Zinc is essential for immunity, skin, hair and wound healing. But not all forms are absorbed equally well. Here's how to choose the best zinc form according to your goal — with focus on immunity, skin/hair and tolerance.
Zinc forms: benefits and uses
Zinc bisglycinate (or glycinate)
Benefits: High bioavailability, well tolerated (no nausea), ideal for immunity/skin/hair.
Doses: 15–30 mg/day elemental zinc.
Use: Daily supplementation; prevention.
Zinc picolinate
Benefits: Good absorption, well documented.
Doses: 15–30 mg/day.
Use: Immunity, general supplementation.
Zinc citrate
Benefits: Good absorption, reasonable price.
Doses: 15–30 mg/day.
Use: Immunity, skin.
Zinc gluconate
Benefits: Mild, often used in lozenges.
Doses: 15–30 mg/day.
Use: Cold (lozenges), mild supplementation.
Zinc oxide
Benefits: Cheap, high concentration, but low absorption (only ~5%).
Doses: Avoid for oral supplementation.
Use: Topical (sunscreen, creams).
Digestive tolerance
- Best tolerated: bisglycinate, picolinate.
- Good tolerance: citrate, gluconate.
- Poor tolerance: oxide, sulfate (nausea).
Take zinc with meal to reduce nausea. Start with low dose (10–15 mg/day) and increase gradually.
Doses and protocols by goal
Immunity/prevention
- Form: bisglycinate, picolinate or citrate.
- Dose: 15–25 mg/day elemental zinc.
- Timing: With meal (morning or evening).
Skin/hair/nails
- Form: bisglycinate or picolinate.
- Dose: 20–30 mg/day.
- Timing: With meal; 2–3 months course.
Cold (acute)
- Form: gluconate (lozenges).
- Dose: 75–100 mg/day for 5–7 days.
- Timing: At first symptoms.
Precautions
- Copper: Long-term high zinc intake (>40 mg/day) can reduce copper absorption. Consider 1–2 mg copper/day if long-term high dose.
- Iron: Zinc can compete with iron; separate doses (2–4 h).
- Upper limit: 40 mg/day for adults (long-term).
Do not exceed 40 mg/day long-term without medical advice. Monitor copper/iron status.
FAQ
Which form of zinc is best?
Bisglycinate or picolinate for best absorption and tolerance.
Can zinc be taken daily?
Yes, but respect doses (15–30 mg/day). Monitor copper with long-term use.
Zinc morning or evening?
With meal (morning or evening) for better tolerance.
Summary
- Immunity: bisglycinate/picolinate/citrate, 15–25 mg/day, with meal.
- Skin/hair: bisglycinate/picolinate, 20–30 mg/day, 2–3 months.
- Cold: gluconate (lozenges), 75–100 mg/day, 5–7 days.
If on treatment, inform your healthcare provider. Monitor copper with long-term high dose.
