Personal Training Guides: Zinc

Zinc is an essential mineral that acts as a cofactor in over 300 enzymes involved in gene expression regulation, immune function and adequate testosterone production and many more. It is found in especially high concentration in oysters, but also in red meat and eggs amongst others.
· Recommended Daily Intake (RDI)
o 8mg for females
o 10-12mg for pregnant or lactating females
o 14-15mg for males
· Supplement formulations
o A variety exist including but not limited to: zinc oxide, zinc citrate, zinc gluconate and zinc picolinate
o Zinc oxide has especially poor bioavailability and should be avoided
o Zinc picolinate has been found to be the most bioavailable form of those listed above

Barrie, S.A., Wright, J.V., Pizzorno, J.E., Kutter, E. and Barron, P.C., 1987. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents and actions, 21(1-2), pp.223-228.