Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Zinc is an essential trace mineral that plays an important role in keeping your body functioning properly. It supports hundreds of biological processes, including the activity of more than 300 enzymes involved in metabolism, digestion, cell growth and wound healing. Zinc also contributes to the normal function of the immune system, supports normal cell division, and is found in high concentrations in muscles and bones (1).
If you take a zinc supplement, you may consider whether it’s better to take it in the morning or at night. In this blog, we’ll explore what the evidence says about zinc timing, absorption and tolerability to help choose the approach that best fits your routine.
Is It Better to Take Zinc in the Morning?
Zinc can be taken at any time of day but many people choose to take it in the morning as part of their daily routine. Taking zinc on an empty stomach, such as before breakfast, may improve its absorption. One study found that zinc taken before breakfast resulted in significantly higher blood zinc levels than when it was taken with food (2).
For many people, taking zinc in the morning is also convenient and can make it easier to remember to take it consistently. However, when taken on an empty stomach, zinc supplements may cause gastrointestinal side effects. Some people experience nausea, stomach discomfort or other digestive symptoms, particularly when taking higher doses.
If you experience these side effects, taking zinc with breakfast or another meal is often a better option. Although absorption may be slightly lower than when taken on an empty stomach, it is generally better to take zinc with food than to stop taking it because of discomfort. If you tolerate zinc well on an empty stomach, taking it at least one hour before or two hours after a meal may help maximise absorption while reducing interactions with certain dietary components (3,4).
Is It Better to Take Zinc at Night?
There is no strong scientific evidence that taking zinc at night is more effective than taking it during the day. However, some people prefer evening dosing because any mild gastrointestinal side effects, such as nausea or stomach discomfort, are less noticeable while they are asleep. In addition, some people find that evening dosing fits better with their daily schedule, particularly if they take other medications in the morning (5). But it is important to note that taking a zinc supplement before bed won’t necessarily improve absorption compared to daytime.
Should Zinc Be Taken with Food or on an Empty Stomach?
Zinc can be taken either with food or on an empty stomach. However, this comes down to individual preference as well as balancing absorption with tolerability. Below are the pros and cons of both options.
Taking Zinc on an Empty Stomach
Taking zinc on an empty stomach may slightly increase its absorption. However, for many people, this can cause gastrointestinal side effects such as nausea, stomach discomfort or other digestive symptoms. Research suggests that when zinc salts dissolve in the acidic environment of an empty stomach, they can stimulate the gastric mucosa, triggering nausea, vomiting and abdominal discomfort (5).
Taking Zinc with Food
Taking zinc with food can help minimise gastrointestinal side effects and is therefore the approach most healthcare professionals recommend. Although certain dietary components may reduce zinc absorption, this reduction is generally outweighed by improved tolerability and adherence. Ideally, zinc is best absorbed when taken at least one hour before meals or two hours after eating (3,4). However, for most people, taking zinc with a main meal is the most practical and well-tolerated option (5).
Foods and Supplements That Affect Zinc Absorption
Foods that Reduce Absorption
Eating a diet rich in zinc, or consuming supplements, your body may not be absorbing as much as you think. Understanding the factors that block zinc absorption is key to improving your zinc status.
- Phytates (phytic acid)
Phytates, also referred to as phytic acid, are naturally occurring compounds found in plant foods. Whole grains, legumes, nuts and seeds are all rich in fibre, protein and other micronutrients.
However, phytates bind to minerals like zinc, iron, calcium and magnesium in the digestive tract. When they bind to these minerals, they form compounds that are not absorbable by the body. This binding of zinc makes it less bioavailable (6).
Supplements That Compete with Zinc Absorption
- Calcium and Iron
Minerals frequently compete for the same absorption pathways as zinc. Calcium and iron are two of the main competing micronutrients, meaning when they are consumed at the same time as zinc, zinc absorption is reduced. Therefore, it is important to take zinc supplements at least one to two hours apart from calcium or iron.
- Excess Copper or Magnesium
Excess copper or magnesium also compete for similar transporters as zinc. Having too much copper can inhibit zinc absorption, while too much zinc, particularly from supplements, can cause copper deficiency.
Magnesium may also compete with zinc, but only when taken in large doses. However, the effect is typically milder and may go unnoticed. It’s ideal to keep a moderate intake and a varied diet (6).
Who May Benefit Most from Zinc Supplements?
If your diet does not provide enough zinc, a supplement may help improve zinc status – particularly if you are in a group at higher risk of inadequate intake or deficiency. This includes:
Women
Some women may be at increased risk of low zinc intake due to lower consumption of zinc-rich foods. A 2023 study of more than 250 women found that 58% were at risk of inadequate zinc intake. It is also suggested that 29% may be zinc-deficient. Researchers estimate that low zinc intake may affect a large proportion of women, including those who are pregnant, when zinc requirements are higher (7).
Nutritionist Recommendation: https://naturesfix.co.uk/product/llz1-zinc-250ml-lipolife/
Vegans
People following a vegan diet may be more likely to have inadequate zinc intake since plant-based sources are often less readily absorbed than animal-based sources. This is partly due to phytates found in foods such as grains, legumes and nuts, which can bind to zinc and reduce absorption. Without careful dietary planning, low zinc intake may increase the risk of deficiency, which can contribute to symptoms such as hair loss, skin problems and impaired immune function (8).
Nutritionist Recommendation: https://naturesfix.co.uk/product/zinc-ascorbate-60-capsules-biocare/
Older people
Ageing can increase the risk of zinc deficiency due to reduced absorption, changes in dietary habits, difficulty chewing, medication interactions and changes in how the body uses zinc. A 2022 study of zinc supplementation in older adults found that taking a supplement improved zinc status and boosted immune function over a short period (9). Zinc deficiency often goes hand in hand with undernutrition, loss of muscle mass and strength, and frailty (10).
Conclusion
Research suggests that zinc can be taken effectively at different times of the day, with consistency being more important than the specific timing. Many people choose to take zinc with food to improve tolerance and reduce gastrointestinal discomfort. However, zinc should be taken away from high-dose iron or calcium supplements, as these minerals can interfere with zinc absorption. The best time to take zinc is the one that fits your daily routine, helps you take it consistently and minimises stomach discomfort.
FAQ’s (Frequently Asked Questions)
Is it better to take zinc in the morning or at night?
There is no strong evidence that taking zinc in the morning or at night is more effective. The most important factor is taking it consistently at a time that fits your routine. Some people prefer morning use, while others find taking zinc in the evening easier to remember.
Does taking zinc on an empty stomach improve absorption?
Zinc is generally absorbed better on an empty stomach. However, some people experience nausea or stomach discomfort when taking zinc without food. If this happens, taking it with a meal can improve tolerance.
Should I take zinc with food?
Yes, you can take zinc with food if it helps prevent stomach upset. While certain foods may slightly reduce absorption, taking zinc consistently is often more important than taking it at a specific time or under perfect conditions.
References
- https://seven-seas.co.uk/minerals/zinc
- https://pubmed.ncbi.nlm.nih.gov/34236435/
- https://pubmed.ncbi.nlm.nih.gov/1375057/
- https://www.ema.europa.eu/en/documents/product-information/wilzin-epar-product-information_en.pdf
- https://www.boltpharmacy.co.uk/guide/when-to-take-zinc-morning-or-night
- https://nakednutrition.com/blogs/supplements/what-blocks-zinc-absorption
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9556144/
- https://www.sciencedirect.com/science/article/pii/S0261561420306567#abs0010
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4321209/
- https://www.healthspan.co.uk/guides/what-does-zinc-do-benefits-for-immunity-bones-skin-and-more/?srsltid=AfmBOorbWHt21vMGL9NcrXIe3e0PcPomFIa9j10mTkzQkTsUoKdeHAU6
