picolinate is better absorbed and utilised than other forms of zinc. Some of the common reasons why people choose zinc picolinate are for immune support, skin health, healthy vision, and to enhance fertility.
Zinc picolinate for immune support
Zinc influences immune cell development, a balanced immune response to infection, and antioxidant protection against cell damage.
Zinc for skin, hair, and nail health
Collagen, the structural protein in hair, skin, and nails, depends on healthy amounts of zinc. Zinc is often used to help manage acne and oily skin as it helps regulate sebum production from oil glands.
Zinc for healthy vision
The delicate tissues in the eyes are rich in zinc. It acts as an antioxidant to protect against the harmful effects of UV light.
Zinc for fertility
Zinc is essential for male and female fertility. It supports every part of the reproductive process, from sperm formation and motility to egg development, fertilization, and a healthy pregnancy.
Zinc picolinate vs zinc citrate and gluconate
Let’s compare zinc picolinate with other forms of zinc:
ZINC
PICOLINATE
ZINC
CITRATE
ZINC
GLUCONATE
Absorption [6]
Highest
Moderate
Moderate
Bioavailability [6]
Highest
Moderate
Moderate
Supporting deficiencies
✓
Skin & hair care
✓
✓
✓
Bone support
✓
✓
Immune support
✓
✓
✓
Healthy vision
✓
✓
Cognitive wellbeing
✓
✓
Fertility support
✓
✓
Capsule
✓
✓
Lozenge
✓
Possible side effects
Well tolerated
Well tolerated
May cause nausea
How to choose the best form of zinc supplement
The best form of zinc for absorption and bioavailability is zinc picolinate. It’s also well tolerated and gentle on the stomach compared to zinc gluconate or oxide.
When choosing a zinc picolinate supplement, look for a product that clearly states how much usable zinc is in each capsule (not just the total weight of the mineral and its carrier molecule) and make sure it’s free from unnecessary binders, fillers, and additives.
Zinc picolinate dosage and safety
The right dosage of zinc varies from person to person. It depends on things like how much your body needs, how much you already get from food, and how well your body absorbs nutrients. An optimal dose for a zinc picolinate supplement is 25mg.