Key Takeaways
Zinc is an essential mineral that supports immune function, skin maintenance, healthy gut barrier function, and hundreds of other processes in the body.
Different forms of zinc provide varying amounts of elemental zinc and have varying evidence of absorption, so the best choice depends on your goals and routine.
Zinc citrate is a practical choice for daily nutritional support, while zinc carnosine offers targeted support for the gut barrier.
Zinc is an essential trace mineral that plays a role in over 300 different processes in the body1. It acts as both a structural building block and a chemical messenger, facilitating gene expression, DNA synthesis, and cell creation.2 These functions support immune system function, skin maintenance, healthy gut barrier function, and more.1 For a deeper dive into the benefits of zinc, read our guides to Zinc Benefits for Women and Zinc Benefits for Men.
Because our bodies don't store zinc, we have to get it from the food we eat.3 Zinc is found in high amounts in seafood, red meat, and poultry, as well as dairy, seeds, legumes, and fortified foods. While a well-rounded diet of whole foods is the best way to obtain nutrients, supplements can help fill common nutritional gaps.
Zinc supplements come in many different chemical forms, each with varying elemental zinc content (the actual amount of zinc your body receives), solubility, evidence of absorption, and suitability for different types of supplements. It's easy to get overwhelmed comparing zinc bisglycinate vs. picolinate or zinc picolinate vs. zinc citrate. But instead of trying to figure out which of these compounds is the definitive best, it's more helpful to consider which form may be best for your goals.
Here's how some of the most common forms compare:
This form provides a relatively high amount of elemental zinc by weight and has demonstrated good absorption.4 In one randomized controlled trial, zinc citrate was absorbed as well as zinc gluconate and better than zinc oxide when taken without food.5 This combination makes it a good fit for a daily greens powder.
This form provides less elemental zinc by weight than zinc citrate, so more of it is needed to deliver the same amount of elemental zinc.4 Some research suggests that chelated forms such as zinc bisglycinate can be well absorbed, although comparisons between different zinc forms are limited and don't establish one form as universally superior.
The best type of zinc supplement is the one that fits your routine and goals. Are you just interested in targeted zinc support? If so, a standalone zinc bisglycinate capsule might be right for you. If you want additional zinc while addressing multiple common nutrient gaps, then a foundational nutrition supplement is a better choice.
Look for products that are backed by scientific research and formulated for the best absorption. For example, AG1 Next Gen includes zinc citrate for its higher percentage of elemental zinc and effective absorption. If you want additional gut support, zinc carnosine (included in AG1 Pro) is a good option.*
You also want to be confident that you aren't putting anything harmful in your body. Choose a product that is third-party tested for quality and has a badge like NSF Certified for Sport®.
There are a few groups that are at greater risk for insufficient zinc intake:
With over 75 vitamins, minerals, and whole-food-sourced ingredients, AG1 Next Gen also delivers 20 mg (182% DV) of highly bioavailable zinc citrate.
Looking for targeted gut support? AG1 Pro includes an additional 75mg of zinc carnosine to help maintain the gut barrier. Get started today.
This form has a relatively low elemental zinc content compared with zinc citrate.4 A small human study found that zinc picolinate increased zinc levels in hair, urine, and red blood cells, although the study was limited.6 Due to a more complex manufacturing process, zinc picolinate tends to be more expensive than simpler forms like zinc citrate. It's also far less soluble than citrate, making it better suited to a capsule or tablet than a powder.
This form is widely used in supplements and lozenges. Human studies have found that zinc gluconate is well absorbed, including absorption comparable to zinc citrate in one randomized controlled trial.5 However, it contains less elemental zinc by weight than zinc citrate.
This compound has been studied for its effects on gastrointestinal mucosal tissue. Research suggests zinc carnosine can have localized effects on the GI mucosa and may help support gut barrier function.7,8