Zinc Picolinate
A chelated zinc form bound to picolinic acid. Some research indicates higher absorption than zinc oxide or sulfate. Zinc's role in testosterone levels, immune function, and protein synthesis is well-studied.
An ingredient with growing research
Buy
(PR)The links below include affiliate links (PR).
Effects reported in research
Correcting zinc deficiency may normalize immune function and testosterone levels
Functions as a cofactor in protein synthesis, wound healing, and cell division
Potentially higher bioavailability than zinc oxide
Dosage & timing
- 15–30 mg/day (elemental zinc).
- Do not exceed the tolerable upper limit of 40 mg/day.
Cautions
- •Long-term high-dose use may cause copper deficiency (zinc and copper compete for absorption).
- •Interactions with antibiotics.
- •Take with food to reduce GI discomfort.
Supporting research
Effects of Zinc Supplementation on Testosterone Levels and Immune Function
Nutrition, 1996
An RCT examining the effects of zinc supplementation (45 mg/day, 6 months) on testosterone and immune function in zinc-deficient young and older men. Testosterone was significantly lower in zinc-deficient individuals and recovered to normal range with supplementation. Immune markers (NK cell activity, IL-2, etc.) also improved.
Effect of zinc and magnesium supplementation on testosterone and insulin-like growth factor-1 in resistance-trained men
European Journal of Clinical Nutrition, 2009
An RCT in 42 resistance-trained men taking ZMA (zinc, magnesium, vitamin B6) for 8 weeks. Although blood zinc and magnesium rose, there were no significant changes in testosterone or IGF-1, and no evidence that ZMA directly enhances strength or hypertrophy. An independent study that contradicts the 'testosterone-boosting' marketing claim for ZMA.
Similar supplements
Zinc
Confidence: HighZinc (zinc gluconate, zinc oxide, zinc sulfate, etc.)
An essential mineral required for 300+ enzymatic reactions. Involved in immune function, protein synthesis, reproductive health, and wound healing. Deficiency leads to reduced strength, testosterone, and immune function.
ZMA
Confidence: LowZinc, Magnesium, and Vitamin B6 complex
A combination supplement of zinc, magnesium, and vitamin B6. Known for strong marketing claims about boosting testosterone and building muscle, but independent studies have not confirmed hormonal increases. Has some value in correcting zinc deficiency.
Pumpkin Seed
Confidence: LowPumpkin seeds (Cucurbita pepo seeds)
Seeds rich in zinc, magnesium, iron, omega-6 fatty acids, and plant protein. Researched for prostate health, overactive bladder, and urinary symptoms; traditionally used for men's health support.
Last checked: