Zinc Bisglycinate
Research Reliability -
A highly bioavailable chelated zinc that supports immune defense, hormonal balance, skin health, and wound healing.
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Zinc Bisglycinate
Description
Zinc bisglycinate delivers zinc in a chelated form bonded to glycine, offering superior absorption and tolerability compared to zinc sulfate or oxide. Zinc is an essential trace mineral involved in over 300 enzymatic functions, including immune cell activity, testosterone production, protein synthesis, and DNA repair. It plays a key role in wound healing, skin integrity, taste and smell perception, and antioxidant defense. Suboptimal zinc levels are common and can affect immunity, fertility, and cognitive performance.
Effects
First 1–2 weeks
supports immune response, especially early in a cold
Weeks 4–8
skin, hormones and taste sensitivity may improve if you were low
Ongoing
immune and hormonal maintenance
How it Feels
On an empty stomach zinc can cause nausea within 30 minutes, so take it with food. Beyond that it is mostly a quiet immune and skin supporter. If you were deficient, clearer skin and sharper taste can show up over a few weeks.
Usage
Entry Dose
8–10mg elemental
Standard Dose
15–25mg elemental
Max Dose
40mg elemental
Onset
4–8 weeks
Combinations
Pairs well with
Synergistic
Vitamin C — C enhances zinc absorption and provides immune synergy
Vitamin A — zinc required for retinol-binding protein; pair for immune health
Quercetin — quercetin acts as zinc ionophore, shuttling zinc into cells for antiviral effect
Avoid combining
Contraindicated
High-dose iron — compete for the same intestinal absorption transporter
Copper — zinc depletes copper at doses >40mg/day; consider 2mg copper alongside
Biomarkers to Track
Subjective
(Daily)
Frequency of colds or infections
Skin clarity and wound healing
Taste and smell acuity
Objective
(Quarterly)
Serum zinc level
Serum copper (zinc depletes copper)
Testosterone (males, quarterly)
Safe short-term. Long-term high doses deplete copper and weaken immunity, the opposite of the goal.
Anyone taking zinc daily for months without balancing copper.
Taking it on an empty stomach (nausea) and using high doses indefinitely instead of in short courses.
Moderate (some human RCTs)
Cold-duration benefit is real but modest; strongest evidence overall is for correcting frank zinc deficiency.
Hemila H (2011). Open Respiratory Medicine Journal. Meta-analysis (zinc and cold duration). PMID: 21769305.