Zinc Citrate vs Zinc Oxide
How zinc citrate and zinc oxide differ in elemental content, absorption, tolerance, and cost.
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Side by Side
| Zinc Citrate | Zinc Oxide | |
|---|---|---|
| Elemental content | 31% elemental zinc | 80% elemental zinc |
| Absorption | High | Moderate |
| How it is absorbed | Ionic zinc from a soluble organic salt. Absorbed as well as gluconate and better than oxide in Wegmuller 2014. | Insoluble at neutral pH; requires gastric acid to dissolve. Lower fractional absorption than citrate or gluconate in Wegmuller 2014, and further reduced with acid suppression. |
| Typical dose | 15-30 mg elemental zinc daily | Found in multivitamins at 8-15 mg elemental zinc |
| Common uses | general supplementation, toothpaste and oral care | multivitamins, food fortification, AREDS formula (with copper) |
| Side effects | Nausea on an empty stomach. | Fewer taste complaints; GI effects at high doses. |
| Cost | Low | Low |
| Also called | None | None |
| Labels in index | 423 | 190 |
When to Choose Zinc Citrate
Choose zinc citrate when you want gluconate-level absorption with a smaller tablet. Higher elemental content and less metallic taste than gluconate.
Zinc Citrate
Absorbed as well as gluconate in a direct comparison, with twice the zinc per milligram of compound and less metallic taste.
What to look for: 15-25 mg elemental zinc per serving. Add 1-2 mg copper for long-term use above 25 mg.
Find on iHerb Affiliate linkWhen to Choose Zinc Oxide
Choose zinc oxide when it comes in a multivitamin. For targeted supplementation a soluble salt absorbs better. Common in multivitamins because it is compact and cheap. The AREDS trial used 80 mg zinc as oxide plus 2 mg copper.
Zinc Oxide
Choose zinc oxide when it comes in a multivitamin. For targeted supplementation a soluble salt absorbs better.
What to look for: Zinc Oxide named on the Supplement Facts panel, with the amount per serving stated.
Find on iHerb Affiliate linkProducts on Titrate
In Titrate's index of NIH label data, 423 labels named as zinc products list zinc citrate and 190 list zinc oxide.
Zinc does not have its own search category yet. Each product above links to its full label in the NIH database.
Related
References
NIH Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals.
Barrie SA, et al. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions. 1987;21(1-2):223-228.
Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001;119(10):1417-1436.
Willis MS, et al. Zinc-induced copper deficiency: a report of three cases initially recognized on bone marrow examination. Am J Clin Pathol. 2005;123(1):125-131.
Nations SP, et al. Denture cream: an unusual source of excess zinc, leading to hypocupremia and neurologic disease. Neurology. 2008;71(9):639-643.
Wegmüller R, et al. Zinc absorption by young adults from supplemental zinc citrate is comparable with that from zinc gluconate and higher than from zinc oxide. J Nutr. 2014;144(2):132-136.
Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. 2017;8(5):2054270417694291.