Zinc (picolinate): evidence, dose and safety
Zinc is a trace mineral found in meat, shellfish, legumes and seeds. Plant foods also contain phytate, so less of their zinc is absorbed. We use zinc picolinate.
At a glance
- Strongest evidence
- A Strong
- Dose in our plans
- 15 mg a day for adults
- Adult upper limit
- 25 mg a day from food and supplements together
- Safety checks
- 0 situations and 4 medicine or supplement interactions, checked against your answers in every plan
- Reviewed
- Atrum Labs clinical team (MD, PhD), November 2026
Authorised EU health claim
Zinc contributes to the maintenance of normal skin.
What the research looked at
Each line is one body of research, graded A (strong) to D (weak). How we grade evidence. What each study measured is explained in your personal plan.
| Grade | Who was studied | References |
|---|---|---|
| A | Zinc-deficient adults |
|
| B | People with acne |
|
| C | Zinc-deficient adults |
|
| C | Zinc-deficient men |
|
How much
- Our plans usually use 15 mg a day for adults. The exact dose depends on your lab results, age and medicines.
- Adult upper limit: 25 mg a day from food and supplements together. Source: EFSA 2006 zinc UL.
- Children's doses are set by age, and some ingredients are for adults only.
Medicines and other supplements
- Take with care. Zinc binds quinolones and tetracyclines. Take ciprofloxacin at least 2 hours before or 6 hours after it (moxifloxacin 4 and 8 hours; tetracyclines 2 to 3 hours apart).
- Take with care. Zinc stops oral bisphosphonates being absorbed. Take the bisphosphonate on waking with water, at least 30 minutes (ibandronate 60) before this sachet, any food or other medicine.
- A clinician checks first. Zinc lowers levels of HIV integrase inhibitors (dolutegravir, bictegravir, raltegravir), which risks treatment failure and resistance. Timing must follow the HIV medicine's label.
- Take at a different time. Iron and zinc compete for absorption when taken together without food.
Your plan is checked against every medicine you tell us about. If you take a medicine, ask your pharmacist or doctor before starting a new supplement.
Products with Zinc (picolinate)
Written and reviewed by the Atrum Labs clinical team (physician-scientists, MD, PhD) from our clinical knowledge base, version 0.2.0-draft. This page is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
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