Zinc Picolinate
Also known as: zinc dipicolinate, Zn picolinate
Zinc chelated with picolinic acid, a tryptophan metabolite that is proposed to aid mineral transport across the gut wall. A small 1987 crossover study reported higher zinc retention from picolinate than from citrate or gluconate, and that result still drives its popularity in immune and men's-health formulas. It contains about 21% elemental zinc and is well tolerated at typical doses.
Research summary
Supplies zinc, a cofactor for hundreds of enzymes and transcription factors involved in immune signaling, protein synthesis, and testosterone metabolism.
Dosage
Daily amounts, elemental (21% 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. The 40 mg adult UL is a total from food plus supplements; long-term intake above it can deplete copper, which is why higher-dose products often add 1–2 mg copper. Zinc dipicolinate (MW ≈ 309.6) is ≈ 21% Zn — verify against the supplier's certificate of analysis.
Source material: synthetic (zinc salt with picolinic acid)
As supplied: ≈ 21% Zn; 15 mg elemental ≈ 71 mg compound
Forms of Zinc
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Zinc Picolinate | 10–25 mg | 21% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Zinc Gluconate | 10–25 mg | 14% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| Zinc Bisglycinate | 10–25 mg | 25% | Capsule, Powder, Tablet, Gummy, Liquid | mid |
| Zinc Citrate | 10–25 mg | 31% | Capsule, Powder, Tablet, Gummy, Liquid | low |
| 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
Small dose, fits easily in any format. Metallic taste in liquids and gummies at higher levels.
Formulation notes
Iron at 25 mg or more in the same serving lowers zinc absorption. Zinc reduces absorption of tetracycline and quinolone antibiotics and of penicillamine. Pair with copper in long-term formulas above about 25 mg.
- Has an upper limit
Sources
Related ingredients
Zinc Gluconate
MineralThe most common zinc salt in multivitamins, lozenges, and immune products, containing about 14.3% elemental zinc.
Typical: 10–25 mg
Zinc Bisglycinate
MineralZinc chelated with two glycine molecules, sold as a gentle, well-absorbed form for people who get nausea from zinc salts.
Typical: 10–25 mg
Copper Bisglycinate
MineralCopper chelated with two glycine molecules, supplying about 25% elemental copper in commercial grades.
Typical: 0.5–2 mg
Zinc Monomethionine
MineralA complex of zinc with the amino acid L-methionine, best known under the OptiZinc trade name, carrying roughly 21% elemental zinc.
Typical: 10–25 mg
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