Zinc Picolinate vs Zinc Citrate 2023

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 Zinc is a powerful immune nutrient known for its benefits for providing immune health support and inflammation reduction as well as for improving cold and respiratory symptoms, wound healing, acne reduction, and lowering the risk of age-related diseases. Research on atherosclerosis and diabetes mellitus suggests that zinc deficiency may contribute to low-grade systemic inflammation.

zinc supplement


What is Zinc Citrate?

This type of zinc is made when zinc is chelated with citric acid. A study found that when given as a supplement without food, zinc citrate absorption was comparable with that of zinc gluconate, and higher than zinc oxide.

Zinc citrate is the zinc salt of citric acid. This compound is well-known as a dietary supplement that is useful in preventing zinc deficiency. Typically, we take this orally as a capsule or as a tablet.

However, due to the presence of zinc, this may have a metallic taste. However, taking a small amount of beverage after taking the tablet can avoid this unusual taste. Moreover, this treatment may irritate the digestive tract, resulting in an upset stomach. Another important side effect is, we may get flu-like symptoms including fever, sore throat, chills, etc.

Zinc citrate is the form that's most commonly used in dental hygiene products like toothpaste and mouthwash to fight plaque and gingivitis.

A study published in the Journal of Nutrition in 2014 showed that zinc citrate, given as a supplement, is as well-absorbed as zinc gluconate but has a more appealing, less bitter taste. Zinc citrate is the best type of zinc for use in toothpastes and mouthwashes for dental health and as a breath freshener.


What is Zinc Picolinate?

This chelated form of zinc salt is made with picolinic acid and is popular for oral use to reverse zinc deficiency. One study comparing the absorption of zinc picolinate, zinc citrate and zinc gluconate shows that there’s no significant change in any of these forms, but zinc picolinate did improve zinc absorption in humans.

However the study was from 1987 and for some people there are even better options now.

According to Chris Masterjohn:
I don’t recommend using zinc oxide or zinc picolinate. People are often surprised that I recommend against picolinate. So, in this episode (below), I explain why.



Elemental Zinc Amount: Zinc Picolinate vs Zinc Citrate

Different forms of zinc contain different amounts of elemental zinc, which refers to the weight of the zinc molecule by itself (Note: Most product labels tend to mark the elemental weight):
  • Zinc citrate is approximately 34% zinc by weight. For a dose of 50mg elemental zinc, take 146 mg zinc citrate. (Examine)
  • Zinc picolinate (20% of elemental zinc) (Metabolics)

Zinc Picolinate vs Zinc Citrate

Both zinc picolinate and zinc citrate are used as dietary supplements to address zinc deficiency, support immune function, and promote overall health. They are both available in various forms, including capsules, tablets, and liquid. They are widely available as over-the-counter (OTC) supplements and can be found in many health food stores, pharmacies, and online retailers. 

However, there are a few differences between the two forms..


a. Chemical Composition

Zinc picolinate is a zinc salt of picolinic acid, while zinc citrate is a zinc salt of citric acid. The key difference is the type of acid to which the zinc is bound. 

Picolinic acid is known to enhance the absorption of zinc in the body, potentially making zinc picolinate more bioavailable.


b. Bioavailability

Bioavailability refers to the amount of a nutrient that can be absorbed and used by the body. Zinc picolinate is believed to have higher bioavailability compared to zinc citrate due to its ability to enhance zinc absorption in the gut. However, the difference in bioavailability between the two forms may not be significant in practical terms.


Which is Better - Zinc citrate or Zinc picolinate?

When zinc bisglycinate is not being compared, one study found zinc picolinate exhibited superior absorption compared to zinc citrate and zinc gluconate, with significantly higher RBC, urine, and hair zinc after picolinate, compared to no increase in levels after citrate or gluconate.


Best Zinc Picolinate Supplements

1. Thorne Zinc Picolinate, 30 mg


  • Zinc: 30mg of an optimally absorbed form of zinc to support general wellness, immune function, healthy skin and connective tissue, and eye health
  • Immune Support: Zinc promotes the optimal functioning of the body’s immune response and promotes the activation of a type of white blood cell that helps moderate the body’s inflammatory response during times of immune stress
  • Skin and Eyes: Zinc promotes healthy skin and eyes
  • Optimal Absorption: Highly absorbable form of zinc

Ratings
4.8 out of 5 - 4,465 global ratings

Most zinc makes me nauseous, even the little elderberry lozenges with like 1mg of zinc. My husband even threw up after taking another common form of zinc too soon before breakfast. BUT THIS FORM I CAN TAKE ON AN EMPTY STOMACH WITHOUT EVEN KNOWING IT. The forms of vitamins we take are important, if one isn’t working for you, do some research. And always look into what forms our bodies can actually use! Otherwise, you’re investing in expensive pee.





2. Pure Encapsulations Zinc 30 mg



  • Zinc Picolinate Supplement for Immune System Support, Growth and Development, and Wound Healing, 60 capsules
  • Immune Support: Zinc works to support the body's natural defense system which aids immune system function, wound healing and the absorption of B vitamins.
  • Metabolism Booster: Zinc supports the digestion and metabolism of important vitamins, minerals, carbohydrates and other essential nutrients.
  • This mineral also supports normal fetal and reproductive development as well as healthy function.

Ratings
4.8 out of 5 - 10,242 global ratings

I used this to help balance vitamin deficiencies caused by my thyroid Hashimotos. I had mouth sores on and off for years and wanted to test whether a zinc deficiency was causing them. It works! My mouth sores stopped after 1-2 months of taking this zinc. I ran out and forgot to order more of this zinc and the sores came back. I used another form of zinc but it didn't work at all. I'm definitely going to keep ordering this for my thyroid problems. Also, these are tiny capsules and are easy to swallow. Highly recommend!




3. Nutricost Zinc Picolinate, 50mg



  • 240 Vegetarian Caps Per Bottle
  • 50 mg of Zinc (from Zinc Picolinate) Per Serving
  • 240 Servings of Zinc Picolinate Per Bottle
  • Non-GMO and Gluten Free
  • Manufactured In a GMP Compliant, FDA Registered Facility

Ratings 
4.7 out of 5 - 8,945 global ratings

The lid or cap for this bottle of Nutricost Zinc Picolinate 50mg, 240 Veggie Capsules is of the best material; it is non-slip for the human hand. No extra kitchen utensils or mechanic's tools are necessary for opening the bottle. It a dream come true for an elder person to open. It is perfect.

Considering the product itself, it is on par and delivers quality with notable results. Picolinate is the superior build for delivering quality zinc for human consumption. Simply put, I like it and its packaging.






Best Zinc Citrate Supplements

4. Pure Encapsulations Zinc Citrate




Supplement to Support Immune System, and Tissue Development and Repair | 60 Capsules

Immune Support: Zinc works to support the body's natural defense system which aids and improves immune system function.
Digestion And Metabolism: Highly absorbable Zinc supports the digestion and metabolism of important vitamins, minerals, carbohydrates and other essential nutrients.
This mineral is also essential for normal fetal and reproductive development and supports healthy function.

Ratings
4.8 out of 5 - 1,773 global ratings

This brand's quality is highly rated and no aftertaste. I will definitely buy repeatedly.




5. Best Naturals Zinc Citrate 30mg




3rd Party Lab Tested for Purity & Quality.
30 mg of Zinc Citrate per Tablet - 120 Tablets per Bottle.
Non-GMO & Gluten-Free
Proudly Made in USA, GMP Compliant, FDA Registered Facility.
No Artificial Color, Flavor, or Sweetener, No Preservatives, No Sugar, No Milk, No Corn, No Soy, No Egg, No Lactose, No Gluten, No Wheat, No Yeast, No Fish. Sodium Free.

Ratings
4.7 out of 5 - 7,309 global ratings

Have been using this product for years now and would't be without it ~ really works to ward off not so nice sickness ~ colds/flu/etc. ~ Please try and take daily and you I hope will see how it is a fantastic help with lots of illnesses that keep coming our way...



6. Solgar Zinc Citrate 30mg




- Zinc for Healthy Skin, Taste & Vision 
- Immune System & Antioxidant Support 
- Citrate Form for Optimal Absorption 
- Non GMO, Vegan 
- 100 Servings

- Optimal Absorption; Solgar Zinc Citrate contains the citrate form of zinc to help promote optimal absorption; The 30 mg of zinc in this formulation represents 273% of the recommended daily value

- Immune Support; Zinc exerts antioxidant activity and can support a healthy immune system; It also supports cell growth and DNA formation, as well as normal taste and vision

- Collagen Support; Zinc contributes to healthy skin, nails, and hair; It plays a role in the synthesis of collagen in bone tissue

- Non GMO, Gluten Free, And Kosher; Solgar Zinc Citrate Vegetable Capsules are suitable for vegans; Free of: gluten, wheat, dairy, soy, yeast, sugar, sodium, artificial flavor and sweetener

Ratings
4.8 out of 5 - 2,591 global ratings

this is a legit zinc supplement with high efficacy, very easy to swallow. I take it everyday with no issues or side effects. I haven’t been sick in years, when I got a mini cold a couple of months ago, I double dosed on this zinc supplement (which is safe to do temporarily) and my cold went away after 1.5 days!




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