Many people who consume nutrient-rich foods still prefer to ensure they are getting enough nutrients by adding extra vitamins and minerals, like zinc, to their diets. This choice is sensible since adequate zinc intake may contribute to treating colds and promoting faster healing of wounds.
However, even if you believe you’re consuming enough zinc through supplements to reach the recommended 8 to 11 milligrams daily, as advised by the U.S. National Institutes of Health (NIH), you might be mistaken. In its raw, elemental form, zinc lacks bioavailability, meaning your body might expel a significant portion of your zinc supplement, leaving you without the desired health benefits.
How much zinc could your body potentially absorb? According to the NIH, you might receive as little as 5% of the zinc you ingest, influenced by various factors. At best, NIH data indicates that you might absorb roughly half of the zinc you ingest. Fortunately, you can enhance these percentages by opting for a chelated zinc supplement.
How to help the body absorb zinc more efficiently
When zinc is chelated, it is molecularly bonded to another chemical or compound. For example, zinc picolinate is a fusion of zinc and picolinic acid. The presence of picolinic acid allows zinc picolinate to be absorbed more effectively than zinc alone.
Yet, zinc picolinate isn’t the only chelated zinc option available. Other chelated zinc varieties include zinc gluconate, zinc oxide, and zinc acetate. The choice of which type to take is yours. Keep in mind that different studies have yielded varied conclusions regarding which chelated zinc product offers the highest absorption rate.
For instance, a 2024 review in Nutrients examined several studies on zinc bioavailability. Among the studies reviewed, the results on which zinc supplement provided the best absorption were inconsistent. However, zinc glycinate and, to a lesser extent, zinc gluconate showed promising results in clinical tests.
Foods that can interfere with zinc bioavailability
Even if you opt for a chelated zinc supplement to enhance your zinc intake, you might still make a mistake that affects zinc absorption from both your food and supplement: consuming a substantial amount of plant products such as nuts, seeds, and beans.
Ironically, these plant types contain phytic acid, which transforms into phytates during digestion. Phytates hinder the absorption of zinc in your digestive tract, alongside other essential minerals like calcium and magnesium.
This doesn’t imply you should eliminate these foods from your diet altogether. However, if you transition to a plant-based diet, you might need to adjust your zinc supplement intake. Consult with a healthcare professional, such as your doctor or a nutritionist, to avoid excessive zinc intake. Otherwise, you may face symptoms such as stomach pain, vomiting, impaired smell and taste, among other issues associated with excessive zinc consumption.
