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Key takeaways
- The best time to take zinc for maximum absorption is on an empty stomach, usually in the morning after a fasted sleep.
- Some people may experience nausea or other stomach upset when taking zinc on an empty stomach. It can therefore be taken with a meal to avoid this.
- Consuming zinc in the evening and morning has benefits, so it’s best to choose a time that allows you to be consistent with your intake.
Zinc is an essential mineral that supports immune function and other bodily processes. You can take it at any time of day, but the timing depends on your goals and preferences, as well as whether you are taking any other supplements or medications.
Why should you take zinc in the morning?
Taking zinc in the morning may be right for you, because it is better absorbed on an empty stomach. Additionally, certain foods affect zinc absorption, including beans and other legumes (including peanuts), which contain phytates.
The body uses zinc in several ways, including:
- Immune function
- Wound healing
- Enzymatic activity
- Protein and DNA synthesis
- Cellular signaling
Should I take zinc with food?
Take zinc without food allows the body to absorb it as best as possible. But some people may experience side effects when taking it on an empty stomach, such as nausea. If you want to increase your zinc absorption by taking it with a meal, it’s a good idea to consume it with protein-rich foods, as the compounds in protein help increase its absorption.
When is it best to take zinc in the evening?
Reasons why someone may want to wait until the evening to take zinc include:
- Benefits of sleep: If you are taking zinc to improve sleep quality, taking it in the evening may be more effective.
- Skin health: Zinc can also benefit the skin, and taking it in the evening could be beneficial if you are using it to improve acne or skin conditions, as it will be more available in the body when skin repair processes are most active.
Choose what suits you best
Although morning and evening are good times to take zinc, any time of day will work if you stay consistent. For example, if you do not plan to take it in the morning, but will take it in the evening, it is better to choose evening.
Calendar with medications and supplements
If you take certain medications or supplements, their timing will also help determine the best time to take zinc:
- Antibiotics: If you are taking tetracycline or quinolone antibiotics, discuss the timing of zinc supplementation with a healthcare professional. If you place them too close together, you limit the absorption of both.
- Penicillamine: Used to treat Wilson’s disease (an inherited condition that causes a buildup of copper in the body), it can interact with zinc. Discuss timing with a healthcare professional.
- Diuretics (water pills): May reduce zinc absorption.
- Iron supplements: Iron from supplements (but not iron from food) can decrease zinc absorption.
When to take zinc for cold symptoms
Some studies have shown that taking zinc lozenges within the First 24 hours after showing cold symptoms can reduce the duration of a cold. There is insufficient data to support continued zinc supplementation to prevent colds.
How much zinc do you need per day?
Although zinc needs vary by age and gender, the average adult needs about 8 to 12 milligrams (mg) of zinc per day to meet their daily needs. The richest food sources of zinc are meat, fish and seafood.
Anyone who does not get enough zinc in their diet is at risk of zinc deficiency, but those most at risk include:
Supplement Safety
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements in the same way that it regulates prescription drugs. Therefore, some supplements may not contain the ingredients listed on the label. When choosing a supplement, look for products that are independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized advice, consult your healthcare professional, a registered dietitian nutritionist (RD or RDN) or a pharmacist.
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