Zinc Picolinate is the most effective one. In a study, Sulfate and Citrate didn't affect serum and hair Zinc levels at 50mg elemental dose. In a different one, Picolinic Acid significantly increases Zinc absorption and P-5-P is another substance that increases Picolinic Acid concentrations in the body. To resplenish I think it's worth trying higher doses (100mg) for a few days especially if you have signs of low Zinc (nails are a good indicator), which imo is safe as absorption rate also decreases with higher doses. I say this because in the study comparing forms, even at 50mg Elemental, Picolinate barely affected serum levels but did increase hair levels; it could have been explained by wheat/phytic acid in the diet and intestinal permeability decreasing its absorption.have you used a Zinc Supplement before ?
which one is the safest ?
as i don't eat beef or lamb or oysters frequently , i want to buy a zinc supplement , maybe using a capsule of 15 mg twice a week .
And yes I have used it, at first between 50-100mg and it gave me dopaminergic and especially anti-cortisol effects that is among the most potent ones I have felt, probably because I was correcting a deficiency as this effect is less noticeable now and accordingly I have stopped using such high doses but rather get it from food.
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