Zinc Picolinate vs Other Forms of Zinc: Benefits, Absorption and Uses

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 [1]:

• 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 [2]. 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 [3].

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 [4].

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 [5].

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:

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.

FAQs

What are the benefits of zinc picolinate?

Zinc offers benefits for immune health, fertility and reproduction, healthy vision, skin, hair, and nail health; bone formation, and cognitive wellbeing [1]. Zinc picolinate is a chelated form of zinc that is well absorbed, highly bioavailable, and gentle on the gut.

Is zinc picolinate better absorbed than other forms of zinc?

Yes, zinc picolinate is better absorbed and utilised by the body compared to other forms of zinc like gluconate and citrate [6].

What is the difference between zinc picolinate and other forms of zinc?

Zinc picolinate is zinc bound to picolinic acid, a natural by-product from tryptophan metabolism. Other forms of zinc use carrier molecules like citric or gluconic acid and not all products provide fully chelated zinc.

What is the best form of zinc supplement?

Zinc picolinate offers the best absorption and bioavailability of all zinc supplements. It’s also well tolerated and less likely to cause gastrointestinal side effects like zinc gluconate and oxide can.  

Are there any side effects of zinc picolinate?

When taken as directed, zinc picolinate is safe, well tolerated, and gentle on the digestion. We recommend you always take it with food, never on an empty stomach.

Zinc picolinate can interact with some medications, including antibiotics and diuretics. If you are pregnant, breastfeeding, or take any prescription medication, please talk to your healthcare provider before adding a zinc supplement to your routine.

We hope this article has helped clear any confusion around which form of zinc is best. If you have any questions about zinc or any other minerals or nutrients, do get in touch. We’re here to help. And remember, you can take our free quiz to find the right supplements and meal plan in less than a minute.

You may also like to read:

Zinc Picolinate – 5 Minute Guide

Natural Vs. Synthetic Vitamins: Do They Make a Difference?

Best Supplements to Support Fertility Naturally