What happens to your immunity when you take zinc and vitamin C together

Zinc and vitamin C are nutrients commonly known to support immune health. Although both nutrients are beneficial on their own, research suggests they may have greater benefits when taken together, particularly during times of stress or illness.

Benefits of taking zinc and vitamin C together

The combined benefits of zinc and vitamin C can help support immune health, especially if you’re deficient or stressed. When taken together, these two nutrients can boost your body’s ability to respond to infections.

Studies have shown that:

• Vitamin C may reduce the severity of colds: Vitamin C supplementation may be linked to a slight reduction in the severity of cold symptoms.
• Zinc may shorten the duration of illness: Studies show that taking zinc at the first signs of a cold can help shorten the duration of the illness.
• Vitamin C and zinc promote faster recovery: Both nutrients can help reduce inflammation that occurs during infection or chronic stress. Additionally, vitamin C promotes collagen production and zinc promotes tissue repair, which together can help your body recover from injuries more effectively.

Although they may provide benefits, supplements should not be used as a substitute for treatment or as a guaranteed defense against disease.

How do zinc and vitamin C work?

Zinc is a trace mineral that helps the body produce and activate immune cells that fight infections. It is also essential for wound healing and DNA synthesis. Without enough zinc, your immune response weakens, making it more difficult to defend against viruses and bacteria.

Vitamin C is a water-soluble vitamin known for its antioxidant properties. It protects your cells from damage and supports the functioning of various immune cells, including white blood cells. Vitamin C also helps your body absorb iron and contributes to healthy skin and tissues.

Security Considerations

Zinc and vitamin C are generally safe when taken at recommended levels. Taking too much of either supplement can cause side effects.

Excessive zinc consumption, especially over a long period of time, can lead to the following symptoms:

• Nausea
• Stomach cramps
• Headaches
• Copper deficiency (may affect blood cell production and immune function)

Vitamin C is water soluble, which means your body excretes what it doesn’t need. Taking too much vitamin C can cause the following effects:

It is also important to consider timing and interactions. Taking zinc on an empty stomach can cause stomach upset; this is why it is often recommended to take it with a small meal. Some medications, such as antibiotics or diuretics, may interact with zinc or vitamin C.

If you are considering taking supplements, consult your doctor to determine the appropriate dosage and type of supplement for your needs.

Food sources

You can also get zinc and vitamin C through your diet.

Foods rich in zinc include:

• Oysters
• Red meat and poultry
• Beans and lentils
• Nuts and seeds
• Whole grains and fortified cereals

Foods rich in vitamin C include:

• Citrus fruits like oranges
• Strawberries, kiwi and papaya
• Peppers
• Broccoli
• Tomatoes