Which Zinc is Best?
There's no single "best" zinc supplement, as the optimal choice depends on individual needs and preferences. However, certain forms are more easily absorbed than others.
Several factors influence the effectiveness and suitability of a zinc supplement:
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Absorption Rate: Different forms of zinc have varying absorption rates. Some are absorbed better than others. For example, research suggests that zinc diglycinate boasts the highest bioaccessibility, while zinc sulfate shows the lowest. Comparison of the Potential Relative Bioaccessibility of Zinc ...
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Bioavailability: This refers to how much of the zinc in a supplement your body can actually use. While many factors influence bioavailability, the chemical form of zinc plays a crucial role.
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Tolerance: Some people experience digestive upset from certain zinc forms, such as zinc sulfate. If this happens, switching to a different form like zinc citrate might be beneficial.
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Cost: Prices vary significantly between different zinc supplements. Zinc gluconate, for instance, is often cited for its affordability. Zinc Supplements: Benefits, Dosage, and Side Effects
Top Zinc Supplement Forms for Better Absorption
Research indicates that the following zinc forms are more easily absorbed:
- Zinc picolinate
- Zinc citrate
- Zinc acetate
- Zinc glycerate
- Zinc monomethionine
These forms are often preferred by those seeking better absorption and fewer digestive issues compared to zinc sulfate. [More easily absorbed forms of zinc are zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine. If zinc sulfate causes stomach irritation, you can try another form, such as zinc citrate.]
Dietary Sources of Zinc
Besides supplements, zinc is readily available in various foods. Excellent sources include:
- Oysters: Considered the richest source of zinc.
- Red meats: A significant source of zinc.
- Poultry: Another good source of dietary zinc.
- Cheese (ricotta, Swiss, gouda): Contains considerable amounts of zinc.
- Shrimp, crab, and other shellfish: Offer substantial zinc content. The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish.
Remember that dietary zinc should be considered alongside supplementation to meet your daily needs. Consult a doctor or registered dietitian before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications.
