Which zinc suits you?

Overview of the common forms of zinc on the market. At Plenthera we currently stock zinc bisglycinate, ionic liquid zinc (also with copper) and zinc L-carnosine.

What is zinc?

Zinc (Zn) is an essential trace element. The body cannot make zinc itself and must obtain it from food or supplements. Zinc is a cofactor in more than 300 enzymes and plays a role in the immune system, DNA and protein synthesis, cell division and the skin.

Although the body contains only about 2–3 grams of zinc, the mineral is involved in an astonishingly broad range of processes. Zinc fingers — protein structures in which zinc plays a central role — are essential for reading and copying DNA. Zinc is also a component of superoxide dismutase, an important antioxidant enzyme, and plays a role in the production and storage of hormones such as insulin and testosterone.

In food, oysters are the richest source (up to 39 mg per 100 grams), followed by meat, legumes, nuts, seeds and wholegrain products. Plant sources contain phytates that can reduce zinc absorption — a point of attention for vegetarians and vegans. Soaking, sprouting and fermenting beans, grains and seeds reduces the phytate content and improves absorption.

An important nuance: high zinc intake over a longer period (>15 mg/day for months) can lower copper status, because zinc and copper compete for absorption. Some zinc supplements therefore add a small amount of copper. Also see our multivitamin category, where this mineral balance has already been taken into account.

Zinc and EFSA — what is scientifically recognised?

Zinc has an extensive range of authorised EFSA claims, included in Regulation (EU) 432/2012. A selection in the official wording:

"Zinc contributes to the normal function of the immune system."

"Zinc contributes to the maintenance of normal hair."

"Zinc contributes to the maintenance of normal nails."

"Zinc contributes to the maintenance of normal skin."

"Zinc contributes to normal DNA synthesis."

"Zinc contributes to normal protein synthesis."

"Zinc has a role in the process of cell division."

"Zinc contributes to the maintenance of normal testosterone levels in the blood."

"Zinc contributes to normal fertility and reproduction."

"Zinc contributes to the maintenance of normal bones."

"Zinc contributes to normal metabolism of vitamin A."

"Zinc contributes to the protection of cells from oxidative stress."

The claims apply at a daily intake providing at least 15% of the reference intake — that is 1.5 mg zinc per daily dose. Our products are well above that: 10 mg (KiKi Health), 15 mg (Vitals and Plantforce Magnesium+), 16 mg (PepZin GI®, 2 capsules) and 50 mg per full serving (Trace Minerals). The latter is above the EFSA upper limit of 25 mg per day; with fewer drops you dose lower. We only recommend long-term use above 25 mg per day in consultation with a doctor or orthomolecular therapist.

The zinc-copper balance — why it matters

Zinc and copper compete for absorption in the gut — a high zinc intake inhibits copper absorption. At common doses (10–15 mg zinc per day) this is not a problem for most people, because enough copper comes from food.

At higher zinc doses (>15 mg/day) over a longer period (months to years), copper status can become too low. This can manifest as anaemia, fatigue and reduced resistance — paradoxically, signs that some people wanted to address with zinc in the first place.

General guideline: with long-term zinc intake above 15 mg/day, 1–2 mg copper per day is recommended. At Plenthera this combination is found in Trace Minerals Ionic Zinc (2 mg copper per serving). Vitals Zink 15 mg is deliberately without copper. For separate supplementation: see our copper category.

Zinc at Plenthera and other forms on the market

Zinc bisglycinate — at Plenthera

Zinc bound to two glycine molecules — a chelate. High bioavailability, gentle on the stomach and little metallic taste. At Plenthera: Vitals Zink 15 mg with TRAACS® zinc bisglycinate from Albion Minerals, 100 plant-based capsules, deliberately without copper.

Ionic liquid zinc — at Plenthera

Zinc dissolved in water, dosed by the drop and easy to take for those who do not want to swallow capsules. At Plenthera: KiKi Health Ionic Zinc (10 mg zinc per 30 drops, 50 ml) and Trace Minerals Ionic Zinc (50 mg zinc and 2 mg copper per serving, supplemented with ConcenTrace® trace minerals, 59 ml).

Zinc L-carnosine (PepZin GI®) — at Plenthera

A patented 1:1 compound of zinc and the dipeptide L-carnosine, developed by Hamari Chemicals (Japan) and in use since 1994. Being researched in the context of the stomach and intestinal mucosa. At Plenthera: Doctor's Best PepZin GI® (16 mg zinc per 2 capsules, 120 capsules) and Now Foods Gastro Comfort, a formula with PepZin GI®, mastic gum, aloe vera and slippery elm.

Zinc in combination products — at Plenthera

Plantforce Magnesium+ provides 15 mg zinc per teaspoon in addition to 250 mg magnesium. Plent Beauty Blend Collageen combines fish collagen with vitamin C, biotin and zinc.

Other forms on the market

Zinc picolinate — zinc bound to picolinic acid, a natural breakdown product of tryptophan; high absorption in studies. Zinc gluconate — the classic form, widely used in lozenges. Zinc citrate — good absorption, mildly laxative at higher doses. Zinc oxide — inexpensive but with low absorption. Not currently stocked by us.

How do you use zinc?

1. Decide on your goal: maintenance (10 mg/day) or a higher dose (15–25 mg/day, temporarily).
2. Choose the form: bisglycinate for daily use, liquid zinc if you do not want to swallow capsules, zinc with copper for long-term use above 15 mg.
3. Preferably take zinc between meals for optimal absorption.
4. Not at the same time as calcium, iron or large amounts of coffee or tea — these can inhibit absorption.
5. With long-term use (>15 mg/day, longer than 8 weeks): make sure you get 1–2 mg copper per day.
6. With stomach complaints: take zinc with a light meal or choose bisglycinate.

Myths and misconceptions about zinc

Myth 1: "The more zinc, the stronger your immune system."

Above the reference intake, extra zinc does not provide a proportionally stronger effect. Higher doses (>25 mg/day long-term) can actually be counterproductive due to a lower copper status.

Myth 2: "Zinc and vitamin C always work better together."

Both contribute to the normal function of the immune system and are often combined, but there is no special synergy where 1+1=3. The combination is practical and logical, not a miracle cure.

Myth 3: "Zinc in cosmetics works just as well as orally."

On the skin, zinc has a function of its own (zinc ointment, zinc oxide as a UV filter). The official claims — such as the maintenance of normal skin — apply to intake via food or supplements.

Myth 4: "Vegans get enough zinc from legumes and nuts."

In absolute amounts that is sometimes true, but phytates in plant sources reduce absorption by 20–50%. Soaking, sprouting or fermenting and possibly a supplement are then a logical strategy.

Combining zinc with other supplements

• Vitamin C: vitamin C and zinc both contribute to the normal function of the immune system and are often used together.
• Copper: important for mineral balance with long-term zinc intake above 15 mg/day.
• Vitamin A: zinc contributes to normal metabolism of vitamin A.
• Vitamin D: vitamin D also contributes to the normal function of the immune system — a logical duo in winter.
• Magnesium: fits well into a mineral routine; at high doses, do not take at the same time.

Frequently asked questions

What is zinc?

Zinc (Zn) is an essential trace element and a cofactor in more than 300 enzymes. It plays a role in the immune system, DNA synthesis, cell division and the skin.

Which zinc is best?

For daily use: bisglycinate. For those who do not want to swallow capsules: ionic liquid zinc. Oxide has low absorption and is less suitable for targeted use.

What is zinc L-carnosine (PepZin GI®)?

A patented compound of zinc and L-carnosine from Hamari Chemicals (Japan). Available at Plenthera from Doctor's Best and in Now Foods Gastro Comfort.

How much zinc per day?

EU reference intake: 10 mg/day. EFSA upper limit: 25 mg/day for adults, from all sources combined.

When should you take zinc?

Preferably between meals. Not at the same time as calcium or iron.

Does zinc help with acne?

Zinc contributes to the maintenance of normal skin. Acne is a skin condition; have persistent complaints assessed by a GP or dermatologist.

Does zinc help hair and nails?

Zinc contributes to the maintenance of normal hair and normal nails. With a low zinc intake, supplementation can therefore be useful.

What are possible signs of a zinc deficiency?

For example, frequent colds, slow wound healing, thinning hair, reduced taste or smell and dry skin. No single sign is conclusive — a doctor can have your status determined.

Can you take zinc and copper together?

Yes. With long-term use above 15 mg zinc per day, 1–2 mg copper is recommended. Trace Minerals Ionic Zinc already contains this combination.

Can you use zinc long-term?

Up to 15 mg/day, long-term use is in principle safe. Above that: add copper and respect the EFSA upper limit of 25 mg/day. If in doubt: have your zinc and copper status determined and discuss the result with a doctor or therapist.

Sources

• Regulation (EU) 432/2012 — health claims for zinc.
• EFSA NDA Panel — Scientific Opinion on Dietary Reference Values for zinc (2014).
• Wessels I. et al., "Zinc as a Gatekeeper of Immune Function", Nutrients (2017).
• Solomons NW., "Update on zinc biology", Ann Nutr Metab (2013).
• USDA FoodData Central — zinc content of foods.
• WHO/FAO — Vitamin and Mineral Requirements in Human Nutrition (2nd ed., 2004).