What is the Healthiest Kind of Zinc to Take as a Supplement?

October 4, 2025 •

4 min read

According to the National Institutes of Health, zinc is an essential mineral that our bodies cannot produce, making dietary intake or supplementation necessary. Choosing the right form is crucial for maximum benefit, but what is the healthiest kind of zinc to take as a supplement? The answer depends on your body's absorption needs and digestive sensitivity, with chelated forms often leading the way for superior bioavailability and tolerability.

Quick Summary

This article explores the healthiest and most absorbable forms of zinc supplements, including chelated options like picolinate and bisglycinate. It compares these types to help you make an informed decision based on absorption rates, bioavailability, and digestive comfort, outlining their benefits and ideal uses.

Key Points

Chelated Forms Are Best: Zinc picolinate and zinc bisglycinate are top choices due to their superior bioavailability and gentle effect on the digestive system.
Absorption Varies by Form: Different types of zinc are absorbed at different rates; chelated forms are generally absorbed better than inorganic salts like zinc oxide.
Consider Digestive Comfort: Zinc bisglycinate is known for being especially gentle on the stomach, making it a good choice for those with sensitivities.
Look for Bioavailability: The healthiest zinc supplement is the one your body can most effectively absorb and use, which is why chelated forms are often recommended over basic salts.
Match the Form to the Need: For maximum absorption, choose picolinate or bisglycinate. For cold symptoms, gluconate or acetate in a lozenge may be effective.
Avoid Excessive Intake: Regardless of the form, excessive zinc intake can interfere with copper absorption and cause side effects. Adhere to recommended intake guidelines unless advised otherwise by a healthcare professional.

Understanding Zinc Bioavailability

Not all zinc supplements are created equal. The “healthiest” kind of zinc is largely defined by its bioavailability—how efficiently your body can absorb and utilize the mineral. For a zinc supplement to be effective, it needs to be well-tolerated by your digestive system and readily absorbed into your bloodstream. Chelation is a key concept here, where zinc is bound to a chelating agent, such as an amino acid, to create a more stable and absorbable compound. Non-chelated forms, like zinc oxide, are less bioavailable and more likely to cause stomach upset.

Chelated Zinc: The Gold Standard

Chelated forms of zinc are typically recommended because they are gentler on the stomach and offer superior absorption. Two of the most highly regarded chelated forms are zinc picolinate and zinc bisglycinate.

Zinc Picolinate: Bound to picolinic acid, a compound naturally produced by the body, this form is often cited as having excellent absorption. Some studies show it effectively raises zinc levels in the body, particularly in red blood cells and hair. It is well-tolerated and a popular choice among practitioners for those needing maximum absorption.
Zinc Bisglycinate: This form binds zinc to two molecules of the amino acid glycine. The chelation process allows it to be transported through the peptide channels used for protein absorption in the digestive tract, potentially leading to higher absorption. Research indicates it is very gentle on the stomach, causing less digestive discomfort than other forms. Some studies suggest it elevates blood plasma zinc levels more significantly in the short term compared to other forms.

Other Common Zinc Forms

Beyond chelated options, several other types of zinc are available, each with its own characteristics.

Zinc Citrate: This form is chelated to citric acid and is considered to be absorbed as well as zinc gluconate, with the added benefit of a less bitter taste. It's a good alternative for those who find the taste of other forms unappealing.
Zinc Gluconate: One of the most common and cost-effective forms, it is frequently used in over-the-counter cold remedies like lozenges. It is generally well-absorbed, but some studies show it is less bioavailable than chelated forms like bisglycinate.
Zinc Sulfate: An inorganic salt that is widely available and inexpensive, but may be less absorbed and more likely to cause stomach irritation compared to chelated forms. It has been used to address acne and deficiency, but better-tolerated alternatives exist.

Which Zinc is Right for You?

Choosing the best form of zinc depends on your primary goal. For those seeking the highest possible absorption and bioavailability, chelated forms like picolinate and bisglycinate are often the top contenders. If budget is a major concern, or if you are specifically looking for cold relief, gluconate is a readily available and effective option. For sensitive stomachs, bisglycinate's gentle profile makes it a standout choice. Always consider your individual health needs and consult a healthcare professional before beginning any new supplement regimen.

Comparison of Common Zinc Supplements


Feature	Zinc Bisglycinate	Zinc Picolinate	Zinc Citrate	Zinc Gluconate	Zinc Sulfate	Zinc Oxide
Bioavailability	High (Amino acid chelate)	High (Picolinic acid chelate)	Moderate-High (Citric acid chelate)	Moderate (Organic salt)	Low (Inorganic salt)	Very Low (Inorganic salt)
Absorption	Excellent (often cited as superior for blood levels)	Excellent (often cited for overall absorption)	Comparable to gluconate, better than oxide	Well absorbed, but can be less efficient than chelates	Less absorbed than chelated forms	Poorly absorbed orally
Digestive Tolerance	Very gentle, well-tolerated	Generally well-tolerated	Less bitter taste, mild on stomach	Can cause stomach upset in some	Can cause significant gastric irritation	Most likely to cause GI upset
Best For...	Maximum absorption, sensitive digestion	Maximum absorption, boosting overall levels	General use, avoiding bitter taste	Cold remedies, general use (cost-effective)	Budget-friendly option, acne treatment	Topical applications (sunscreen, etc.)

Conclusion

While several forms of zinc are available as supplements, the healthiest choices are typically the most bioavailable and best-tolerated ones. Based on current evidence, chelated forms like zinc bisglycinate and zinc picolinate represent the best options for oral supplementation due to their superior absorption and gentle digestive profile. Zinc citrate offers a well-absorbed and better-tasting alternative, while zinc gluconate remains a reliable and cost-effective choice, particularly for cold symptom management. Less bioavailable forms like zinc oxide and zinc sulfate are generally not recommended for routine oral intake due to poor absorption and higher risk of stomach upset. Ultimately, the best choice depends on individual needs, but prioritizing a chelated form is the safest bet for maximizing the health benefits of your zinc supplement.

For more detailed information on supplement bioavailability and dietary reference intakes, consult the official guidelines from the National Institutes of Health (NIH).

Frequently Asked Questions

Chelated zinc is bound to an organic compound, like an amino acid (e.g., glycine or picolinic acid), which significantly improves its stability, absorption, and bioavailability. Non-chelated forms, like zinc oxide, are inorganic salts that are more difficult for the body to absorb and can cause greater digestive upset.

While zinc gluconate is well-absorbed and widely available, some studies suggest that zinc picolinate offers superior absorption, particularly for long-term supplementation. Zinc picolinate may be a more efficient option if you are seeking to raise your overall zinc levels, though zinc gluconate is effective for short-term use, such as treating cold symptoms.

Zinc bisglycinate is widely cited as one of the most gentle forms of zinc on the stomach. Because it is chelated with the amino acid glycine, it is easily absorbed and less likely to cause the nausea or gastric distress associated with less bioavailable forms like zinc sulfate or zinc oxide.

It is often recommended to take zinc supplements with a meal to minimize the risk of stomach upset, which is a common side effect, especially with higher amounts. However, certain foods high in phytates (like legumes and whole grains) can inhibit zinc absorption, so some prefer to take it between meals.

General recommended dietary allowances for zinc vary by age and sex. Most zinc supplements contain amounts above the typical daily needs, intended to support overall levels. It is important to be aware of the tolerable upper intake levels for zinc.

Yes, excessive zinc intake can be harmful. Consuming high amounts over a long period can lead to side effects like nausea, vomiting, and copper deficiency, which can cause neurological problems and weakened immunity. It is important to adhere to established upper intake levels.

For general immune support, highly-absorbed chelated forms like zinc picolinate and bisglycinate are excellent options for maintaining healthy zinc levels. For targeting the common cold, zinc acetate or gluconate in lozenge form is often used to help reduce the duration of symptoms by allowing direct contact with the throat.