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ING-095Ingredient Research Profile

Minerals

Zinc (Bisglycinate / Picolinate)

Also known as: Zinc bisglycinate · Zinc picolinate · Zinc gluconate

●●●Strong Evidence

Essential mineral involved in 300+ enzymatic reactions. Deficiency suppresses testosterone and immune function. Bisglycinate and picolinate forms have the best absorption.

Effective Dose

15–30mg elemental / day

per clinical evidence

Evidence Level

Strong

Minerals

Mechanism

Metalloenzyme co-factor, testosterone biosynthesis, immune signalling

primary action

Best For

Testosterone support

Immune function, Wound healing, Taste/smell

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Zinc (Bisglycinate / Picolinate)?

Zinc is the second most abundant trace mineral in the body after iron and is an essential structural component or catalytic centre for over 300 metalloenzymes. Athletes, vegetarians, and older adults are at elevated risk of suboptimal zinc status due to increased losses, reduced absorption from phytate-rich plant foods, and impaired gastric acid production.

How It Works: The Science

Zinc is required by 5-alpha reductase (testosterone metabolism), aromatase (testosterone-to-oestrogen conversion — zinc partly inhibits it), and LH receptor signalling. Immunologically, zinc is essential for thymulin synthesis (T-cell maturation), NK cell activation, and macrophage function. It also stabilises cell membranes and DNA repair enzymes.

Primary Mechanism

Metalloenzyme co-factor, testosterone biosynthesis, immune signalling

Evidence-Based Benefits

Restores testosterone in deficient men

strong

Prasad et al. (1996) — zinc restriction lowered T; supplementation restored it

Reduces common cold duration by ~33%

strong

Hemilä (2011) meta-analysis — zinc acetate lozenges started within 24h reduced cold duration

Accelerates wound healing

moderate

Multiple RCTs — topical and oral zinc improve wound closure rates

Dosage Guide

Effective Dose

15–30mg elemental / day

15–30mg elemental zinc/day. Bisglycinate or picolinate: best bioavailability. Gluconate: effective for lozenges. Oxide: cheapest but poor absorption (~4–10%). Take away from high-phytate meals. Do not exceed 40mg/day long-term without copper co-supplementation (zinc depletes copper).

Safety Profile & Side Effects

Tolerable UL is 40mg elemental zinc/day. Chronic excess causes copper deficiency (anaemia, neuropathy). Acute high doses cause nausea. Zinc lozenges cause taste disturbance.

Who Should (and Shouldn't) Take It

Best for

Testosterone supportImmune functionWound healingTaste/smell

Who it's for

Athletes sweating heavily (zinc lost in sweat), vegetarians and vegans, men wanting testosterone support, anyone with frequent infections, and wound-healing patients.

Frequently Asked Questions

What is the recommended dose of Zinc (Bisglycinate / Picolinate)?

Is Zinc (Bisglycinate / Picolinate) safe?

Tolerable UL is 40mg elemental zinc/day. Chronic excess causes copper deficiency (anaemia, neuropathy). Acute high doses cause nausea. Zinc lozenges cause taste disturbance.

How does Zinc (Bisglycinate / Picolinate) work?

Who should take Zinc (Bisglycinate / Picolinate)?

Athletes sweating heavily (zinc lost in sweat), vegetarians and vegans, men wanting testosterone support, anyone with frequent infections, and wound-healing patients.

Related Ingredients

Magnesium (Glycinate / Malate)Vitamin D3 + K2 Copper (Bisglycinate)ZMA (Zinc, Magnesium, B6)

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →