Zinc Citrate
Also known as: trizinc dicitrate, Zn citrate
A zinc salt of citric acid with a relatively high zinc content of about 31%, giving it a compactness advantage over gluconate and picolinate. A 2014 stable-isotope study in young adults found its absorption matched zinc gluconate and beat zinc oxide, and it tastes milder than most zinc salts, which is why it appears in toothpaste and chewables as well as capsules. It is a good general-purpose form for multivitamins and immune blends.
Research summary
Supplies zinc for enzymatic, antioxidant (superoxide dismutase), and immune functions; the citrate anion keeps the salt reasonably soluble.
Dosage
Daily amounts, elemental (31% of the compound is the element).
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 5 mg | 10–25 mg | 40 mg | 40 mg |
NIH ODS — UL of 40 mg/day for adults from all sources
Doses are elemental zinc. Take with food to limit nausea. Trizinc dicitrate (MW ≈ 574.3) is ≈ 34% Zn anhydrous; commercial hydrated grades run about 31%, which is used here — verify against the supplier's certificate of analysis. Capped at the 40 mg UL.
Source material: synthetic (zinc oxide reacted with citric acid)
As supplied: ≈ 31% Zn (hydrated); ≈ 34% anhydrous
Forms of Zinc
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Zinc Citrate | 10–25 mg | 31% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Zinc Gluconate | 10–25 mg | 14% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Zinc Picolinate | 10–25 mg | 21% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Zinc Bisglycinate | 10–25 mg | 25% | Capsule, Powder, Tablet, Gummy, Liquid | mid |
| Zinc Oxide | 10–25 mg | 80% | Capsule, Powder, Tablet, Gummy | low |
| Zinc Monomethionine | 10–25 mg | 21% | Capsule, Powder, Tablet | mid |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Compact and low in metallic taste; a good pick for gummies and chewables. Limited water solubility at neutral pH, so liquids may need acidification.
Formulation notes
Iron of 25 mg or more in the same serving lowers zinc absorption. Reduces absorption of tetracycline and quinolone antibiotics. Pair with copper in long-term higher-dose products.
- Has an upper limit
Sources
Related ingredients
Vitamin C (Ascorbic Acid)
VitaminAscorbic acid is the reference form of vitamin C and the most common form in supplements; NIH ODS notes its bioavailability equals that of vitamin C naturally present in food.
Typical: 250–1,000 mg
Vitamin C (Sodium Ascorbate)
VitaminSodium ascorbate is the sodium salt of ascorbic acid.
Typical: 250–1,000 mg
Vitamin C (Calcium Ascorbate)
VitaminCalcium ascorbate is the calcium salt of vitamin C, commonly supplied as the dihydrate.
Typical: 250–1,000 mg
Zinc Gluconate
MineralThe most common zinc salt in multivitamins, lozenges, and immune products, containing about 14.3% elemental zinc.
Typical: 10–25 mg
Vitamin E (d-Alpha-Tocopheryl Succinate)
VitaminThe succinate ester of natural (RRR or d-) alpha-tocopherol, the one vitamin E form the body maintains in plasma and the form on which the RDA is based.
Typical: 67–268 mg