The Exact Right Time to Take Your Zinc Supplement
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Zinc is one of those buzzy supplements — especially this time of year when we are all desperately trying to avoid getting sick. You see zinc in lozenges and tablets in the cold and flu aisle, and it’s a common mineral found in multivitamins and on its own.
And this makes sense: Your body needs a small amount of the mineral to successfully perform vital functions. “Zinc has many important roles in the body,” says Carol Haggans, M.S., R.D., scientific and health communications consultant with the National Institutes of Health Office of Dietary Supplements (ODS) in Bethesda, Maryland. “It’s needed for proper growth and development during pregnancy, infancy and childhood. It’s also needed for a healthy immune system and sense of taste, to make DNA and proteins and to help wounds heal.”
Getting the right amount of zinc may also prevent a host of health issues. A new study from researchers in Malaysia points out that low levels of zinc are associated with numerous health conditions, including cardiovascular disease, cancer, Alzheimer’s, diabetes, and depression.
But none of that settles the questions that got you Googling in the first place: Do you personally need to take a zinc supplement, and if so, what time of day should you take it? As with most health and nutrition questions, the answer is... wait for it!... it depends.
But let’s back up a minute so you can make the best choice for you.
How much zinc do you need in a day?
“The recommended amounts of zinc vary by age group,” says Haggans. “Adult men need 11 milligrams (mg) per day of zinc, while most women need 8 mg. Women who are pregnant need 11 mg per day, and those who are breastfeeding need 12 mg per day.” Women should be especially conscious of getting enough zinc – one benefit of the mineral is keeping your reproductive system healthy.
According to data from the US Department of Agriculture, however, over two billion people — about 40% of the world’s population — are zinc-deficient.
Symptoms of zinc-deficiency can include:
Emotional and mental disturbances
Reduced ability to taste and smell
Sensitivity to light
Skin problems
Diarrhea
In the United States, most of us do get enough zinc, through foods or supplements. Only 8.6% of males and 8.2% of females over age ten are deficient in this country, according to data cited by the National Institutes of Health.
What’s more, even if you’re not getting enough zinc, since we don't need much, it's relatively easy to get more via the foods you eat, which is always preferable to taking a supplement. “People should focus on getting zinc from the foods and beverages they consume so that they get enough for good health,” Haggans continues. “If needed, supplements can help boost intakes to recommended amounts.”
Foods that contain zinc
Animal-sourced foods are an especially rich resource. “Meat, fish and other seafood, particularly oysters, are good sources of zinc,” says Haggans. “Eggs, dairy products, beans, nuts and whole grains also contain zinc.” Pumpkin seeds, lentils, shiitake mushrooms, beans, chickpeas and spinach are also excellent picks, says Laura Iu, RD, CDN, a registered dietitian nutritionist and certified intuitive eating counselor in New York City.
If you have certain dietary restrictions, it may be more difficult for you to get an adequate amount of zinc. “Most people in the U.S. get enough zinc from their diet, but some people, including older adults, people who follow a vegan diet, and those with gastrointestinal disorders might have trouble,” Haggans says. “If you’re concerned about your zinc intake, talk with your healthcare provider.”
Who might not be getting enough zinc?
The following groups should pay special attention to whether they’re taking in enough zinc, according to the NIH.
Folks with digestive disorders or who have had bariatric surgery
Vegetarians and especially vegans
People who are pregnant or lactating
Older babies who are exclusively breastfed
Children with sickle cell disease
People with Alcohol Use Disorder
When should I take zinc — morning or night?
Let’s say you’ve spoken to your doctor and have decided to take a zinc supplement. Now, when should you actually take it? With zinc, it’s less about morning or evening than it is about how close to meals you take a supplement. According to a Mayo Clinic fact sheet, it’s most effective to take your supplement either an hour before a meal, or two hours after you eat, in part because fiber and certain other nutrients can get in the way of zinc’s absorption. If zinc supplements upset your stomach, ask your doctor if you should take it with food or increase your dietary intake instead.
When should you NOT take zinc? Don’t take it at the same time you take an iron supplement or a calcium supplement, as these can block zinc’s absorption and vice versa; the same is true of copper. Mayo suggests spacing these supplements two hours apart to get the best absorption of each of them.
And, as always, choose a brand that is third-party tested to ensure purity, potency and safety. Look for NSF or USP logos on the label.
Additional FAQ
Is it OK to take zinc every day?
Maybe, but some math is required. That’s because “getting too much zinc can cause health problems including nausea, dizziness, headaches and an upset stomach. Zinc has an upper limit of 40 mg per day for adults,” says Haggans. That means, “Whether it’s safe to take zinc every day as a supplement depends on how much zinc is in the supplement and how much you get from your diet,” says Haggans. “You want to ensure you’re getting enough zinc, but it’s very important to ask your healthcare provider how much zinc is too much specifically for you – don’t try to figure it out on your own.”
Another issue: Taking zinc supplements for long periods of time at high doses can deplete your body of copper, which may lead to neurological problems such as body weakness or numbness, according to the Mayo Clinic.
Zinc supplements can also interact with a wide range of medications, including antibiotics, and can also interact with other things you commonly consume, like beta-carotene, calcium and even coffee. “Excessive zinc supplementation can be harmful, so it's best to obtain this mineral from food,” says Iu.
Does zinc help with colds?
There is some evidence that taking zinc might shorten the length of cold symptoms if taken within the first 24 hours, reports the Mayo Clinic. “As far as supplemental zinc, there is some research showing that zinc lozenges and zinc syrup might shorten the duration of the common cold if you take them shortly after coming down with a cold,” Haggans adds.
“However, this refers to short-term use for a few days – these products aren’t intended to be used on a long-term basis. If needed, people can take other dietary supplements that contain zinc regularly, such as multivitamin/mineral supplements, to ensure they’re getting enough zinc.”
Do not, however, use intranasal zinc. Zinc in nasal spray form can actually make you lose your sense of smell, at least temporarily, the Mayo Clinic reports.
What helps with zinc absorption?
Acidic foods like vinegar, and foods that contain vitamin C like citrus, can support zinc absorption, says Iu. Zinc is also most bioavailable from animal sources. “Our bodies absorb zinc best from animal foods,” says Haggans.
This helps explain why vegetarians and vegans — even if the foods they’re eating are rich in zinc — may need to keep an eye on their levels. “Phytates, which are substances present in some plant foods such as beans and whole grains, can bind zinc in the intestine and make it harder to absorb,” says Haggans. “Using certain food preparation techniques, such as soaking beans, grains, and seeds in water for several hours before cooking them, can also help increase the amount of zinc that the body absorbs from these foods.”
The bottom line: Most people can get the zinc they need for good health through proper nutrition. If you think you need a supplement, check with your doctor before taking one.
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