Mineral
Zinc Citrate
A
Evidence
Well-absorbed zinc form bound to citric acid. Good alternative to picolinate with similar bioavailability.
Primary uses
- Immune support
- General zinc supplementation
- Zinc repletion
How it works
- Citrate enhances absorption
- Similar bioavailability to picolinate
Dosage
- Typical range
- 15-30 mg daily
- Timing
- With food
- With food
- Yes
- Duration
- Same as other zinc forms
- Special populations
- General zinc needs
Forms
- Capsule
- Lozenge
Safety
Common side effects
- Same as picolinate
Contraindications
- None
Known interactions
- Warningwith zinc
Zinc depletes copper over time
- Cautionwith zinc
Zinc and iron compete for absorption
- Cautionwith calcium
Calcium may reduce zinc absorption
- Infowith magnesium
High-dose magnesium may slightly reduce zinc absorption
- Synergywith zinc
Quercetin acts as zinc ionophore
- Synergywith zinc
Zinc needed for vitamin A metabolism
Evidence notes
Good bioavailability
Grade A: Multiple well-designed human trials support the main claims.
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