Zinc bisglycinate instead of oysters
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I can't get (affordable) oysters here in Europe reliably, sometimes iHerb has some but only with chili and olive oil, and it is sometimes irritating. Fresh oysters cost 3 (!!!) euros each at the local market, so it's just not a staple food unfortunately. At home in Australia I can get them fresh and cheap and they are great, but I am only rarely there to visit.
I have definitive symptoms of poor zinc status: low plasma zinc (bottom of the range) and carotenemia on my palms, despite relatively good thyroid function (I take 25-30mcg:88mcg T3:T4 at the moment, temps are pretty good and have been for a year now). I don't even eat that much carotene (usually the daily carrot and a bunch of OJ are really my only carotene sources). I also have frequent white spots on my nails. Although I have good VIt D levels (40-80 ng/mL), I'm susceptible to mild respiratory infection if I am stressed for too long. A few days later I always then see new white spots on my nails.
Is 25mg zinc bisglycinate a good compromise? I don't eat very much beef, only 2-3 times a week maybe. I feel much better getting most of my protein from dairy, eggs, and collagen. I eat mostly "vegetarian" (with heavy dairy emphasis).
I definitely seem like I benefit but I don't want to screw up my copper status. I eat calf's liver every couple of weeks so I'm set on the Vit A and copper intake side, I think, but I don't eat much seafood. Should I maybe lean into that even if it's not oysters?
Ray has mentioned that the free metal can oxidise other nutrients in the digestive tract. Is this a real concern? If so, should it maybe be taken on an empty stomach to mitigate that? He has also mentioned long-term 10+mg a day is probably not safe. Given that the absorption is not 100% I would suspect a 15mg tablet is probably safe daily then if I'm not eating oysters.
Anyway sorry for the wall of text, am keen to hear your thoughts. Thanks!
EDIT: I should add that I think my zinc requirement might be a bit higher because I still have frequent issues with SIBO in the lower small bowel, but it has gotten massively better over the past year, and only really gets particularly bad when I'm very stressed or sick. But the stress and the bowel inflammation is probably making me excrete more (metallothionein?) than I would otherwise. My average intake according to cronometer is around 12mg probably, ranging from 9mg-17mg. I'm male.