However, cooking and soaking beans reduces the phytates, making it easier to absorb zinc, according to Leah Oldham, RDN<\/a>, a registered dietitian nutritionist at Henry Ford Health in Detroit.\n<\/p>\n 2. Peanuts <\/p>\n nilimage \/ Getty Images<\/p>\n Like kidney beans, peanuts contain phytates that can interfere with zinc absorption.\n<\/p>\n Peanuts and other high-phytate foods only block absorption if consumed with zinc supplements. Taking the supplements two hours before or after eating these foods can minimize interference, according to Debbie Petitpain, MBA, RDN<\/a>, a Charleston-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.\n<\/p>\n 3. Coffee <\/p>\n Catherine Falls Commercial \/ Getty Images<\/p>\n Coffee and tea contain antioxidant plant compounds such as polyphenols and tannins, which can \u201cmodestly\u201d cut down on zinc absorption, Oldham said.\n<\/p>\n Adding a splash of milk to your beverages also introduces calcium, which competes with zinc absorption.\n<\/p>\n \u201cIf you drink coffee or tea regularly, try to separate them from zinc by at least 30 to 60 minutes,\u201d Oldham added.\n<\/p>\n 4. Yogurt\u00a0 <\/p>\n wilatlak villette \/ Getty Images<\/p>\n Calcium supplements and dairy products like yogurt and cheese can make it harder for your body to absorb zinc and iron. These minerals compete for absorption in the intestines, so you should space them out, said Oldham.\n<\/p>\n \u201cIf you\u2019re taking iron or calcium supplements, consider splitting them up and taking zinc in the morning and iron or calcium later in the day,\u201d Oldham added.\n<\/p>\n 5. Oats <\/p>\n Arx0nt \/ Getty Images<\/p>\n Oats and other high-fiber, whole-grain foods contain phytates, which block zinc absorption.\n<\/p>\n 6. Fortified Beverages <\/p>\n manusapon kasosod \/ Getty Images<\/p>\n Like dairy milk, fortified almond, soy, and rice milks contain calcium that can interfere with zinc absorption.\n<\/p>\n 7. Excessive Alcohol <\/p>\n Las nuevas gu\u00edas Directrices Diet\u00e9ticas para los americanos 2015-2020 recomiendan limitar el consumo de alcohol en adultos a una bebida o trago al d\u00eda para mujeres y 2 bebidas al d\u00eda para varones.<\/p>\n Tetra Images – Jamie Grill \/ Getty Images<\/p>\n Drinking excessive amounts of alcohol can prevent intestinal zinc absorption. For this reason, people with alcohol use disorder often need zinc supplements.\n<\/p>\n People who drink in moderation should still space out zinc supplements and alcoholic beverages, since alcohol can irritate the stomach lining and reduce absorption, Oldham said.\n<\/p>\n Do You Really Need Zinc Supplements? <\/p>\n Since zinc competes with many other compounds, you may want to take zinc supplements on an empty stomach. However, this can cause gastrointestinal issues for some people, according to Emma M. Laing, PhD, RDN, FAND<\/a>, clinical professor and director of dietetics at the University of Georgia.\n<\/p>\n \u201cIt may help to take it with a low-phytate, low-calcium, or non-dairy snack and a beverage other than tea or coffee,\u201d Laing told Verywell in an email.\n<\/p>\n Many plant-based foods have zinc-blocking compounds, so people following a vegetarian or vegan diet often need zinc supplements.\n<\/p>\n Others take zinc to prevent the common cold. Research on its effectiveness is mixed, but zinc is unlikely to stop you from getting sick. At most, it might just help reduce the duration of your cold.\n<\/p>\n \u201cFor most people, a balanced diet provides adequate zinc. Supplements are generally recommended only when there is a diagnosed deficiency, increased needs, such as post-surgery, certain chronic conditions, or under medical guidance,\u201d Petitpain said.\n<\/p>\n High-zinc food sources include oysters, beef, fortified breakfast cereals, pumpkin seeds, and lentils.<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Harvard T.H. Chan School of Public Health. Are anti-nutrients harmful<\/a>?<\/p>\n Chondrou T, Adamidi N, Lygouras D, Hirota SA, Androutsos O, Svolos V. Dietary phytic acid, dephytinization, and phytase supplementation alter trace element bioavailability\u2014a narrative review of human interventions<\/a>.\u00a0Nutrients. 2024;16(23):4069. doi:10.3390\/nu16234069<\/p>\n Colorado State University. What are polyphenols? Another great reason to eat fruits and veggies<\/a>.<\/p>\n Harvard T.H. Chan School of Public Health. Calcium<\/a>.<\/p>\n Chen O, Mah E, Dioum E, et al. The role of oat nutrients in the immune system: a narrative review<\/a>.\u00a0Nutrients. 2021;13(4):1048. doi:10.3390\/nu13041048<\/p>\n National Institutes of Health. Zinc fact sheet for health professionals<\/a>.<\/p>\n Nault D, Machingo TA, Shipper AG, et al. Zinc for prevention and treatment of the common cold<\/a>.\u00a0Cochrane Database Syst Rev. 2024;2024(5). doi:10.1002\/14651858.CD014914.pub2<\/p>\n![\"Stephanie](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/08\/StephanieBrownnewheadshot-e5ca9ba2a404491384e9300a7871f190.jpg\")
<\/p>\n