Table of Contents
Table of Contents
If you’ve ever browsed a vitamin shop or health food store looking for an effective zinc supplement, you may have noticed the plethora of options. Chelated zinc, zinc gluconate, zinc oxide, and zinc citrate – what’s the difference, and what type of zinc is best?
Because zinc intake is critical for human survival and we need to consume the mineral to maintain healthy levels, choosing the right type of zinc supplement may have a tremendous impact on your overall health.
Zinc is an essential trace mineral that must be obtained in your diet because your body can’t make it on its own. It’s actually the second most abundant trace mineral in the human body, present throughout all bodily tissues.
It’s critical for overall health and survival because it's needed for healthy cell division. It plays an essential role in many biochemical pathways, including the function of major body systems like the central nervous system, the nervous system, and the immune system.
The benefits of zinc also include its role as a powerful antioxidant that fights oxidative stress. It helps to control inflammation in the body and supports the body’s ability to maintain (or return to) homeostasis.
All this to say, your body needs zinc. Consuming foods rich in zinc is the best way to maintain healthy zinc levels, but it’s not uncommon to develop a zinc deficiency, which can have serious consequences.
Zinc deficiency impacts about 17 percent of the global population, as estimated by a 2019 report. It may occur when a person doesn’t eat enough foods containing zinc or has trouble absorbing the mineral because of digestive or gut health issues. Women on hormone replacement therapy, birth control pills, or those who are pregnant or nursing are also at an increased risk of zinc deficiency.
Some of the most common symptoms of zinc deficiency include:
With so many types of zinc supplements out there, it can be confusing to choose one that will get the job done. Why are there so many types of zinc? To improve zinc absorption in the body, it’s often “chelated,” or bound to another compound or amino acid. The compound that zinc is bound to impacts its bioavailability and efficacy.
To simplify your options, here’s the breakdown of the most common forms of zinc:
This is the most common over-the-counter zinc supplement that’s found in your local drug or health food store. It’s made with gluconic acid, which is often found in oral supplements, nasal zinc sprays, or lozenges. A meta-analysis indicates that zinc gluconate lozenges were able to reduce cold duration by 28 percent.
This type of zinc is made with citric acid. A study found that when given as a supplement without food, zinc citrate absorption was comparable with that of zinc gluconate and higher than zinc oxide.
This chelated form of zinc salt is made with picolinic acid and is popular for oral use to reverse zinc deficiency. One study comparing the absorption of zinc picolinate, zinc citrate, and zinc gluconate shows that there’s no significant change in any of these forms, but zinc picolinate did improve zinc absorption in humans.
This type of zinc supplement is made with citric acid. Zinc acetate is often added to remedies for the common cold, like nasal sprays and lozenges. A meta-analysis found that zinc acetate lozenges may actually be more effective than zinc gluconate lozenges in reducing cold duration.
Zinc oxide is used internally and topically. Orally, it’s known to be less bioavailable than zinc gluconate. Topically, zinc oxide is used in sunscreens and formulas meant to improve skin issues such as diaper rash, eczema, and psoriasis.
This is a zinc salt that is sometimes used in eye drops to ease irritation. It’s also taken orally to speed up wound healing. It may, however, cause stomach irritation because it competes with the intestinal absorption of calcium.
A newer option on the market is “enzyme-activated” zinc that differs from elemental zinc or chelated zinc. This type of zinc is made from whole-food fermented, enzyme-activated zinc to improve body absorption. It may be most comparable to increasing zinc levels with natural food sources.
Keep in mind, with all of these zinc supplements out there, eating foods rich in zinc is still the best way to maintain healthy levels of the mineral. Consuming pumpkin seeds, cashews, kefir, grass-fed beef, lamb, and chicken are great options for keeping those zinc levels where you need them to be.
The USDA suggests the following dietary intakes for zinc among adults:
Most experts consider the tolerable upper limit for zinc to be around 40 milligrams per day. “High doses” are amounts between 25-45 milligrams per day. People working to treat a zinc deficiency may benefit from taking 30 milligrams of zinc per day for 90 days.
If you are taking higher amounts of zinc, be sure to speak to your healthcare provider about potential adverse effects. Also, if you are taking higher doses of zinc, be sure to take a supplement that contains copper as well so that the mineral isn’t depleted by increased zinc intake.
References:
DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.
