What is the best zinc?

Are you standing in a pharmacy or browsing an e-shop, looking at dozens of different zinc boxes and simply not knowing which one to choose? In this article, we will take a closer look at the chemical names and explain to you in simple terms which zinc is truly the "best" and why it doesn’t make sense to spend money on the ineffective ones.

Why does the form of zinc matter?

Imagine swallowing a zinc tablet. Just because it reached your stomach doesn’t mean your body will use it. We are talking about bioavailability, or the degree to which it is absorbed.

Some forms of zinc pass through your digestive tract almost unnoticed, and the body only gets a minimum (e.g., 10%). Other forms are designed so that the body "welcomes them with open arms" and absorbs the maximum (up to 80–90%).

If you are taking the wrong form, not only are you wasting money, but you may also irritate your stomach while still suffering from a deficiency of this mineral.

Battle of forms: Which zinc really works?

Let’s divide the most common forms of zinc on the market into three categories: those to avoid, the golden middle, and the absolute top.

1. Category "Waste of money" (Inorganic forms)

These forms are most often found in cheap multivitamins from the supermarket. They are cheap to produce, but their effect is minimal.

• Zinc Oxide (Zinc Oxide): Probably the most common and worst form in supplements. Its absorption is extremely low and often causes nausea if taken on an empty stomach. Oxide belongs more in diaper creams than in the stomach.

• Zinc Sulfate (Zinc Sulfate): Like oxide, it has very low absorption and is known to irritate the stomach.

Verdict: Better to avoid these forms.

2. Category "Golden middle" (Organic acids)

These forms are significantly better than inorganic ones and may be sufficient for regular supplementation, even though they are not the absolute top.

• Zinc Citrate (Zinc Citrate): A very popular form with good absorption (around 60%). It is gentle on the stomach and has a slightly sour taste, which is why it is often used in lozenges.

• Zinc Gluconate (Zinc Gluconate): Often used in lozenges against colds, as it has been shown that in this form (when dissolving in the mouth) it effectively shortens the duration of illness. For overall supplementation of zinc levels in the body, it is an acceptable average.

Verdict: A good choice if you have a limited budget or are looking for chewable lozenges.

3. Category "The best" (Chelated forms)

If you are looking for the answer to the question "Which zinc is the best?", you will find it here.

Chelated Bond means that the mineral (zinc) is bound to an amino acid. This bond works like a "Trojan horse." The body loves amino acids and absorbs them easily. Thanks to this combination, zinc passes through the digestive tract protected and the cells willingly take it in. These forms are also the gentlest on the stomach.

• Zinc Bisglycinate (Zinc Bisglycinate): The current king of zincs. Zinc here is bound to two glycine molecules. It is considered the most absorbable form with minimal risk of stomach irritation. For certainty, choose bisglycinate.

• Zinc Picolinate (Zinc Picolinate): Zinc bound to picolinic acid. Studies long-term confirm its excellent absorption, often higher than citrate or gluconate.

Verdict: Absolute winners. For maximum effect, look for the words "bisglycinate" or "picolinate" on the label.

Summary: How to choose?

• I want the best without compromise: Look for Zinc Bisglycinate (Zinc Bisglycinate Chelate).
• I want great quality at a reasonable price: Zinc Picolinate is an excellent choice.
• I need lozenges for a sore throat: Choose Gluconate or Citrate in a chewable form.
• I see "Zinc Oxide" in the ingredients: Return the product to the shelf.

Don’t forget proper usage

Choosing the best form is the first step to success. The second is knowing how to take it correctly. Even the best chelated zinc can cause nausea if taken at the wrong time, or it may not work if combined with unsuitable foods.

When choosing zinc, do not be tempted just by a low price or attractive packaging. Turn the box around and check the ingredients. Your body will thank you for investing in a quality chelated form.