Is Zinc Bisglycinate or Zinc Picolinate Better? A Head-to-Head Comparison

October 31, 2025 •

4 min read

Zinc is an essential mineral involved in over 300 enzymatic reactions in the body. When choosing a supplement, the form matters significantly, raising the common question: Is zinc bisglycinate or zinc picolinate better? The answer depends largely on individual digestive sensitivity and absorption goals.

Quick Summary

Both zinc bisglycinate and zinc picolinate are well-absorbed chelated forms of zinc. While bisglycinate is often preferred for its gentler effect on the stomach, picolinate has a more extensive clinical history. The best choice depends on personal tolerance and specific health objectives.

Key Points

Superior Absorption: Both zinc bisglycinate and picolinate are highly bioavailable, chelated forms that offer much better absorption than common inorganic salts like zinc oxide.
Digestive Comfort: Zinc bisglycinate is typically easier on the stomach, making it a preferable option for individuals prone to nausea or digestive upset from supplements.
Clinical Evidence: Zinc picolinate has a more extensive history of clinical studies, including longer-term trials that demonstrate its effectiveness in increasing zinc levels in various body tissues.
Specific Goals: Choose zinc bisglycinate for digestive sensitivity or quicker short-term zinc level elevation. Opt for zinc picolinate for proven long-term correction of a deficiency.
Precautions: High, long-term doses of zinc can interfere with copper absorption, so it is essential to stay within recommended limits and consult with a healthcare provider.

What is Chelated Zinc?

To understand the difference between bisglycinate and picolinate, it is crucial to understand chelation. Chelation is a process where a mineral ion, like zinc, is bonded to an organic molecule, such as an amino acid. This creates a stable complex that the body can absorb more effectively and with fewer issues than inorganic forms like zinc oxide or zinc sulfate. This process is why both zinc bisglycinate and zinc picolinate are considered highly bioavailable.

Zinc Bisglycinate: The Gentle, High-Absorption Option

Zinc bisglycinate is a form of chelated zinc where the zinc mineral is bound to two molecules of the amino acid glycine. This chemical structure offers several advantages, especially for those with sensitive stomachs. The gentle nature of zinc bisglycinate is a primary reason it has become a popular choice among supplement users.

Studies have consistently shown zinc bisglycinate to have excellent bioavailability. Research comparing it to other forms, such as zinc gluconate, has demonstrated a significantly higher absorption rate. A study involving female volunteers found that zinc bisglycinate produced the highest plasma zinc levels in the short term compared to picolinate, gluconate, and oxide. The chelation with glycine is believed to aid in its efficient transport across the intestinal wall.

Key benefits of zinc bisglycinate:

Superior Bioavailability: The chelated form ensures a high rate of absorption.
Excellent Digestive Tolerance: It is known to be gentler on the stomach, reducing the risk of nausea or discomfort often associated with other zinc forms.
Broad Health Support: Like all zinc, it supports immune function, skin health, cognitive function, and reproduction.

Zinc Picolinate: The Clinically Studied Form

Zinc picolinate binds zinc to picolinic acid, a natural compound produced by the body from the amino acid tryptophan. This chelated form is also known for its high bioavailability and has a longer history of clinical use and study compared to bisglycinate.

Some research has highlighted zinc picolinate's strong absorption. One longer-term study showed that it effectively increased zinc levels in red blood cells, urine, and hair over a four-week period, whereas other forms like gluconate and citrate did not show significant increases in the same markers. Picolinate's efficacy is well-documented, making it a reliable option, particularly for those needing to address a deficiency. However, some individuals might experience more digestive side effects with picolinate compared to bisglycinate, though it is still generally well-tolerated.

Key benefits of zinc picolinate:

High Absorption Rate: The chelation with picolinic acid promotes efficient uptake.
Extensive Research: Its long clinical history provides substantial data on its effectiveness.
Comprehensive Health Benefits: Supports immune function, skin and eye health, and hormone balance.

Head-to-Head Comparison: Bisglycinate vs. Picolinate


Feature	Zinc Bisglycinate	Zinc Picolinate
Chelating Agent	Amino acid glycine	Picolinic acid
Absorption Rate	Very high; potentially quicker short-term elevation of plasma zinc levels	Very high; proven efficacy in raising long-term tissue zinc levels
Digestive Tolerance	Widely considered gentler on the stomach, less likely to cause discomfort	Generally well-tolerated, but some individuals may experience more digestive upset
Clinical History	Newer formulation, though supported by several studies	Longer and more established history of use and clinical study
Primary Benefit	Superior gentleness and potentially faster short-term absorption	Time-tested effectiveness and reliable long-term increase in zinc levels
Other Considerations	May be more beneficial for those with sensitive digestive systems	Excellent for targeting long-term deficiency correction

Which Form is Right for You?

Choosing between zinc bisglycinate and zinc picolinate largely depends on your specific health profile and tolerance. For most people seeking a highly absorbable and effective zinc supplement, either is an excellent choice.

If you have a sensitive stomach, zinc bisglycinate is likely the better option. Its reputation for being gentle on the digestive tract makes it ideal for those who have experienced nausea or discomfort with other mineral supplements.
If you are targeting a long-term deficiency correction, zinc picolinate has a more substantial body of long-term research supporting its efficacy in increasing zinc levels in tissues over several weeks.
If you are simply looking for a daily, effective supplement for general wellness, the difference in absorption and benefits may not be significant enough to choose one over the other. Cost and product availability may also be factors in this case.

Potential Side Effects

Regardless of the form, it's important to be aware of potential side effects, particularly with higher doses. Excessive zinc intake, especially over extended periods, can interfere with copper absorption and may cause digestive issues like nausea or stomach cramps. It is always best to consult with a healthcare professional before beginning any new supplement regimen.

Conclusion

While both zinc bisglycinate and zinc picolinate are effective, highly bioavailable chelated forms, their primary difference lies in digestive tolerance and the depth of research history. Zinc bisglycinate is generally considered the gentler option, making it an excellent choice for those with sensitive digestive systems. Zinc picolinate, with its longer history of clinical use, is a reliable and proven choice, particularly for sustained supplementation. The best decision is a personal one, ideally made in consultation with a healthcare provider who can assess your individual needs and sensitivities.

For more detailed information on dietary supplements and nutrient intake, consult the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Chelation is the process of bonding a mineral to an organic molecule, such as an amino acid. For zinc, this process creates a stable complex that the body can absorb more easily and efficiently than non-chelated forms, which often cause digestive issues.

Both forms effectively support the immune system due to their high bioavailability. The choice between them for immune support often depends on factors like digestive comfort rather than a significant difference in immune efficacy.

Zinc bisglycinate is generally considered the better option for those with sensitive stomachs. It is less likely to cause digestive side effects like nausea and stomach cramps compared to other forms.

Yes, common side effects can include nausea, upset stomach, diarrhea, and vomiting, especially with higher intake. Taking the supplement with food can often help mitigate these issues.

Both forms can be beneficial for skin health, including managing acne, due to their high absorption. Since zinc bisglycinate is gentler on the digestive system, it might be a better choice for individuals whose skin issues are exacerbated by gut sensitivity.

Yes, high-dose, long-term zinc supplementation can interfere with the absorption of other essential minerals, particularly copper. This is why consulting a healthcare professional is important.

Individuals seeking guidance on daily zinc intake should consult with a healthcare provider for personalized recommendations based on their specific needs and health status.