When to take zinc supplements

Buying a supplement is the easy part. Making sure your body actually uses it is where things get a little more complicated.

We often assume that popping a vitamin pill at any time of day will do the job. However, our bodies are complex. Not all nutrients are absorbed in the same way. Some like fat, some like water and some can be quite picky about when they arrive in your stomach.

Taking your supplements at the right time can give you a real advantage, as it helps to boost absorption and ensure you get the most out of every capsule. This is particularly useful if you’re taking zinc for a specific goal, such as supporting fertility or boosting your immune health. 

In this guide, we outline the factors that determine the best time to take your zinc supplement.

When should you take zinc supplements?

There is a “theoretical” answer to this question, and then there is the “real life” answer.

Ideally, we want to create the perfect conditions for your body to absorb the zinc. However, we also know that life gets in the way. Your lifestyle, your work schedule and how your unique body reacts to the supplement can all play a part.

Sometimes, perfect absorption might not be possible. For example, the ideal time might clash with your other medications, or it might make you feel a bit queasy.

The main thing to focus on is consistency. Getting enough zinc into your system regularly is the most important step. Once you have that routine down, you can try to tweak the timing to absorb it as best you can.

Time of day

From a scientific perspective, zinc is most effective when consumed on an empty stomach.

Zinc requires a fairly acidic environment to break down properly so your body can absorb it.1 Food can dilute your stomach acid or physically block the zinc from being absorbed. Therefore, the most common advice is usually:

• Take it at least 1 hour before a meal.
• Or, take it at least 2 hours after a meal.

This allows the mineral to directly target your digestive system without any interference. 

However, there’s a catch. Zinc is notorious for causing nausea if it hits an empty stomach.2 Many people find that taking it first thing in the morning leaves them feeling sickly or gives them stomach cramps. If this happens to you, don’t suffer in silence.

It’s far better to absorb slightly less zinc than to stop taking it altogether because it makes you feel unwell. If you find zinc too harsh when taken on an empty stomach, consider taking it with a meal. Ideally, choose a lighter meal if possible – but remember, comfort should come first. 

If this or other side effects of zinc persist, speaking to a medical professional can help.

What to avoid taking with zinc

You might say zinc is a bit of a loner. It doesn’t like to compete with other nutrients for attention.

If you take zinc at the exact same time as certain foods or other supplements, they can “fight” for absorption. In this battle, zinc often loses, meaning it passes through your body without doing its job.

To get the most from your supplement, try to leave a two-hour gap between your zinc and the following:

• Calcium and Dairy: High levels of calcium can block zinc absorption. Try not to wash your zinc pill down with a glass of milk.3
• Iron Supplements: Iron and zinc compete for the same transport pathways in the gut. If you take them together, the body prioritises iron. Take your iron in the morning and zinc at night (or vice versa).3
• High-Fibre Foods: Whole grains and legumes contain “phytates.” These compounds bind to zinc and lock it away so your body can’t use it.3
• Antibiotics: Some antibiotics (like tetracyclines or quinolones) can interact with zinc. This stops both the medicine and the mineral from working properly. Always check the leaflet in your medicine box or ask your pharmacist for advice.1
• Copper: High doses of zinc can stop copper from being absorbed. Though it might seem odd, this is why you often see these two minerals paired together in good supplements – the combination helps to keep the balance right.

How long can you take zinc supplements for?

Zinc is an essential nutrient. Your body needs it every single day to repair cells and fight off bugs, and we often get more or less enough of it from our diet.

For most people, taking a standard daily supplement is safe for everyday use.4 This is especially true if you struggle to get enough from your diet – for example, if you are vegan or vegetarian, as plant-based zinc is harder to absorb.

However, more is not always better. The body is very good at holding onto zinc, and taking high doses for a very long time can cause issues. Long-term high-dose usage can eventually upset the balance of other minerals, specifically copper.1

If you’ve been taking a high dose (for example, to tackle a deficiency), it’s wise to review this from time to time. You might benefit from switching to a lower “maintenance” dose once your levels are back to normal. 

Additionally, as you work on increasing your zinc through dietary sources like nuts, seeds and fortified cereals, you may not need a high-strength supplement forever. Regular reviews of your diet and supplement intake help to support your overall wellbeing.

If you’re unsure, a quick chat with your GP can help you to decide the best long-term plan for your health.

References

1. Zinc: Fact Sheet for Health Professionals. National Institutes of Health (NIH), Office of Dietary Supplements.
2. Zinc supplementation and adverse effects. Marynuik, M. “Nutrition education: taking it one step at a time.” The Diabetes educator vol. 16,1 (1990): 26-8. doi:10.1177/014572179001600107
3. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Schlemmer, U., et al. Molecular Nutrition & Food Research, 2009.
4. Zinc: Vitamins and Minerals. National Health Service (NHS) UK.