{"id":168354,"date":"2025-12-04T20:50:14","date_gmt":"2025-12-04T20:50:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/168354\/"},"modified":"2025-12-04T20:50:14","modified_gmt":"2025-12-04T20:50:14","slug":"when-is-the-best-time-to-take-zinc-experts-explain","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/168354\/","title":{"rendered":"When Is the Best Time to Take Zinc? Experts Explain"},"content":{"rendered":"

Keeping all of your medications and vitamins on-schedule for optimal performance can be quite the task, especially when you get down to niche vitamins like zinc (if you have a zinc deficiency<\/a>). When is the best time to take zinc, then? It\u2019s no daily multi-vitamin, and has some unique traits and contributions to the body. So you\u2019re doing the right thing by reading up on it.
<\/p>\n

Meet the Experts: Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet<\/a><\/a>; Jackie Newgent, R.D.N., C.D.N.<\/a>, chef, nutritionist, and author of The Plant-Based Diabetes Cookbook<\/a>; <\/a>Melissa Prest, D.C.N., R.D.N.<\/a>, spokesperson for the Academy of Nutrition and Dietetics; and Jenny Finke, M.S., R.D<\/a>. dietitian and owner of The Metabolic Dietitian<\/a>. <\/p>\n

Ahead, our nutrition experts explain all the benefits of zinc, how much zinc you need, if a zinc supplement is right for you, and when to take it.<\/p>\n

Zinc benefits<\/p>\n

Zinc is like a hero of the mineral world that helps maintain your immune system, says Jackie Newgent, R.D.N., C.D.N.<\/a>, chef, nutritionist, and author of The Plant-Based Diabetes Cookbook<\/a>. \u201cIt\u2019s also needed to make proteins and DNA, ensure your wounds heal, and keep your sense of taste functioning properly,\u201d she adds.<\/p>\n

The mineral also has antioxidant properties that may slow down the progression of macular degeneration, shorten the length of the common cold, and improve symptoms of diarrhea, adds Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet<\/a>.<\/p>\n

Lastly, zinc helps make hemoglobin, which allows your red blood cells to carry oxygen through your body, says Melissa Prest, D.C.N., R.D.N.<\/a>, spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n

How much zinc do you need daily?<\/p>\n

According to the National Institutes of Health<\/a>, the average adult woman needs 8 milligrams (mg) of zinc per day, while adult men should strive to get 11 mg per day, says Gans. Those needs increase slightly for people who are pregnant and\/or breastfeeding\u2014to 11 mg if pregnant or 12 mg if lactating.<\/p>\n

\u201cMost people can easily meet their zinc needs through food if they are consuming a varied diet consisting of plant and animal sources,\u201d says Jenny Finke, M.S., R.D<\/a>., dietitian and owner of The Metabolic Dietitian<\/a>. Therefore, most people don\u2019t need a zinc supplement unless a dietitian or doctor finds that they aren\u2019t getting enough from their usual eating habits, she adds.<\/p>\n

Even so, when cold and flu season is in full swing, many reach for zinc supplements for cold<\/a> prevention, notes Prest. \u201cResearch<\/a> suggests that taking zinc lozenges within the first 24 hours of a cold and then every few hours during the day will shorten the duration of a cold,\u201d she adds. However, it\u2019s important not to keep taking extra zinc once you\u2019re feeling better, because taking zinc lozenges for more than six to eight weeks could cause a copper deficiency, Prest explains. <\/p>\n

Too much zinc can block the body\u2019s absorption of both copper and iron, Finke adds. Then, you could potentially end up with far greater health concerns than the sniffles. \u201cDeficiency in copper or iron can lead to developing anemia over time, which can present as fatigue, pallor, and a poor immune system,\u201d says Finke.<\/p>\n

Foods that contain zinc<\/p>\n

Oysters are like royalty when it comes to zinc, containing more than 250% of the daily value (DV) for zinc in a 3-ounce serving, says Newgent. \u201cCooked oysters contain a high amount of zinc with about 50 mg for six steamed mussels,\u201d explains Prest. Red meat is another great source with about 6 to 8 mg in 3 ounces cooked, Prest adds. <\/p>\n

Here are some more foods that contain zinc<\/a>, according to our experts: <\/p>\n

Poultry Seafood (crab, shrimp)BeansLegumesChickpeasShiitake mushroomsNutsSeedsWhole grainsFortified cereals Dairy productsWhen is the best time to take zinc?<\/p>\n

\u201cThe best time to take zinc mostly comes down to avoiding other nutrients that can interfere with how well your body absorbs it,\u201d explains Finke. Technically, it\u2019s best absorbed on an empty stomach, so it\u2019s ideal to take it in the morning a couple of hours before breakfast, or one to two hours after eating a meal, she adds. \u201cHowever, if it irritates or upsets your stomach, take it along with a meal or snack,\u201d Newgent suggests.<\/p>\n

Zinc can also be less absorbed if taken with high-fiber foods<\/a> like whole grains and beans, because the phytates that are found in those foods \u201ccan bind with zinc and make it difficult to be absorbed by our G.I. systems,\u201d Finke adds. So, she and Prest recommend not taking a zinc supplement with one of those foods, specifically. \u201cTaking it alongside a light, lower-fiber snack like yogurt, hard-boiled eggs, or a piece of fruit is perfectly fine,\u201d Finke says.<\/p>\n

While there is no exact time of day you should take a zinc supplement, it can interact with some medications, warns Prest, so you shouldn\u2019t take it \u201cwithin a couple of hours of antibiotics and penicillamine,\u201d she says.<\/p>\n

Finke elaborates: \u201cZinc competes for absorption with other minerals, like calcium and iron, and can also interact with certain antibiotics, so it\u2019s best to avoid taking a zinc supplement at the same time as your multivitamin, iron, calcium, or prescription medications unless your healthcare provider tells you otherwise.\u201d<\/p>\n

Those caveats aside, as with most supplements, the best time to take zinc is when you will remember to, says Gans.<\/p>\n

Who should take zinc supplements?<\/p>\n

Severe zinc deficiency is fairly rare, as our diets generally meet nutritional requirements, says Finke. With that being said, \u201csome older adults, those over 50 years of age, may have decreased zinc absorption or take medications that may interfere with zinc absorption,\u201d Prest explains. A multivitamin-mineral supplement with zinc should be able to help those individuals meet the recommended intake, Prest adds.<\/p>\n

Zinc deficiencies are more common in individuals who are elderly, pregnant, breastfeeding, have a history of alcohol abuse, or are vegan, adds Gans. If you fall under any of these categories, consult with a doctor or registered dietitian before adding new supplements to your diet.<\/p>\n

What to look for in a zinc supplement<\/p>\n

Before you buy, be sure to review the serving size of the supplement and the amount of zinc in the daily dose, says Prest. \u201cIt is important to limit zinc from both supplements and food to no more than 40 mg\/day,\u201d she explains. Here\u2019s one<\/a> with thousands of five-star reviews.<\/p>\n

When looking for a supplement, look for a reputable brand that conducts research to support any of its nutritional claims and is third-party tested and certified, Gans recommends. That \u201ccan assure the consumer that what the ingredient label says is in the product, actually is,\u201d she concludes.<\/p>\n

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n

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Rachel Lustgarten (she\/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel\u2019s passion is sharing her knowledge and expertise of food and nutrition\u2019s role in overall health and wellness. She co-hosts the weekly \u201cPrimary Care Medicine\u201d show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell\u2019s Women\u2019s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master\u2019s degree in Clinical Nutrition from New York University, graduating with honors.<\/p>\n