When should I take zinc?

Introduction

Zinc is an essential trace mineral that plays an important role in numerous biological processes. Many people wonder when the best time to take zinc is and how to incorporate it into their daily routine. In this article, we answer the most important questions about taking zinc, the right dosage, and the best food sources.

Why is zinc important?

Zinc is essential for the human body and affects more than 300 enzymatic processes. It is involved in:

Immune system: Zinc strengthens the immune system and helps fight colds. Studies show that adequate zinc intake can shorten the duration of cold symptoms by 33% (Hemilä & Chalker, 2015).
Skin and hair: Zinc promotes wound healing and reduces acne. A study found that patients with acne often have lower zinc levels (Dreno et al., 2018).
Metabolism: Zinc is essential for enzyme function and cell division. It also supports insulin production and can help regulate blood sugar levels (Chausmer, 1998).
Hormone balance: Zinc is necessary for testosterone production. A clinical study found that zinc deficiency is correlated with lower testosterone levels (Prasad et al., 1996).

When should you take zinc?

The optimal time to take zinc depends on several factors:

On an empty stomach: Zinc is best absorbed on an empty stomach, preferably 30–60 minutes before a meal. Studies show that foods such as grains or dairy products can interfere with zinc absorption (Sandström, 2001).
Before bedtime: Many experts recommend taking it in the evening because zinc is metabolized more effectively at night.
Not with coffee or milk: Caffeine and calcium can inhibit zinc absorption. A study also found that phytates in whole-grain products reduce zinc absorption (Lönnerdal, 2000).

What is the optimal dosage?

The recommended daily dose depends on age and sex:

Adults: 8-11 mg per day
Pregnant and breastfeeding women: 11-13 mg per day
Athletes and people with increased needs: up to 25 mg per day A meta-analysis found that a daily zinc intake of 10–15 mg is sufficient to prevent deficiencies and strengthen the immune system (Maares & Haase, 2020).

Natural sources of zinc

Zinc can be obtained not only from supplements but also from a balanced diet. Good sources of zinc include:

Meat and fish (e.g., beef, salmon)
Legumes (e.g., lentils, chickpeas)
Nuts and seeds (e.g., pumpkin seeds, cashews)
Dairy products (e.g., cheese, yogurt) Studies show that zinc from animal products is more bioavailable than zinc from plant sources (King, 2011).

Zinc deficiency: symptoms and risks

Zinc deficiency can have far-reaching health effects. Common symptoms include:

Weakened immune system
Hair loss
Skin problems
Poor wound healing
Loss of appetite A 2017 study found that up to 17% of the world's population suffers from zinc deficiency, especially in developing countries (Wessells & Brown, 2017).

Zinc overdose: What happens if you get too much zinc?

Although zinc is essential, taking too high a dose can cause side effects:

Nausea and vomiting
Stomach cramps
Copper deficiency from long-term excessive intake The safe upper limit is 40 mg per day for adults (Institute of Medicine, 2001). One study found that long-term intake of more than 50 mg of zinc per day may negatively affect immune function (Sandstead, 1995).

Where can you buy zinc?

For anyone looking for a high-quality source of zinc, there are reliable suppliers:

In Germany and the EU: MST Nutrition offers a variety of zinc products. More information at: MST Nutrition Zinc Products
In the UK: MST Nutrition UK offers zinc and other minerals. More information at: MST Nutrition UK

Conclusion

Zinc is an essential trace element with numerous health benefits. The best time to take it is either on an empty stomach or before bed. Studies show that adequate zinc intake strengthens the immune system, improves skin problems, and regulates hormone levels. However, excessive intake should be avoided to prevent side effects. Those who do not get enough zinc from their diet can turn to supplements.

Sources

Hemilä, H., & Chalker, E. (2015). The effectiveness of zinc for the treatment of the common cold: A systematic review and meta-analysis. Open Forum Infectious Diseases.
Dreno, B. et al. (2018). Low zinc levels in acne patients: A systematic review and meta-analysis. Journal of the European Academy of Dermatology and Venereology.
Chausmer, A. B. (1998). Zinc, insulin, and diabetes. Journal of the American College of Nutrition.
Prasad, A. S. et al. (1996). Zinc status and serum testosterone levels. Nutrition.
Sandström, B. (2001). Bioavailability of zinc. European Journal of Clinical Nutrition.
Lönnerdal, B. (2000). Dietary factors influencing zinc absorption. The Journal of Nutrition.
Maares, M., & Haase, H. (2020). A guide to human zinc absorption: General overview and recent advances of in vitro intestinal models. Nutrients.
King, J. C. (2011). Zinc: An essential but elusive nutrient. The American Journal of Clinical Nutrition.
Wessells, K. R., & Brown, K. H. (2017). Estimating the global prevalence of zinc deficiency. The American Journal of Clinical Nutrition.
Institute of Medicine (2001). Dietary reference intakes for vitamin A, vitamin K, and trace elements. National Academies Press.
Sandstead, H. H. (1995). Requirements and toxicity of essential trace elements. Progress in Food & Nutrition Science.