When to take Zinc | PlanYourVitamins.com

What is zinc good for?

Short answer: Zinc has potential benefits for cell function, the immune system, wound healing, inflammation, collagen production, skin health, hair health, enzyme function and pregnancy.

Zinc is one of several minerals that are essential for human health, and it is the second most abundant trace mineral in the body, after iron.

Zinc contributes towards a robust immune system, assists in the healing of wounds, and supports enzyme function, cell metabolism and DNA synthesis. It is also vital during pregnancy, infancy and adolescence for the healthy development of the child. In fact, zinc is present in every cell of our bodies, however we are unable to produce zinc by ourselves or store it, so we need to obtain it constantly through our diet, or alternatively, through supplementation.

Zinc deficiency

Fortunately, zinc deficiency is rare, as zinc intake is easy enough to achieve. It is present in generous amounts in meat, fish, eggs, dairy products, and especially seafood such as oysters. It is also present to a lesser extent in foods such as nuts, seeds, grains and legumes, although many of these foods also contain phosphorous, which binds to zinc, limiting its bioavailability.

Oysters are among the richest sources of zinc, although it can be found in many other foods.

Because of this, people who follow a vegan or vegetarian diet, or people who otherwise follow a poor diet, are more likely to be at risk of zinc deficiency. People who suffer from diabetes, alcoholism, or certain gastrointestinal disorders that reduce absorption, such as Crohn's disease or ulcerative colitis, could also potentially be at risk of absorbing insufficient amounts of zinc.

Role in the immune system

Aside from treating deficiencies, zinc supplementation is mainly used for the purpose of reinforcing the immune system, especially as a treatment for respiratory infections, and for good reason. Research shows that taking zinc supplementation can reduce the duration of flu and common cold infections by a massive 33%.

This is due to zinc's role in stimulating function and signalling in our immune cells, while also reducing oxidative stress, which is a main driver of inflammation and disease.

Zinc is even involved in our senses of taste and smell, and this is due to zinc being required for the critical enzymes that allow our senses of taste and smell to function. In fact, a deficiency in zinc can even result in a reduced ability to taste or smell properly.

Role in collagen production

In addition to its role in our immune system and inflammatory response, zinc also serves vital functions in collagen production. Collagen is the most common protein in our body, and forms the structural foundation for our skin, bones, muscles, organ membranes and connective tissues.

All these factors combined make zinc very important for wound healing and tissue repair, and when zinc is taken during the recovery period it can accelerate wound healing significantly.

Copper deficiency from excessive zinc intake

All that said, it is important to know that excessive zinc intake over a prolonged period of time, such as through daily zinc supplementation, can result in a deficiency of copper, which is another very important mineral.

This is due to the way in which zinc and copper compete for absorption, and despite the fact that some supplement formulations combine zinc and copper together in an attempt to counter this, the truth is that zinc and copper should be supplemented separately for both to be absorbed optimally, as zinc will always prevail over copper when the two are competing in unison.

There are a few other minerals that compete for absorption with zinc, and I talk a bit more about them below, but copper is the main one to take into account when considering zinc supplementation.

When should I take zinc?

Short answer: Zinc is best taken on an empty stomach, at least 2 hours since the last meal and at least 30 minutes before the next meal.

There is no particular time of day that is best suited for taking zinc supplements, however due to the way in which zinc binds with fiber, which limits its bioavailability, it is recommended to take zinc supplements between meals, either several hours after a meal, or at least an hour before.

That said, some people may find that taking zinc on an empty stomach results in gastrointestinal discomfort, in which case you would indeed be better off taking it with a meal, albeit ideally a meal that is low in fiber.

What does zinc combine well with?

Short answer: Zinc has been shown to work well together with L-carnosine, selenium, serrapeptase, vitamin C and vitamin D.

Zinc with vitamin C & vitamin D, for reinforcing the immune system

While zinc, vitamin C and vitamin D supplements are already known to form the spearhead of our ability to self-medicate against respiratory infections such as the flu and the common cold due to their individual immune-reinforcing properties, research shows that zinc and vitamin C actually work together as a team and enhance each other's functions while fighting infection, and there is also a synergistic effect between zinc and vitamin D.

Specifically, zinc is able to enhance the activity of vitamin D, while in return vitamin D enhances zinc's absorption and homeostasis, which means that it ensure's zinc's bioavailability remains as optimal as possible.

Zinc with serrapeptase, to increase serrapeptase's efficacy

Zinc's ability to promote wound-healing also comes into play when combined with serrapeptase, an enzyme which itself demonstrates wound-healing properties. It has been observed that serrapeptase is more stable and has higher efficacy when used in combination with metals such as zinc or manganese.

Zinc with L-carnosine, for stomach lining repair

Also, a popular combination for treating issues with the gastrointestinal tract, such as repairing the lining of the stomach, is zinc paired with L-carnosine, and there are several studies that have demonstrated this effect.

Zinc with selenium, for cancer prevention

Both zinc and selenium are well-documented for their roles in cancer prevention, especially prostate cancer, and their combined supplementation is often recommended as a form of preventative treatment and prophylactic.

What should I avoid taking zinc with?

Short answer: Avoid taking zinc supplements at the same time as calcium, copper, iron, magnesium, antibiotics (quinolones), antibiotics (tetracyclines), fibrous foods or nsaids.

Avoid with calcium, copper, iron, phosphorous or magnesium

As mentioned earlier, there are several minerals that compete with zinc for absorption in one way or another. You should avoid taking zinc supplements at the same time as iron, copper, phosphorous or calcium supplements, as this can result in reduced absorption of either one or both.

Zinc and magnesium are also known to interfere with each other's absorption at high doses, so it would also be recommendable to avoid combining these two at the same time, just to be on the safe side.

Avoid with fibrous foods

Zinc may not be absorbed properly when paired with certain foods, especially those rich in fiber such as grains, beans, legumes, breads, or foods rich in phosphorous, such as nuts, seeds, milk and poultry, as they can bind to zinc and reduce its bioavailability, meaning your body has a harder time absorbing it.

Avoid with NSAIDs

It is also advised to avoid taking zinc together with anti-inflammatory medications such as NSAIDs, as this can also result in a reduced absorption of both zinc and the medication. The same applies to the drug penicillamine, which is used to treat arthritis, so it is advised to take zinc and penicillamine several hours apart.

Avoid with antibiotics

In addition to that, quinolone antibiotics and tetracycline antibiotics could potentially interact with zinc during the digestive process, resulting in a reduced absorption of both zinc and the antibiotics if they are taken together.

Who should avoid taking zinc supplements?

Short answer: People under the following conditions should check with a trusted doctor before taking zinc supplements: Copper deficiency.

People with copper deficiency

As mentioned above, zinc and copper are known to compete for absorption, and long-term zinc supplementation is directly associated with a deficiency in copper. This can become problematic if not addressed, as copper is an essential mineral. This means that anyone who currently has copper deficiency should avoid taking zinc supplements until the deficiency has been addressed.

What are natural sources of zinc?

If you are interested in achieving your daily zinc intake through your diet, rich sources of zinc include:

Oysters
Beef
Chicken
Pork
Beans
Nuts
Legumes
Grains
Milk
Cheese
Yoghurt
Eggs
Dark chocolate

The best sources of zinc are meat, fish, and seafood. Oysters especially, contain more zinc per serving than any other food. Eggs and dairy products also contain zinc.

Beans, nuts, legumes and whole grains contain zinc, but the bioavailability is lower than that from animal-based foods because these foods contain phytates, which is a form of phosphorus in plants, and binds some minerals including zinc during the digestive process and inhibits zinc absorption. Breakfast cereals are often fortified with zinc.

Fruits and vegetables on the other hand contain very small amounts of zinc.

Zinc data sources & further reading

Last updated by Asklepios on 30th January, 2025