TL;DR: Zinc is an essential mineral crucial for many bodily functions, including immune support, normal wound healing, and sensory perception. Zinc bisglycinate and zinc picolinate are two popular supplement forms. Both are well-absorbed, but zinc bisglycinate is generally better tolerated by the digestive system. Zinc bisglycinate may be superior due to its chelated form, which can lead to better absorption and less interference with other minerals—it’s also included in several supplements from Seeking Health™ as one of our preferred forms of zinc.†
What Is Zinc and What Does It Do For Your Body?
Zinc is an essential metal and mineral that your body needs to stay healthy.† It's found in many foods, including:
- Oysters—they have the highest!
- Pork—center loin, bone-in
- Beef—bottom sirloin
- Turkey Breast
- Blue Crab
- Cheddar Cheese
- Oats
- Shrimp
- Pumpkin Seeds
- Lentils
While you only need small amounts of zinc, it's crucial for many body functions, including supporting a healthy immune response1,2 and normal wound healing3. Interestingly, it’s also essential for your senses of taste and smell!†
In general, daily intake of zinc also supports healthy:4†
- Protein and DNA synthesis
- Cell growth and division
- Skin
- Fetal development during pregnancy5
- Children’s growth and development
- Insulin production
- Thyroid function
- Detoxification pathways6
- Eyes and vision
- Blood clotting
- Reproductive functions7
- Bones
- Cognitive function and aging8
- Blood sugar levels
- Heart function and cholesterol levels9
- Digestion10
- Enzyme production
- Metabolism
Overall, zinc plays a role in over 300 enzyme reactions! It’s the second most abundant trace element in the human body after iron. If you need more zinc than your nutritious diet provides, you can get it from dietary supplements.†
The zinc that’s included in supplements comes in several forms. Two popular ones are zinc bisglycinate and zinc picolinate. Both have good bioavailability and can easily be absorbed. However, zinc bisglycinate is also well-tolerated by the digestive system. Keep reading to dive deeper into these popular zinc forms to determine which is best for you.†
Zinc Bisglycinate vs Zinc Picolinate—What’s The Difference?
Both zinc bisglycinate and zinc picolinate are made by attaching zinc to other molecules to help the body absorb it better.†
Zinc bisglycinate is zinc attached to glycine, which is an amino acid. An amino acid is a building block of protein your body uses to make and repair tissues and help with many important functions like digestion and growth.†
Zinc picolinate is zinc attached to picolinic acid. Picolinic acid is a small molecule that your body makes from an amino acid called tryptophan, and it helps your cells absorb minerals like zinc more easily.
Both forms can be helpful in raising zinc levels in the body, but they might work a little differently.
Key points about zinc bisglycinate and zinc picolinate include:
Zinc bisglycinate:†
- Is well-tolerated and can support healthy zinc levels in the blood.11
- Helps support healthy immune system function.
Zinc picolinate:†
- Can support healthy zinc levels in hair, urine, and red blood cells.
- Has been used to support healthy taste receptors.12
Both forms:†
- Are designed to improve zinc absorption compared to some other zinc supplements.
- Can be used to maintain healthy zinc levels in your blood.
- May have different effects on the body, but more research is needed to fully understand these differences.
Is It Better To Take Zinc Bisglycinate or Zinc Picolinate?
Zinc bisglycinate may be a better form of zinc to take compared to zinc picolinate due to chelation. Chelation is when a substance binds to metals or minerals in your body to help remove them or make them easier to absorb. It’s like a magnet that grabs onto certain nutrients or toxins so your body can use or get rid of them more effectively. Chelation can help zinc bisglyncinate absorb better than other forms of zinc. It's also gentler on the stomach, which means it's less likely to cause an upset stomach or other digestive issues.†
Zinc bisglycinate is superior due to the following:†
- It's absorbed better by the body.
- It's easier on the stomach.
- It doesn't interfere with the absorption of other minerals as much as other zinc forms.
- It can support healthy zinc levels in the blood more effectively.
These benefits make zinc bisglycinate a good choice if you want to increase your zinc intake, especially if you've had trouble with other supplements.
Conversely, while highly absorbable, zinc picolinate may not be suitable for you, especially if you have specific health conditions or are taking certain medications like antibiotics or diuretics—it can weaken their effects. Additionally, if you retain too much copper, you should be cautious, as zinc impacts copper levels in the body.
Taking too much zinc picolinate can also lead to the following side effects:
- An upset stomach, nausea, and vomiting
- Diarrhea and stomach cramps
- A weakened immune system
- A bad taste in your mouth
- Feeling dizzy or tired
Seeking Health Zinc Supplements
Ensure adequate zinc intake while supporting your long-term healthcare goals with Seeking Health! Many of our supplements contain zinc bisglycinate to support maximum absorption and digestive ease, so you don’t have to worry about nasty side effects. You can relax knowing you’re getting high-quality, scientifically-backed supplements that work in tandem with your delicious, nutritious diet! We do the footwork to make sure you get nothing but the best!†
Zinc Lozenge contains potent and bioavailable zinc bisglycinate for optimal absorption. It supports healthy skin, hair, eyes, immune system activity, and intestinal lining. It comes in a delicious and convenient-to-take lozenge!†
Multivitamin One is a one-a-day multivitamin featuring bioavailable nutrients, including zinc bisglycinate. It also contains powerful antioxidant properties to support healthy aging and stress defenses. It contains no vitamin C, magnesium, calcium, or iron to allow customization of these individual nutrients.†
Multivitamin Sensitive is a customizable multivitamin and mineral supplement. It is strategically formulated without certain nutrients to allow for individual serving size customization. It also contains adaptogenic herbs, including ashwagandha, Siberian ginseng, and American ginseng, to support general wellness.†
The Bottom Line
Zinc is a crucial mineral for many bodily functions, and both zinc bisglycinate and zinc picolinate are effective supplement options. However, zinc bisglycinate has an advantage due to its chelated form, offering better absorption and gentler digestion. However, the choice between the two ultimately depends on you.†
Regardless of which you choose, it's vital to adhere to recommended dosages and consult with your healthcare professional before starting any zinc supplement, especially if you’re pregnant, breastfeeding, or have specific health conditions. While supplements can be beneficial—especially supplements that contain zinc bisglycinate from Seeking Health—they are meant to be used in addition to an already-balanced diet as part of your long-term healthcare goals.†
References:
- https://pubmed.ncbi.nlm.nih.gov/18385818/
- https://pubmed.ncbi.nlm.nih.gov/11115789/
- https://pubmed.ncbi.nlm.nih.gov/29295546/
- https://pubmed.ncbi.nlm.nih.gov/32183116/
- https://pubmed.ncbi.nlm.nih.gov/26690476/
- https://pubmed.ncbi.nlm.nih.gov/29743987/
- https://pubmed.ncbi.nlm.nih.gov/33671837/
- https://pubmed.ncbi.nlm.nih.gov/35883555/
- https://pubmed.ncbi.nlm.nih.gov/34395491/
- https://pubmed.ncbi.nlm.nih.gov/25400994/
- https://pubmed.ncbi.nlm.nih.gov/18271278/
- https://pubmed.ncbi.nlm.nih.gov/36937245/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.