Zinc bisglycinate
What it is
Zinc chelated to two glycine molecules, a well-absorbed and gentle-on-stomach form. Head-to-head with zinc gluconate and oxide, bisglycinate typically shows equal or superior absorption and significantly less nausea — the main limit of supplemental zinc. Preferred form for those who cannot tolerate zinc on an empty stomach or who need sustained supplementation. Still subject to the 40 mg/day upper limit for long-term use (higher doses induce copper deficiency over months).
Dose
15–30 mg elemental zinc as bisglycinate daily (check label for elemental)
Time of day & tips
Best empty-stomach absorption but bisglycinate is tolerable with food; balance with 1-2 mg copper if using >25 mg/day long-term; separate from iron, calcium, phytate-rich meals
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