Quick summary
Zinc bisglycinate is a chelated form of the essential mineral zinc, where zinc ions are bonded to glycine molecules. This bonding potentially enhances absorption and bioavailability compared to some other zinc salts. Zinc itself is an essential trace element necessary for numerous physiological functions including immune support, growth, enzymatic activities, and antioxidant defense.
What is it?
Zinc bisglycinate consists of zinc chelated (bonded) to the amino acid glycine. Chelation is a process that can improve the stability and solubility of minerals, potentially enhancing their absorption in the digestive tract. This form is one among several commonly used zinc supplement types, alongside zinc sulfate, zinc gluconate, zinc oxide, and zinc citrate.
Main functions in the body
- Supports immune function
- Contributes to DNA synthesis and cell division
- Plays a role in wound healing
- Supports normal growth and development
- Involved in numerous enzymatic reactions and antioxidant defense
Recommended intake and upper limit
Zinc bisglycinate provides elemental zinc, so intake recommendations apply to total zinc intake from all sources. Recommended daily zinc intakes vary by age, sex, and life stage. Authoritative bodies such as the National Institutes of Health Office of Dietary Supplements provide detailed guidance on zinc requirements. Similarly, tolerable upper intake levels for total zinc intake are established to avoid adverse effects.
For specific daily zinc intake recommendations and upper limits, please refer to trusted sources such as the NIH Office of Dietary Supplements Zinc Fact Sheet.
Best food sources
- Meat
- Shellfish
- Legumes
- Seeds
- Nuts
- Dairy products
- Whole grains
Deficiency: causes, symptoms and risk groups
Zinc deficiency refers to inadequate amounts of zinc mineral, regardless of the supplemental form. Deficiency is uncommon in people consuming a balanced diet but may arise under certain conditions.
Risk groups
- Individuals with inadequate dietary zinc intake
- Elderly people
- Vegetarians and vegans (due to lower zinc bioavailability in plant-based foods)
- Those with malabsorption disorders
Signs and symptoms
- Impaired immune function
- Delayed wound healing
- Growth retardation in children
- Loss of appetite
- Hair loss
There are no deficiency data unique to zinc bisglycinate; these symptoms reflect zinc deficiency in general.
Supplement forms
Zinc supplements are available in several salt and chelated forms, including:
- Zinc sulfate
- Zinc gluconate
- Zinc oxide
- Zinc citrate
- Zinc bisglycinate
Absorption and bioavailability
Zinc bisglycinate, being a chelated form, is potentially better absorbed and more bioavailable than some non-chelated zinc salts such as zinc oxide or zinc sulfate. This is thought to be due to the glycine ligand reducing interactions with dietary inhibitors like phytates found in plant foods.
Absorption enhancers
- Chelation with glycine may improve zinc uptake
Absorption inhibitors
- Phytates in plant-based foods can reduce zinc absorption
Despite these theoretical advantages, direct comparative clinical data specific to zinc bisglycinate remain limited and require further research.
Potential benefits: what does the evidence say?
Zinc itself is essential for many physiological functions related to immune health, growth, enzymatic processes, and antioxidant defense. These roles are well documented by authoritative sources and supported by strong evidence.
Regarding zinc bisglycinate specifically, while it is marketed as a form with improved absorption, robust clinical trials demonstrating clear benefits over other zinc forms are currently lacking. Further studies are required to substantiate claims of superior efficacy or health outcomes.
Side effects and toxicity
- Gastrointestinal upset such as nausea or stomach pain, especially at high doses
Excessive zinc intake can lead to toxicity, including interference with copper absorption (potentially causing copper deficiency) and neurological symptoms. Hence, it is important not to exceed established upper intake levels for total zinc.
Pregnant and breastfeeding women, as well as individuals with certain medical conditions, should consult healthcare providers to determine appropriate zinc intake and supplementation.
Drug and nutrient interactions
The supplied evidence did not specify interactions involving zinc bisglycinate. However, it is known that high zinc intakes can interfere with copper absorption and might interact with some medications. Consultation with a healthcare professional is advised when combining zinc supplements with medication.
Who should be careful?
- Pregnant and breastfeeding women should seek medical advice before supplementation
- People with kidney or thyroid conditions
- Individuals with iron overload disorders
- Those using medications that may interact with zinc
Frequently asked questions
- Is zinc bisglycinate better absorbed than other zinc supplements?
- It is suggested that zinc bisglycinate may have improved absorption due to chelation, but clinical evidence directly comparing it to other forms is limited.
- Can I get enough zinc from my diet alone?
- Many individuals consume sufficient zinc through a balanced diet including meat, shellfish, legumes, nuts, and whole grains. Certain groups such as vegetarians or people with malabsorption may have higher risk of deficiency.
- Are there any risks in taking zinc bisglycinate supplements?
- Potential side effects include gastrointestinal discomfort at high doses. Excessive zinc intake can cause toxicity and interfere with other mineral balances.
- Should children take zinc bisglycinate supplements?
- Supplementation in children should be guided by healthcare professionals, based on dietary intake and risk of deficiency.
Evidence limitations
- No specific clinical trials or systematic reviews on zinc bisglycinate were identified in the supplied data.
- Comparative absorption and clinical benefits versus other zinc forms require further substantiation.
- EU-authorized health claims for zinc bisglycinate specifically are not supplied and should be verified.
References
Last reviewed
June 2024
Disclaimer: This information is provided for educational purposes and is not intended as medical advice. Always consult a healthcare professional before starting any new supplement, especially if you are pregnant, breastfeeding, have underlying health conditions, or take medications.