Zinc is an essential mineral that plays a crucial role in many bodily processes, from immune function and wound healing to metabolic health and cellular repair[1]. Since the body doesn’t store excess zinc, obtaining adequate levels through diet or supplements is vital[2]. For optimal benefits of zinc, understanding how to take it effectively—including the right dosage, timing, and nutrient pairings—is key to maximising its positive effects on overall health.
This guide will explore best practices for taking zinc to ensure you get the most out of this powerful mineral.
Key Takeaways
- • Zinc supports immune function, wound healing, cellular repair, and metabolic health, making it a vital mineral for overall wellness.
- • Adults should aim for 9.5 mg of zinc daily for men and 7 mg for women; avoid exceeding 25 mg daily without medical advice to prevent side effects[7].
- • Zinc is best taken on an empty stomach, though a light meal can be helpful if discomfort occurs. Avoid high-calcium foods around zinc intake, as calcium can interfere with absorption.
- • Combining zinc with nutrients like vitamin C, magnesium, and vitamin D can enhance its benefits, particularly for immune and bone health.
- • Minimise zinc absorption blockers like phytates in grains, excess calcium and iron, and environmental cadmium to maximise intake.
Understanding the Forms of Zinc Supplements
Zinc supplements come in a range of forms, each offering unique benefits and varying levels of absorption[4][5]:
- • Zinc Gluconate: One of the most commonly available over-the-counter forms, zinc gluconate is often included in lozenges and nasal sprays due to its potential to help relieve cold symptoms[4].
- • Zinc Acetate: Often added to cold lozenges, zinc acetate may work more effectively than zinc gluconate in reducing the duration of cold symptoms[4].
- • Zinc Sulphate: This form is widely used to prevent zinc deficiency and is also beneficial in managing acne, helping reduce its severity[5].
- • Zinc Picolinate: Known for its high absorption rate, zinc Picolinate is particularly beneficial for those addressing zinc deficiencies, as the body may absorb this form more efficiently than others[4][5].
- • Zinc Orotate: Bound to orotic acid, this type is frequently used as a general supplement for meeting daily zinc requirements[4].
- • Zinc Citrate: With similar absorption to zinc gluconate but a milder taste, zinc citrate is a popular option for routine supplementation due to its palatability[4][6].
Each form has distinct characteristics that can affect how well it’s absorbed and utilised in the body. To choose the best form for your needs, consider consulting a healthcare provider for tailored guidance.
How to Take Zinc for Maximum Absorption
Dosage Guidelines
The recommended daily intake of zinc varies by age and gender[7]:
- • Zinc for Men (aged 19-64): 9.5 mg daily.
- • Zinc for Women (aged 19-64): 7 mg daily.
The best way to meet these requirements is through a balanced diet. However, supplementation may be necessary for individuals with deficiencies, restrictive diets, or increased needs (e.g., during pregnancy or breastfeeding). Avoid taking more than 25 mg of zinc supplements daily unless a doctor advises, as excess zinc can lead to adverse effects[7].
Best Practices for Taking Zinc
Zinc supplements are most effective when taken on an empty stomach, ideally 1-2 hours before or after meals, as this maximises absorption[8]. However, if taking zinc without food leads to stomach discomfort, it’s acceptable to take it with a meal[8]. Be sure to inform your healthcare expert if you take zinc with food, as they may provide additional guidance to ensure effective absorption.
Tip: Avoid consuming high-calcium foods, such as dairy, close to your zinc intake, as calcium competes with zinc for absorption[9].
Timing Zinc Intake for Optimal Benefits
Morning vs. Evening Intake
There’s no specific “best time” to take zinc, so you can incorporate it whenever it fits your routine. While many people prefer taking zinc in the morning on an empty stomach to optimise absorption[8], others find it more comfortable to take it in the evening with a light snack to avoid any queasiness.
Recent studies suggest that taking zinc later in the evening may support better sleep quality. For instance, research involving ICU nurses and older adults found improved sleep outcomes when zinc was taken at night, especially when combined with magnesium and melatonin[10]. Although these effects may vary by individual, some may find that evening intake fits well into their routine and contributes to better sleep.
Taking zinc at the same time every day, whether morning or evening, is more beneficial than sporadic dosing, as it helps to maintain adequate zinc levels.
Should Women Take a Zinc Supplement in Pregnancy?
Zinc is a crucial mineral that supports immune health, cell growth, and development, making it particularly important during pregnancy[11]. Research has shown that mild to moderate zinc deficiencies are common among women of childbearing age, potentially impacting pregnancy outcomes. Low zinc levels have been associated with preterm births, prolonged labour, and even reduced infant growth. However, while studies suggest that zinc supplementation may slightly reduce the risk of preterm births, it does not appear to prevent low birth weight or other complications, such as pre-eclampsia or pregnancy-induced hypertension[11][12].
Zinc supplementation may benefit women with low zinc levels, particularly in low- to middle-income regions. A 2007 meta-analysis indicated a small yet statistically significant reduction in preterm births with zinc supplementation. However, the evidence on its effects on foetal growth, birth weight, and neonatal health was limited[11]. Given the complex role of zinc, experts recommend prioritising an overall nutritional approach for pregnant women, especially in areas where other deficiencies, such as iron, folate, and vitamin deficiencies, are also common. Zinc is often included in multi-nutrient supplements provided to pregnant women in developing regions, recognising that addressing broader nutritional needs may offer more comprehensive benefits for maternal and infant health[11][12].
Combining Zinc with Other Nutrients for Enhanced Absorption
1. Vitamin C and Zinc
Vitamin C and zinc are essential nutrients with significant roles in supporting immune defence, general nutrition, and overall health[13]. Studies indicate that many people, even in affluent areas, do not meet their recommended intake for these nutrients, which are especially valuable during cold and flu season[13]. Research shows combining vitamin C and zinc can provide additional benefits for managing cold symptoms[13]. Preliminary trials have demonstrated that this pairing can reduce the duration and severity of symptoms like rhinorrhoea (runny nose), showing quicker symptom relief and being well tolerated[13].
2. Zinc and Magnesium
Zinc and magnesium are complementary in supporting metabolism, muscle health, and mental well-being[14][15]. Research suggests that zinc and magnesium supplementation may have antidepressant effects, reducing anxiety and depressive symptoms in both human and animal studies[15]. For individuals with conditions like Type 2 diabetes (T2DM) and coronary heart disease (CHD), a combined intake of zinc and magnesium over 12 weeks has shown benefits, such as improved blood glucose levels, cholesterol, and inflammation markers[15].
3. Zinc and Vitamin D
Zinc and vitamin D are essential in supporting overall health, particularly for the musculoskeletal system. Zinc plays a key role as a cofactor for vitamin D, assisting in activating vitamin D-dependent genes that regulate mineral ions.[16] Research shows that low zinc levels may predict vitamin D deficiency, particularly in adolescent girls, while zinc supplementation has been found to raise vitamin D levels in postmenopausal women[16]. Additionally, vitamin D may help regulate zinc levels in the body by stimulating zinc transporters. Ensuring adequate zinc and vitamin D intake can help maintain a healthy balance, benefiting bones, muscles, and multiple body systems[16].
4. Zinc and Vitamin B6
Zinc and vitamin B6 together may offer valuable benefits for heart health[17]. Studies suggest that low levels of both zinc and vitamin B6 are associated with a higher risk of cardiovascular disease (CVD) mortality[17]. Interestingly, a balanced intake of both nutrients appears to reduce this risk, with the best outcomes seen in individuals with high levels of zinc and vitamin B6 in their diets[17]. Conversely, an imbalanced intake—especially high levels of zinc relative to vitamin B6—may increase cardiovascular risks. While these findings are promising, further research is needed to determine the optimal intake ratios of zinc and vitamin B6 for heart health benefits[17].
What Reduces Zinc Absorption? Key Factors to Avoid
Maximising zinc absorption requires awareness of various dietary elements that inhibit or enhance its uptake. Understanding and managing these factors can be particularly beneficial, especially given the global prevalence of marginal zinc deficiencies.
1. Phytates in Grains and Legumes
Phytates, present in staple foods such as cereals, corn, and rice, are one of the strongest inhibitors of zinc absorption[18]. They bind with zinc in the digestive tract, forming insoluble complexes that the body struggles to absorb[19]. Phytate reduction methods—such as soaking, fermenting, or phytase enzymes—can significantly improve zinc bioavailability[20].
2. Calcium and Iron
Calcium and iron can interfere with zinc uptake when taken together in supplement form due to competitive absorption[21]. Interestingly, when included in a meal as part of food sources, they tend to have a less pronounced effect on zinc. However, it’s still recommended to space out zinc supplements from high-calcium or high-iron meals or supplements[19].
3. Environmental Cadmium
Increasing cadmium exposure in the environment has been shown to negatively impact zinc absorption[18]. While dietary cadmium levels from sources such as cereals remain relatively low, it’s helpful to maintain optimal zinc levels through diet or supplements to counterbalance any inhibitory effects[19].
4. Proteins and Amino Acids
The type and quantity of protein in a meal can influence zinc absorption. Animal proteins (e.g., beef, eggs, and cheese) have been shown to counteract the effects of phytates, enhancing zinc absorption[19]. Proteins release amino acids like histidine and methionine, which act as chelators that bind zinc and help maintain its solubility in the gut, aiding absorption. Casein, a protein in milk, has a mild inhibitory effect on zinc uptake compared to whey[19].
5. Fibre
While high-fibre diets are often associated with reduced zinc absorption due to phytate content, fibre is not a direct inhibitor. Removing or lowering phytates from fibre-rich foods, such as fermentation or leavening, can enhance zinc availability[19].
6. Organic Acids
Organic acids found naturally in foods—like citric acid in citrus fruits—can support zinc absorption. These acids prevent zinc from forming insoluble compounds, making it easier for the body to utilise. Consuming foods rich in organic acids alongside zinc-rich or zinc-supplemented meals may enhance absorption, especially in phytate-rich diets[19].
Minimising zinc absorption blockers and incorporating enhancers, such as animal proteins and organic acids, can significantly improve your zinc intake efficiency, supporting overall health and well-being.
Dietary Sources of Zinc for Natural Absorption
Zinc-Rich Foods
Incorporating zinc-rich foods into your diet is an effective way to meet your daily intake needs. Key sources include[19]:
- • Oysters – one of the most concentrated sources of zinc
- • Red meats such as beef and lamb
- • Poultry, including chicken and turkey
- • Legumes like chickpeas and lentils
- • Nuts and seeds such as pumpkin seeds and cashews
Animal-based foods generally provide zinc in a more readily absorbable form, making them especially beneficial for maintaining optimal zinc levels.
Monitoring Zinc Levels and When to Consider Supplementation
Tracking your zinc levels is key to ensuring sufficient intake for immune support, wound healing, and overall well-being[1]. Signs of zinc deficiency can include weakened immunity, hair loss, delayed wound healing, and a diminished sense of taste or smell[23]. If you notice these symptoms, consulting a healthcare expert to discuss testing and potential supplementation may be beneficial. At Nature’s Fix, you’ll find a range of high-quality zinc supplements from various trusted brands, offering options to support your health effectively and safely.
When considering zinc supplements, it’s essential to stick to recommended dosages. Exceeding 25mg daily without medical advice can lead to side effects, such as nausea, headaches, and, in severe cases, compromised immune function[7].
Conclusion
Zinc is a vital mineral contributing to overall health, aiding immune function, wound healing, metabolism, and cellular repair. To fully benefit from zinc, it’s essential to consider the right dosage, timing, and form while also being mindful of factors that enhance or inhibit its absorption. Combining zinc with complementary nutrients like vitamin C, magnesium, or vitamin D can further support its effectiveness, particularly for immunity and musculoskeletal health. Additionally, minimising inhibitors—such as high-calcium foods or phytates in grains—can help improve zinc uptake, allowing you to maximise your supplementation.
For those considering supplementation, especially individuals with dietary restrictions, pregnancy, or other specific health needs, adhering to recommended dosages is crucial, as excess zinc intake can lead to unwanted side effects. Consistent intake and monitoring of zinc levels can help maintain the balance necessary for optimal health.
At Nature’s Fix, you’ll find the best zinc supplements from various trusted brands, offering options to support your health effectively and safely.
FAQs
1. How much zinc should a woman take per day?
For women, the recommended daily intake of zinc is 7 mg. This can typically be met through diet, though supplements may be helpful for some[7].
2. When is the best time to take zinc?
Zinc can be taken at any time. Many prefer taking it on an empty stomach in the morning, though evening intake with a light meal suits those prone to queasiness[8].
3. Can I take zinc and iron together?
It’s best to avoid taking zinc and iron together, as they compete for absorption. Space them at least 2 hours apart[19][21].
4. What are the side effects of zinc?
Common side effects of zinc can include nausea, stomach upset, and a metallic taste; consult a healthcare provider if symptoms persist[23].
References:
1 – https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
2 – https://www.webmd.com/vitamins/ai/ingredientmono-982/zinc
3 – https://www.webmd.com/vitamins-and-supplements/supplement-guide-zinc
4 – https://www.healthline.com/nutrition/zinc-supplements#types
5 – https://pubmed.ncbi.nlm.nih.gov/3630857/
6 – https://pubmed.ncbi.nlm.nih.gov/24259556/
7 – https://www.nhs.uk/conditions/vitamins-and-minerals/others/
8 – https://www.mayoclinic.org/drugs-supplements/zinc-supplement-oral-route-parenteral-route/description/drg-20070269
9 – https://pubmed.ncbi.nlm.nih.gov/9174476/
10 – https://www.tonichealth.co/blogs/news/when-is-the-best-time-to-take-zinc
11 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3787719/
12 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7043363/
13 – https://pubmed.ncbi.nlm.nih.gov/22429343/
14 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5687845/
15 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7257447/
16 – https://pmc.ncbi.nlm.nih.gov/articles/PMC9095729/
17 – https://pmc.ncbi.nlm.nih.gov/articles/PMC9864187/
18 – https://pubmed.ncbi.nlm.nih.gov/10801947/
19 – https://www.sciencedirect.com/science/article/pii/S0022316622140927
20 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4325021/
21 – https://www.vinmec.com/eng/article/can-i-take-zinc-and-calcium-at-the-same-time-en
22 – https://www.healthline.com/nutrition/best-foods-high-in-zinc
23 – https://www.mountsinai.org/health-library/supplement/zinc
