Is Zinc Bisglycinate the Best Form of Zinc?

November 21, 2025 •

3 min read

An estimated 17% to 20% of the global population is at risk for zinc deficiency, making supplementation a common practice. With numerous forms available, understanding the differences in absorption is crucial. This article explores whether zinc bisglycinate is the superior option for maximizing the benefits of this essential mineral.

Quick Summary

This guide compares zinc bisglycinate to other supplement forms based on bioavailability, absorption, and tolerability. It reviews scientific evidence supporting chelated zinc's benefits, discusses factors affecting absorption, and provides a comparison table.

Key Points

Superior Bioavailability: Zinc bisglycinate is highly absorbable due to its unique chelated structure, which protects it from dietary inhibitors.
Enhanced Absorption: It is absorbed via protein channels rather than mineral ones, preventing competition with other minerals like iron for uptake.
Gentle on the Stomach: Chelation with glycine makes zinc bisglycinate exceptionally well-tolerated, reducing the digestive upset often caused by other zinc forms.
More Effective Supplementation: Higher absorption means the body can more effectively utilize the zinc for its various functions, such as immune support and skin health.
Ideal for Sensitive Individuals: This form is a great option for those with lower stomach acid, digestive issues, or diets high in phytates, who may struggle to absorb other zinc forms.

What Is Zinc Bisglycinate?

Zinc bisglycinate is a chelated form of zinc, where it's bound to two glycine molecules. This structure protects the zinc from dietary inhibitors like phytates, improving absorption. It is absorbed via protein channels, reducing competition with other minerals and leading to better absorption and fewer digestive issues compared to some other forms.

The Importance of Bioavailability

Bioavailability indicates how much of a nutrient is absorbed and used by the body. For zinc, this varies significantly based on the form. Chelated forms like bisglycinate generally offer better bioavailability than inorganic salts, which can have lower absorption rates and cause stomach upset. This allows the body to use the zinc more effectively.

Zinc Bisglycinate vs. Other Common Forms

Understanding the differences between zinc forms is important when choosing a supplement. Zinc bisglycinate is often compared to zinc gluconate, zinc picolinate, and zinc oxide.

Studies suggest that zinc bisglycinate offers superior absorption. One study showed it resulted in 43% higher zinc blood levels compared to zinc gluconate. Another found it provided higher plasma and red blood cell zinc levels over a four-hour period compared to picolinate, gluconate, and oxide. Chelation with glycine is thought to enhance its efficient absorption. While zinc picolinate is also well-absorbed, some evidence indicates bisglycinate might lead to higher short-term blood levels. Inorganic forms like zinc oxide have significantly lower absorption.

Comparison of Common Zinc Supplements


Feature	Zinc Bisglycinate	Zinc Gluconate	Zinc Picolinate	Zinc Oxide
Bioavailability	Very High	Moderate	High	Low
Absorption Mechanism	Chelated; absorbed via protein channels	Mineral salt; requires stomach acid for absorption	Chelated with picolinic acid	Mineral salt; low solubility
Gastrointestinal Tolerability	Excellent; gentle on the stomach	Fair; can cause stomach upset	Good; generally well-tolerated	Poor; most likely to cause stomach distress
Typical Use	Long-term daily supplementation	Colds and acute conditions (often in lozenges)	Long-term daily supplementation	Topical creams; not recommended for oral use
Interaction with Food	Minimal interference from phytates	Inhibited by dietary phytates	Can be affected by food	Highly affected by food

Benefits of Choosing High-Absorption Zinc

Maximizing zinc absorption is crucial for benefiting from its roles in immune function, wound healing, and skin health. Efficiently absorbed zinc also supports DNA synthesis, protein production, and metabolic functions. Highly bioavailable forms are particularly useful for those with digestive issues, low stomach acid, or diets high in phytates. Good tolerability also encourages consistent use.

Who Should Take Zinc Bisglycinate?

While a balanced diet can meet zinc needs for most, certain groups may benefit from a highly absorbable form like zinc bisglycinate, including:

Older adults: May have reduced absorption and stomach acid.
Vegetarians and vegans: Diets high in phytates can inhibit zinc absorption; bisglycinate minimizes this.
Individuals with digestive disorders: Conditions like Crohn's can impair nutrient absorption.
People with low stomach acid: Bisglycinate is less dependent on stomach acid for absorption.

How to Optimize Your Zinc Bisglycinate Intake

To maximize benefits:

Take with food: To reduce the risk of stomach upset, especially for sensitive individuals. Taking it with dinner may support nighttime repair.
Avoid interfering supplements: Take zinc at a different time than iron or calcium supplements, as they can compete for absorption.
Consult a professional: Discuss dosage with a healthcare provider, particularly with underlying conditions or during pregnancy.

Conclusion: Is zinc bisglycinate the best form?

While the ideal form can vary, zinc bisglycinate offers significant advantages for many due to its enhanced bioavailability and excellent tolerability. Chelation with glycine allows for efficient absorption, bypassing competitive pathways, making it suitable for consistent, long-term use. It's especially beneficial for those with absorption challenges. Always consult a healthcare professional regarding supplementation.

For more in-depth information on mineral absorption and supplementation, you can visit the National Institutes of Health's Office of Dietary Supplements website.

Frequently Asked Questions

The main difference is absorption and tolerability. Zinc bisglycinate is a chelated form with very high bioavailability and is gentle on the stomach, while zinc gluconate is a mineral salt form with moderate absorption that is more likely to cause stomach irritation.

It is best to take zinc bisglycinate with a meal to avoid potential stomach upset, especially for those with a sensitive stomach. Taking it with dinner can also support overnight repair processes.

You can take it with most supplements, but for optimal absorption, it is best to take it at a different time of day than supplements containing iron or calcium, as they can compete for uptake.

Yes, zinc bisglycinate is an excellent option for vegetarians and vegans. Because it is chelated with glycine, it is less affected by phytates often found in plant-based foods, which inhibit zinc absorption.

Zinc bisglycinate is generally well-tolerated. However, some people may experience mild digestive side effects like nausea or stomach cramps, which are often mitigated by taking the supplement with food.

Zinc is crucial for immune cell function and signaling. The high absorption rate of zinc bisglycinate helps ensure the body has sufficient zinc to support the development and function of immune cells, including T-cells and white blood cells.

Zinc is important for collagen synthesis, wound healing, and inflammatory response. By providing a highly bioavailable source of zinc, bisglycinate can help support clearer skin and faster healing of wounds.