Risk of Too Much Zinc

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Brittle bones and low energy levels from low iron can happen if you take too much zinc.

How much can cause this?

This depends on the form of zinc used.

People forget zinc absorption varies depending on the exact form.

And if you're taking the higher absorption forms of zinc that you should be, like zinc bisglycinate, this means the upper limit of 25mg quoted by the NHS should actually be more like 17mg to account for the increased absorption.

Full list of original sources/references

NHS states that taking too much zinc can lead to anaemia & brittle bones. NHS also states that should not have more than 25mg of zinc but does not distinguish difference between different forms of zinc: https://www.nhs.uk/conditions/vitamins-and-minerals/others/

There are 16 different forms of zinc available: https://assets.publishing.service.gov.uk/media/5a7cb030ed915d6822361ecb/Full_listing_of_permitted_vitamins___minerals__supplements___Jan_2012__DH_FINAL.pdf

Zinc bisglycinate is absorbed 43.4% more than zinc gluconate: https://pubmed.ncbi.nlm.nih.gov/18271278/