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Zinc Bioavailability


I was wondering if anyone could give me the relative bioavailabilities of various kinds of zinc. Or at least tell me those which absorb well and those which are absorbed poorly.

I've seen the following kinds

Zinc gluconate
Zinc aspartate
Zinc asporotate
Zinc orotate
Zinc monomethionine'





Try here:



That is a good site but unless I missed it, doesn't have those figures.

Actually I've never seen all that in one place and some of it, never.

Every time I have seen a study giving information along these lines, there was not any great difference between any organic zinc form (all the ones you name are organic forms) or for that matter zinc sulfate, while zinc oxide was only about half as good.

My conclusion, it doesn't make much difference which organic form you happen to use.


i have tried zinc citrate for many months (3-6 50 mg pills a day) and a few months ago switched to zinc picolinate, it may just be placebo but i believe the picolinate form has helped me more


cool thanks for the responses


150-300 mg zinc from zinc citrate capsules a day?? (If I understand you correctly.)

That is grossly excessive, recommended by no one in the field, and may have caused you a copper deficiency.


Doesn't Poliquin recommend high amounts of his Uber Zinc? I believe it was Orotate and Aspartate, chelated.


It's possible there's a confusion between citing amount of zinc, and citing amount of total substance taken.

Ordinarily zinc dosage is spoken of in terms of the amount of zinc delivered. However some count the chelate in the weight, inflating the figure.

I have no idea what Poliquin recommends but I really doubt he means 150-300 mg of zinc.


Poliquin mentions not going above 50mg per day i'm pretty sure.


Just double checked his site. Yeah, he says to use his uberzinc 2.0 once a day, or in the case of severe zinc deficiency, 2 tablets 2-3 times a day. So 75mg if your looking to supplement, and 300-450mg if severely deficient. Each tablet was zinc aspartate 25mg and orotate 50mg.


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Again it could be that in some instances, e.g. when saying don't go above 50 mg per day, Poliquin is talking about milligrams of zinc, and in other cases, milligrams of total weight is being cited.

It is really not the way to go to cite milligrams of total weight, as what is relevant is the weight of the zinc, but such bad practices are not unknown.


I have.

Aspartate is the best.
Sulphate sucks.


I have.

Aspartate is the best.
Sulphate sucks.


59 fish oil caps a day ? is that regular (180+120) or extra strength (400+200) per pill ? i take 36 regular strength pills a day and would gladly take more for more benefits if the cost wouldn't kick my ass


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the best is zinc monomethionine trade marked as
(L-optizinc monomethionine) opti-zinc for short is the most available to the body many of the top companies use the one for there best zinc ive even seen some of the better companies put this form in there ZMA supplements.


I take Zinc Picolinate

Abstract The comparative absorption of zinc after oral administration of three different complexed forms was studied in 15 healthy human volunteers in a double-blind four-period crossover trial.

The individuals were randomly divided into four groups. Each group rotated for four week periods through a random sequence of oral supplementation including: zinc picolinate, zinc citrate, and zinc gluconate (equivalent to 50 mg elemental zinc per day) and placebo.

Zinc was measured in hair, urine, erythrocyte and serum before and after each period. At the end of four weeks hair, urine and erythrocyte zinc levels rose significantly (p<0.005, p<0.001, and p<0.001) during zinc picolinate administration.

There was no significant change in any of these parameters from zinc gluconate, zinc citrate or placebo administration. There was a small, insignificant rise in serum zinc during zinc picolinate, zinc citrate and placebo supplementation.

The results of this study suggest that zinc absorption in humans can be improved by complexing zinc with picolinic acid.