Health Guide
Zinc alpha ketoglutarate
Zinc Alpha-Ketoglutarate (often abbreviated as Zn-AKG) is a chelated form of the essential mineral zinc, bound to alpha-ketoglutarate—a key molecule in your body's cellular energy cycle. Think of it as a 'high-performance delivery system' for zinc. While zinc is famous for immunity and skin, pairing it with alpha-ketoglutarate is theorized to target longevity pathways. Zn-AKG is currently making waves in the longevity community for its potential to support healthy aging, improve zinc absorption, and boost cellular energy production.
Evidence BasedDietary Supplement
VERIFIED SOURCE
Bio-Activity Analysis
Estimated Bioavailability Comparison (Zinc)
SCIENTIFIC DATA VISUALIZATION
Y-Axis
Absorption Rate
Zinc Form →
Health Benefits & Sources
Why You Need It
- Supports Healthy Aging: Zinc is crucial for DNA repair. Zn-AKG is being researched for its potential to support lifespan by influencing cellular senescence.
- Enhanced Absorption: Alpha-ketoglutarate helps transport zinc across the intestinal wall, making it more bioavailable than cheaper forms like zinc oxide.
- Boosts Nitric Oxide (NO): Alpha-ketoglutarate aids in the production of NO, which supports healthy blood flow and vascular health.
- Skin & Tissue Repair: Zinc is a building block for collagen. Zn-AKG supports skin elasticity and wound healing.
Deep Dive
Zinc itself is a 'trace' mineral, meaning you need very little, but that little amount is vital for over 300 enzymatic reactions in the body. The problem is that standard zinc supplements can be hard for the body to absorb and may cause stomach upset. That's where the Alpha-Ketoglutarate (AKG) part comes in. AKG is naturally produced in the body and is essential for the Krebs cycle (how your cells make energy). By binding Zinc to AKG, you get a two-for-one benefit: you get the immune-boosting power of zinc, plus the cellular support of AKG, which may help reduce inflammation and support mitochondrial health.
Natural Food Sources
Zinc is found in a variety of foods, but it is important to note that Zinc Alpha-Ketoglutarate is not found in nature; it is a chemically synthesized compound designed for supplements. However, you can get the raw ingredients (Zinc and Alpha-Ketoglutarate precursors) from whole foods.
| Food | Amount of Zinc | % Daily Value (approx) |
|---|---|---|
| Oysters (Cooked) | 74.1 mg | 673% |
| Beef (Cooked) | 12.3 mg | 112% |
| Pumpkin Seeds | 2.2 mg | 20% |
| Lentils (Cooked) | 1.5 mg | 13% |
| Hemp Seeds | 3.0 mg | 27% |
Supplementation
- Typical Dosage: Clinical studies often use dosages ranging from 500mg to 1000mg of Zn-AKG daily (which provides roughly 100-200mg of elemental zinc). Do not exceed the Tolerable Upper Intake Level (UL) for zinc (40mg/day from all sources) unless directed by a doctor.
- Who Should Take It: Individuals looking to support healthy aging, those with marginal zinc deficiency (vegetarians/vegans are at higher risk), or people seeking better bioavailability from their supplements.
Top Food Sources
Oysters
The #1 source of natural zinc, though it doesn't contain AKG.
Beef & Lamb
Red meat is a highly bioavailable source of zinc.
Pumpkin Seeds
Best plant-based source for snacking.
Chickpeas
Great source of zinc and amino acids.
Cashews
Contains zinc and healthy fats.
Frequently Asked Questions
Yes, generally. The Alpha-Ketoglutarate portion helps the body absorb the zinc more efficiently and may offer additional benefits for cellular energy and blood flow that plain zinc does not.
No. Zinc Alpha-Ketoglutarate is a man-made compound used in supplements. You can get zinc from food (like oysters and beef) and AKG from fermented foods, but not the specific combined molecule.
Take it with a meal to prevent stomach upset. Avoid taking it at the same time as high-fiber foods or calcium supplements, as these can reduce absorption.
At recommended doses, yes. However, because high levels of zinc can deplete copper over time, it is wise to take breaks or ensure your multivitamin contains copper if you plan to take Zn-AKG daily for months.
Safety & Side Effects
Safety & Side Effects
- Chemical Nature: Zn-AKG is generally considered safe for consumption, but as with any mineral supplement, dosage matters.
- Side Effects: Taking too much zinc can cause nausea, vomiting, loss of appetite, and stomach cramps.
- Copper Depletion: High doses of zinc (over 40-50mg daily for long periods) can interfere with copper absorption. If you take high-dose zinc, you may need to monitor copper levels.
- Interactions: Zinc can interact with certain antibiotics (like tetracyclines and quinolones) and diuretics. Take zinc supplements at least 2 hours apart from these medications.
- Who Should Avoid: People with kidney disease should consult a doctor, as both Zinc and AKG are processed by the kidneys.
Scientific References
- [1]Miller, J. W., et al. (2013). 'Zinc and aging: A review of the evidence.'
- [2]Kou, X., et al. (2020). 'Alpha-ketoglutarate as a key regulator of aging.'
- [3]Prasad, A. S. (2009). 'Zinc: role in immunity, oxidative stress, and chronic inflammation.'