Zinc Picolinate - 5 Minute Guide

You may think of zinc as the go-to mineral for fighting colds but this essential nutrient does far more than stop coughs and sore throats. Zinc is used in hundreds of biochemical reactions in the body and is essential for immune, bone, reproductive, digestive, and mental health. But many people simply aren’t getting enough zinc from their diet. In this quick guide we explore what zinc does, how to spot the signs of deficiency, and what to look for in a zinc supplement. 

What does zinc do?

Zinc is an important trace mineral, so-called because there’s only a trace amount of it in the body. But don’t let quantity fool you; that tiny amount of zinc is incredibly hardworking.

Zinc and fertility

Both male and female fertility depend on optimum amounts of zinc. 

In men, zinc supports:

• Sperm formation.

• Sperm motility [1].

• Antioxidant protection of sperm.

• Capacitation – the set of processes that allow sperm to penetrate and fertilize an egg [1].

• Healthy prostate tissue.

In women, zinc supports every stage of fertility, from egg maturation in the ovary, to fertilization, foetal development, and a healthy pregnancy [2].

Zinc and your immune system

The human immune system is a complex network of immune cells, inflammatory chemicals, and a host of other biomarkers. 

Zinc is integral to this network as it influences [3]:

• Immune cell development.

• A balanced immune response (neither overactive nor underactive).

• The ability of immune cells to identify and destroy pathogens.

• A balanced inflammatory response (not too much, not too little).

• Antioxidant protection against inflammatory damage.

Zinc deficiency has been shown to adversely affect the immune response to harmful microbes and favour the development of allergies and autoimmune conditions [3].

Zinc and your hair, skin, and nails

Hair, skin, and nails all contain large amounts of collagen, the main protein in our structural tissues. Zinc is needed for collagen formation, and for the cell division and growth processes that build strong healthy nails, skin cells, and hair follicles. 

If oily skin and acne are a problem, zinc could be the answer. It helps regulate the amount of sebum produced by oil glands in the skin [4].

Zinc and mental health

There are receptors for zinc throughout the brain and central nervous system to support:

• Brain cell signalling.

• Antioxidant protection to brain cells.

• Modulation of neurotransmitters like serotonin and dopamine, our happiness and reward hormones.

Some of the antidepressant effects of zinc are thought to be linked to higher levels of brain-derived neurotropic factor (BDNF) in parts of the brain associated with emotions [5]. In these areas BDNF regulates brain chemicals associated with mood disorders. 

Zinc and eye health

Eye tissue contains a lot of zinc, especially in the retina. This section at the back of the eye converts the images we see into electrical signals to be sent to the brain. 

As an antioxidant, zinc helps protect delicate eye tissues from the harmful effects of UV light [6]. Low levels of zinc can affect night vision and may lead to the development of chronic eye diseases [6]. 

Zinc and healthy metabolism

Zinc is one of several nutrients that help us metabolise proteins, carbohydrates, and fats. These macronutrients need to be broken down into smaller and smaller molecules so we can utilise their components and produce energy for survival.

What are the signs of zinc deficiency?

Signs of zinc deficiency vary according to age. In infants and children, look out for:

• Diarrhea.

• Hair loss.

• Poor growth.

• Frequent infections.

In adults, be aware of:

• Frequent infections.

• Poor wound healing.

• Loss of sense of taste and/or smell.

• Fertility problems.

• Changes in cognitive function and mental health.

• Loss of appetite.

• Hair loss.

• Diarrhoea.

• Vision problems.

• Unexplained weight loss.

Certain groups of people have an increased risk of zinc deficiency. They include:

• Vegetarians and vegans (especially if they are relying on ultra processed foods).

• People with inflammatory gut conditions that affect nutrient absorption.

• Alcoholics.

• Those taking medications that either affect zinc absorption in the small intestine or block zinc uptake into cells.

What is zinc picolinate good for?

Zinc picolinate is a good choice for:

• Supporting fertility and reproductive health

• Anyone at risk of zinc deficiency

• Those looking to optimise their immune health

• People who are concerned about chronic eye problems and/or age-related macular degeneration

• Those seeking support for anxiety and/or depression

• People taking medications that interfere with zinc absorption or utilisation

• General hair, skin, and nail support

What’s the difference between zinc picolinate and regular zinc?

Like all minerals, zinc comes in different forms for supplementation. Zinc picolinate is made from elemental zinc bound to picolinic acid, a naturally occurring derivative of the amino acid tryptophan. It has an excellent rate of absorption compared to some other types of zinc. 

Zinc picolinate is an oral zinc supplement whereas other forms of zinc are used in skin creams, hair products, and medications.

How much zinc should I take?

Zinc requirements vary according to age and nutritional need. Our zinc picolinate supplement provides 25mg of elemental zinc per dose to support optimum zinc levels.

Are there any side effects or contraindications for zinc picolinate?

When taken as directed zinc is well tolerated. Always take zinc with food and not on an empty stomach.

Excessive levels of zinc can cause nausea, vomiting, dizziness, headaches, and loss of appetite [7]. Higher intakes (50mg+) can, over time, lead to copper deficiency and magnesium imbalance [7].

Zinc supplements can interact with certain medications including some antibiotics and diuretics [7]. For this reason we recommend you speak with your healthcare practitioner before taking zinc alongside any prescription medication.  

How to choose a zinc supplement

If you’re considering a zinc supplement, look for:

• A trustworthy brand that’s upfront about how they source their products and ensure an ethical supply chain.

• Additives: steer clear of supplements filled with unnecessary additives and bulking agents. 

• The type and amount of zinc: read the label carefully to check what type of zinc it is, and how much elemental zinc is in the product. Some brands only state the total weight of the zinc and its carrier molecule which makes it hard to know how much usable zinc is in each capsule.

Here at Ethical Nutrition we use the finest vegan ingredients and planet-friendly packaging. You can be confident in the knowledge that our product is 100% zinc picolinate with no unnecessary binders, fillers, or other additives. Start your journey to better health today with our zinc picolinate capsules.  

You might also enjoy reading:

Top 4 Supplements for Anxiety

Magnesium with Malate: The Benefits of This Savvy Supplement

Understanding Methylation: What Is It and Why Is It Important? 

References

1. Allouche-Fitoussi, D., & Breitbart, H. 2020. The Role of Zinc in Male Fertility. International Journal of Molecular Sciences, 21(20), 7796. doi.org/10.3390/ijms21207796

2. Garner, T. B., Hester, J. M., Carothers, A., & Diaz, F. J. 2021. Role of zinc in female reproduction. Biology of Reproduction, 104(5), 976–994. doi.org/10.1093/biolre/ioab023

3. Wessels, I., Maywald, M., & Rink, L. 2017. Zinc as a Gatekeeper of Immune Function. Nutrients, 9(12), 1286. doi.org/10.3390/nu9121286

4. Liska, D., Quinn, S., Lukaczer, D., Jones, D. S., Lerman, R. H. 2004. Clinical Nutrition – A Functional Approach. The Institute for Functional Medicine, Washington.

5. Mlyniec, K. 2021. Interaction between Zinc, GPR39, BDNF and Neuropeptides in Depression. Current Neuropharmacology. 19(11) doi.org/10.2174/1570159X19666210225153404

6. Grahn, B. H., Paterson, P. G., Gottschall-Pass, K. T., & Zhang, Z. 2001. Zinc and the eye. Journal of the American College of Nutrition, 20(2 Suppl), 106–118. doi.org/10.1080/07315724.2001.10719022

7. National Institutes of Health, n.d. Zinc [online] Available at <https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h16> [Accessed 11 Nov. 2024].