Zinkbisglycinat
Also known as: Zinc bisglycinate, Zinc bis-glycinate, Zinc glycinate, Zinc bis-glycinate chelate
Overview
Zinc bisglycinate is a highly bioavailable form of the essential trace mineral zinc, where a zinc ion is chelated (bound) to two glycine molecules. This chelation process is designed to enhance absorption compared to inorganic zinc salts like zinc oxide or zinc sulfate. It is primarily utilized as a dietary supplement to prevent and treat zinc deficiency, support immune function, and potentially aid in glycemic control. While zinc is naturally found in foods such as meat, seafood, nuts, and legumes, zinc bisglycinate is a synthetic chelate developed to optimize its uptake in the body. Its key characteristic lies in its superior absorption profile, making it an effective option for improving overall zinc status. Research on zinc bisglycinate's absorption and efficacy is moderate, with several randomized controlled trials (RCTs) and meta-analyses supporting its benefits, particularly concerning its bioavailability.
Benefits
Zinc bisglycinate offers significant advantages in improving zinc status due to its enhanced bioavailability. Primary research indicates that supplementation with zinc bisglycinate significantly increases plasma zinc levels more effectively than other forms, such as zinc gluconate or zinc oxide, as demonstrated in randomized controlled trials with healthy adults. For instance, a 6-week RCT involving young adult women showed that zinc bisglycinate significantly raised plasma zinc, whereas zinc gluconate did not. While direct evidence for zinc bisglycinate's specific impact on immune function, wound healing, and glycemic control is limited, general zinc supplementation has reported benefits in these areas. The improved absorption of zinc bisglycinate suggests it can effectively contribute to these broader zinc-dependent physiological processes. Benefits on plasma zinc levels are typically observed within weeks of consistent supplementation.
How it works
Zinc bisglycinate's enhanced absorption is attributed to its chelated structure. The zinc ion, bound to two glycine molecules, is absorbed via amino acid transport pathways in the intestine. This mechanism allows it to bypass some of the inhibitory factors that commonly reduce the absorption of inorganic zinc salts. The chelation with glycine also protects the zinc from forming insoluble complexes within the gastrointestinal tract, further improving its bioavailability. Once absorbed, zinc, an essential trace element, participates in over 300 enzymatic reactions, plays a crucial role in immune system modulation, supports protein synthesis, DNA repair, and acts as an antioxidant, contributing to overall cellular health and function.
Side effects
Zinc bisglycinate is generally considered safe and well-tolerated when consumed within recommended dosages. Common side effects associated with zinc supplementation, such as gastrointestinal discomfort, nausea, and a metallic taste, are reported to be less frequent with chelated forms like bisglycinate due to their improved absorption and reduced irritation. There are no major drug interactions specifically reported for the bisglycinate form; however, zinc in general can interfere with the absorption of certain antibiotics (e.g., quinolones and tetracyclines) and other minerals like copper and iron if taken simultaneously. It is advisable to take zinc supplements at least 2 hours apart from these medications or minerals. Contraindications include individuals with pre-existing copper deficiency or specific genetic disorders affecting zinc metabolism, as high zinc intake can exacerbate copper deficiency. Pregnant women and children should only use zinc supplements under medical supervision. The upper intake level for elemental zinc in adults is generally 40 mg per day to avoid toxicity, which can manifest as immune dysfunction, copper deficiency, and neurological issues.
Dosage
For correcting zinc deficiency, a typical dosage of zinc bisglycinate ranges from 15-30 mg of elemental zinc per day. Optimal dosages often fall within this range, with some studies utilizing 30 mg of elemental zinc daily for periods such as 6 weeks to observe significant increases in plasma zinc levels. The maximum safe dose, or Upper Intake Level (UL), for elemental zinc in adults is generally established at 40 mg per day to prevent potential toxicity. Zinc bisglycinate can be taken with or without food; however, taking it with food may help minimize any potential gastrointestinal discomfort, although this is less common with chelated forms. The chelation with glycine significantly improves absorption compared to inorganic salts. To maximize absorption and prevent interactions, it is advisable to avoid simultaneous intake with high-phytate foods (e.g., whole grains, legumes) or calcium supplements, as these can inhibit zinc uptake.
FAQs
Is zinc bisglycinate better absorbed than other forms?
Yes, randomized controlled trials (RCTs) have shown that zinc bisglycinate leads to better increases in plasma zinc levels compared to other forms like zinc gluconate or zinc oxide, indicating superior absorption.
Is zinc bisglycinate safe for long-term use?
Generally, yes, within recommended daily doses (up to 40 mg elemental zinc). For long-term use, it's advisable to monitor copper status, as high zinc intake can potentially affect copper levels.
When is the best time to take zinc bisglycinate?
Zinc bisglycinate can be taken at any time of day. Taking it with food may help reduce any potential gastrointestinal discomfort, though this is less common with chelated forms.
How quickly can I expect to see effects from zinc bisglycinate?
Improvements in plasma zinc levels can typically be observed within a few weeks of consistent supplementation with zinc bisglycinate.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8861317/ – This umbrella review and meta-analysis synthesized findings from multiple studies on zinc supplementation. It concluded that zinc supplementation generally offers health benefits, but noted significant variability in study quality and that the form of zinc greatly affects its absorption and efficacy.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11677333/ – This randomized controlled trial (RCT) investigated the effects of zinc bisglycinate versus zinc gluconate on plasma zinc levels in young adult women. It found that zinc bisglycinate significantly increased plasma zinc after 6 weeks, while zinc gluconate did not, highlighting the superior bioavailability of the bisglycinate form.
- https://ouci.dntb.gov.ua/en/works/4rwe61Ll/ – This systematic review and meta-analysis focused on polaprezinc, another chelated zinc compound. While not directly on bisglycinate, it supports the concept that chelated zinc forms can be effective for addressing zinc deficiency due to their good bioavailability, providing broader context for the efficacy of zinc chelates.
