Minerals 101: When Is The Best Time To Take Zinc?

Whether you want to shake off that cold a bit quicker, support your collagen synthesis, or maintain healthy digestion and metabolism. Zinc is the essential mineral you never knew you needed.

In fact, this impressive trace mineral plays a crucial role in keeping your whole body functioning at its best. It’s vital for immune support, wound healing, maintaining clear, healthy skin, and more.

There’s just one catch…

We can’t naturally produce or store zinc in our body. Meaning we have to get it from our diet.

And while most of us should be able to get it from diet alone. There are a few groups who may need a helping hand, which is where zinc supplementation can be useful.

And so, as with most dietary supplements, the question of when to take it comes up.

Are there benefits to taking zinc first thing? Is it ok to take on an empty stomach?

Are there additional benefits to taking zinc at night?

In this piece we answer the question:

When is the best time to take zinc?

Key Takeaways

• Health Benefits of Zinc: Zinc supports immune function, reproductive health, cognitive function, growth and development, and wound healing. It also acts as an antioxidant.
• Bioavailability Issues: Plant-based diets can inhibit zinc absorption due to phytates. People may not get enough zinc from their diet alone, especially vegetarians and vegans.
• Best Time to Take Zinc: Zinc can be taken in the morning or at night, depending on personal preference and specific health goals. Consistency is key.
• T aking Zinc on an Empty Stomach: For optimal absorption, zinc is best taken on an empty stomach. However, if it causes stomach upset, taking it with food is fine.
• Choosing a Zinc Supplement: Look for high-quality supplements with good bioavailability. Ensure the supplement provides an adequate amount of elemental zinc, and is free of large amounts of added ingredients like fillers, additives, and preservatives.

Why Do We Need Zinc?

Why do we need zinc in the first place?

Well, zinc is one of a handful of essential trace minerals. Meaning it’s only required in small amounts to maintain adequate levels. But it must come through diet or supplementation, because the body can't synthesize it on its own.

Zinc is the second most abundant vitamin in our body after iron, ⁽¹⁾ but if our bodies can't store it, and we want to reap the benefits of this essential trace mineral, we need to maintain a consistent intake.

Here's an overview of why it's so important and why zinc supplements can make a difference to our health and wellbeing.

Health Benefits of Zinc

Immune function

When you first start experiencing symptoms of a cold, zinc lozenges may help.

In one study, participants in the early stages of a common cold were given lozenges at various zinc doses. The study concluded that zinc lozenges significantly reduced the duration of a common cold by 12-48% when taken at a daily dose of over 75 mg per day. ⁽²⁾

In terms of how zinc can help our immune system, when our body comes under attack, we rely on immune cells such as neutrophils, macrophages, T cells, and B cells.

Think of Neutrophils as the first responders that attack bacteria and fungi at infection sites. These help to reduce symptoms like redness and swelling. Macrophages act as the cleanup crew, digesting dead cells and debris, which speeds up recovery and reduces pain.

T cells identify and kill infected cells, aiding in faster recovery from viral infections, while B cells produce antibodies that build immunity and prevent future illnesses.

When these immune cells function well, you recover faster from infections, experience fewer symptoms, and experience better energy levels.

Zinc is essential for the normal development and function of immune cells such as neutrophils, macrophages, T lymphocytes, and B lymphocytes. ⁽³⁾ So keeping zinc levels topped up makes sense to support immunity.

Zinc also acts as an antioxidant, helping to combat oxidative stress and inflammation.

Growth and development

Zinc is essential for normal growth and development, particularly in infants, children, and adolescents. ⁽⁴⁾ It supports cellular division and differentiation, vital for tissue and organ growth. Adequate zinc levels are key for the development of the skeletal, nervous, and reproductive systems.

Zinc deficiency during critical growth periods can lead to stunted growth, delayed sexual maturation, and other developmental problems.

Wound healing and collagen synthesis

Zinc is crucial for wound healing due to its role in cell division, protein synthesis, and immune function. ⁽⁵⁾

It helps maintain the integrity of skin and mucous membranes and supports collagen production which is essential for wound closure and tissue repair.

Supports reproductive health

Zinc plays as essential part in the normal function of the reproductive system. Particularly in men.

Zinc is crucial for the production of healthy sperm. Adequate zinc levels are associated with higher sperm count, improved motility (the ability of sperm to move effectively), and overall sperm quality. ⁽⁶⁾ Men with zinc deficiency often experience reduced sperm quality, which may affect fertility.

It's also vital for maintaining healthy testosterone levels and regulating prostate function.

For women, zinc contributes to hormonal balance. It supports the proper functioning of the ovaries and the regulation of menstrual cycles. A double-blind, randomized, controlled trial showed that zinc supplements at therapeutic doses can effectively reduce the severity of dysmenorrhea, improve menstrual bleeding, and alleviate various premenstrual symptoms. ⁽⁷⁾

Zinc also plays a role in the synthesis and regulation of various hormones, including estrogen and progesterone, which are crucial for fertility and a healthy pregnancy.

Enhances cognitive function

Zinc contributes to brain health and cognitive function. Research has shown that zinc plays a vital role in neurogenesis ⁽⁸⁾ (the formation of new neurons), synaptic plasticity (the ability of synapses to strengthen or weaken over time, crucial for learning and memory), and the overall functioning of the central nervous system.

DNA synthesis

Zinc is essential for DNA synthesis and repair, ⁽⁹⁾ processes that are fundamental to cell division and growth. As a component of DNA polymerases, zinc helps in the replication of genetic material, ensuring that new cells have the correct genetic information.

This is particularly important during periods of rapid growth, such as childhood, adolescence, and pregnancy. Zinc deficiency may lead to DNA damage and genomic instability, which may increase the risk of diseases like cancer.

Enzyme activity and protein synthesis

Zinc is a key player in enzyme activity and protein synthesis. Enzymes are proteins that speed up chemical reactions in the body, which are crucial for digestion, metabolism, and other bodily functions. Zinc helps enzymes work properly, ensuring your body can efficiently process nutrients and maintain good health.

Enzyme Activity: Supports digestion and metabolism, helping you feel more energized and less sluggish. Protein Synthesis: Essential for muscle repair and growth, which is particularly important for athletes and active individuals.

Zinc Deficiency

The average adult human contains about 2-3g of zinc, ⁽¹⁰⁾ of which 0.1% must be replenished daily to maintain adequate stores.

Studies suggest that at least 25% of the population is at risk of zinc deficiency. This is thought to be down to not consuming enough foods that are rich in highly bioavailable zinc.

Plant based sources of zinc generally have lower bioavailability. This along with high consumption of foods that inhibit the absorption of zinc, are possible reasons why that figure is so high.

People with a zinc deficiency may experience:

• Hair loss
• Skin changes
• Poor appetite
• Mental lethargy
• Delayed wound healing
• More infections than normal
• loss of taste or smell
• diarrhea

Whilst getting enough is something to be mindful of, getting too much can also present a problem.

A major issue with mineral supplementation is overdoing it.

When considering how much zinc to take, it's crucial to avoid excessive intake.

Why? Because zinc competes for absorption with iron and copper.

So excessive intake of any of these minerals can result in deficiencies in others.

It's all about balance.

Excessive consumption of zinc, including zinc supplements, can also lead to chronic zinc toxicity, along with a copper deficiency. Other factors that influence the absorption of zinc include: ⁽¹¹⁾

• Protein quantity and quality
• Casein phosphopeptides (CPP)
• Phytates and fiber
• Calcium
• Iron
• Copper
• Cadmium

Those who are deficient or those following plant based diets may benefit from taking zinc supplements.

Zinc Supplements: Types, Forms and Best Time to Take

If you're relying on food sources to get your daily zinc intake, the question of when to take zinc is an easily answered one. But what if you choose to go down the zinc supplements route?

Firstly, what types of zinc supplements are out there?

The answer is, a lot!

From topical ointments to oral zinc supplements, there are many forms with varying functions. And as you'd expect, with each one, there are benefits and considerations to evaluate. Here's a few examples of the most common forms of zinc supplements:

Zinc Gluconate

• Description: Zinc gluconate is one of the most commonly used forms of zinc in supplements and over-the-counter cold remedies, such as lozenges or a zinc gluconate nasal spray.
• Recommended time to take: Zinc gluconate is best absorbed on an empty stomach, typically one to two hours before a meal. Taking it this way can enhance absorption since there are fewer competing nutrients that can interfere with zinc uptake. That said, higher doses of zinc may cause nausea, so in those cases, it’s best taken around meal times.

Zinc Acetate

• Description: Zinc acetate is often found in lozenges designed to reduce the duration and severity of cold symptoms. This form of zinc is effective in releasing zinc ions in the mouth and throat, which can help fight off infections more directly.
• Recommended time to take: With or without food, Zinc acetate is most effective when taken at the first sign of cold symptoms. If you're taking zinc acetate lozenges, take every 2 to 3 hours while awake. This frequent dosing helps maintain high levels of zinc ions in the throat, which can inhibit the replication of cold viruses.

Zinc Sulfate

• Description: Zinc sulfate is another common form of zinc supplement, often used to treat zinc deficiency. It is effective in replenishing zinc levels but may cause stomach irritation in some individuals.
• Recommended time to take: For optimal absorption, it is generally recommended to take zinc sulfate on an empty stomach. This means taking the supplement 30 minutes to an hour before a meal or 2 hours after a meal. This timing helps ensure that there are no competing nutrients that might interfere with zinc absorption.

Zinc Citrate

• Description: Zinc citrate is zinc bound to citric acid. It has good bioavailability and is less likely to cause stomach upset compared to other forms like zinc sulfate.
• Recommended time to take: The best time to take zinc citrate is on an empty stomach to maximize absorption, typically in the morning or between meals in the afternoon. If you experience stomach upset, you can take it with a meal, but avoid high-calcium foods or other competing minerals.

Zinc Picolinate

• Description: Zinc picolinate is a form of zinc that is bound to picolinic acid. This form is known for its high absorption rate and is often recommended for individuals with absorption issues.
• Recommended time to take: On an empty stomach to maximize absorption, typically in the morning or between meals in the afternoon. Avoid taking it with high-calcium foods or other competing minerals.

Zinc Oxide

• Description: Zinc oxide is commonly used in creams and ointments for skin protection, treating conditions like diaper rash and minor burns. It has lower bioavailability compared to other zinc forms, making it less ideal for dietary supplementation.
• Recommended time to take: For supplements, take with meals to minimize stomach upset. For topical use, apply as needed to affected areas.

Conclusion: When is the best time to take zinc?

Zinc is an essential nutrient with numerous health benefits.

While it can be taken at various times of the day, it doesn't like competition. So for optimal absorption and efficacy, take zinc one to two hours before a meal or on an empty stomach.

Some people may find that supplementing higher doses of zinc without food can lead to an upset stomach, and in that case, it can be taken with a meal.

Those following plant based diets, or diets rich in legumes and grains, may benefit from a supplement due to the limited bioavailability of zinc from those sources. Adding a food identical zinc supplement to your daily regimen such as NutriGenesis® Zinc found in our Multivitamin, or as a standalone mineral as Performance Lab® Zinc, means it can be readily absorbed by your body within hours of taking it.

NutriGenesis® Multi can be taken with, or without food and is complexed with natural cofactors for optimal purity and potency. Take 4 capsules per day to help bridge any dietary deficiencies and support overall well-being.

Shop Performance Lab® NutriGenesis®

Performance Lab® Zinc is particularly beneficial for individuals on plant-based diets who may need to top up their zinc intake.

It's a yeast-derived zinc, meaning it’s in a food identical form. That means your body recognizes it as food which increases the bioavailability. Performance Lab® Zinc provides support to your body's immune defenses, hormonal balance, cognitive performance, and may also promote the production of keratin and collagen. All in just one capsule per day.

Shop Performance Lab® Zinc