Best Time to Take Zinc: With Food or on an Empty Stomach?

The quick answer: Zinc supplements are generally best taken on an empty stomach, as food can reduce zinc uptake. However, research on the best timing is limited, and there is no established evidence that taking zinc in the morning is better than taking it at night. If taking zinc without food causes nausea or an upset stomach, you can take it with a meal instead. Consistency and choosing a time you can comfortably stick to are more important than the time of day.
You should follow the instructions of the supplement you choose.

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.

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 could be useful.

This article will discuss zinc timing, if it's ok to take on an empty stomach, examine whether you should take it morning or evening, and more...

So, when is the best time to take zinc?

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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. The body cannot produce zinc, so we must obtain it through our diet.

Zinc is one of the most abundant trace minerals in the human body, with around 1.5–2.5 g present in adults. (1) Although zinc is present in tissues throughout the body, in particular skeletal muscle and bone, we need a regular dietary intake to maintain adequate levels. (12)

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 and Immune Support

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

In one systematic review, participants in the early stages of a common cold were given zinc lozenges at various doses. The researchers found that zinc lozenges providing more than 75 mg of zinc per day reduced the duration of a common cold by approximately 12–48%. (2)

However, these findings relate specifically to high-dose zinc lozenges used during a cold, rather than routine daily zinc supplementation. The doses studied also exceed the recommended upper intake level for adults, so they should not be considered a daily supplementation target.

Serum zinc levels are commonly used to assess zinc status, which is important because zinc plays a significant role in normal immune function.

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. Macrophages act as the cleanup crew, digesting dead cells and debris. T cells help identify and destroy infected cells, while B cells produce antibodies that help the immune system recognise and respond to pathogens.

Zinc is essential for the normal development and function of these immune cells, including neutrophils, macrophages, T lymphocytes and B lymphocytes. (3) Maintaining adequate zinc levels is therefore important for supporting a healthy immune response.

Zinc also has antioxidant properties, helping protect cells against oxidative stress. However, getting enough zinc to support normal immune function is different from taking additional zinc to reduce inflammation or prevent illness.

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.

Serum zinc levels play a crucial role in assessing zinc status, which is important for growth and development in children.

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 an essential part in the normal function of the reproductive system, particularly in men.

Zinc is crucial for the production and development of healthy sperm. Adequate zinc levels are important for normal sperm production, motility (the ability of sperm to move effectively) and overall reproductive function. Men with zinc deficiency may experience reduced sperm quality, which can affect fertility.

However, this doesn't mean that taking additional zinc necessarily improves fertility. A large randomised clinical trial involving 2,370 couples found that zinc and folic acid supplementation in men did not significantly improve sperm quality or live birth rates compared with a placebo. (6)

Zinc also plays a role in maintaining healthy testosterone levels. Research suggests that zinc deficiency can contribute to lower testosterone levels, although the effects of supplementation may depend on a man's existing zinc and testosterone levels. It is also important for normal prostate function.

For women, zinc contributes to normal reproductive function and hormonal regulation. It supports the proper functioning of the ovaries and plays a role in processes involved in the menstrual cycle. A double-blind, randomised, controlled trial showed that zinc supplements at therapeutic doses could reduce the severity of dysmenorrhea (painful periods), improve menstrual bleeding and alleviate some premenstrual symptoms. (7)

Zinc is also involved in the regulation of various hormones, including those involved in reproductive health, such as oestrogen and progesterone. Adequate zinc intake is therefore important for normal reproductive function 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.

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, potentially helping you feel more energized and less sluggish, though this may depend on your zinc status to begin with. Protein Synthesis: Essential for muscle repair and growth, which is particularly important for athletes and active individuals.

How Much Zinc Do We Need?

Daily recommended zinc intake for adult men is 11 mg and 8 mg for women. This rises to 11mg and 12mg for pregnant and breastfeeding women respectively.

Too much zinc isn't good for you, however. The Tolerable Upper Limit for zinc is 40mg a day. Doses of more than 50mg of zinc over several weeks can reduce copper absorption and potentially interfere with immune function. (12)

Zinc Deficiency: Are You Getting Enough Zinc?

The average adult human contains around 1.5–2.5 g of zinc (10, 1)

Zinc deficiency is a global concern, particularly in developing countries. In the U.S., actual deficiency is rare, but NHANES data shows that 15% of U.S. adults have zinc intakes below the EAR (Estimated Average Requirement). Meaning they could have marginal intakes. (12)

This may 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.

Zinc deficiency may cause:

• Hair loss and 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 Zinc Absorption

Other factors that influence the absorption of zinc include: (11)

• Protein quantity and quality: Dietary protein can influence zinc absorption, with some animal proteins helping to improve its bioavailability.

• Casein phosphopeptides (CPP): These milk-derived compounds may help maintain zinc solubility and influence its absorption.

• Phytates: Zinc absorption is hindered by phytates. Found in whole grains, legumes and seeds, phytates can bind to zinc in the digestive tract and reduce its absorption. This is one reason why zinc from plant-based foods is generally less bioavailable.

• Calcium: The effect of calcium on zinc absorption is not fully established. Although high supplemental calcium intake has been suggested to interfere with zinc absorption, evidence is mixed. (13) However, you should avoid taking both supplements at the same time.

• Iron: Taking high-dose iron supplements alongside zinc may reduce zinc absorption. In particular, supplements containing 25 mg or more of elemental iron can interfere with zinc absorption when taken at the same time.

• Copper: Excessive zinc intake can interfere with copper absorption, potentially leading to copper deficiency.

• Cadmium: This toxic heavy metal can interfere with zinc metabolism and compete with zinc for absorption.

• Tea and coffee may affect zinc absorption. Some research suggests that compounds in coffee and tea can interfere with zinc bioavailability, although the evidence is limited. If you want to support zinc absorption, taking your supplement with water rather than tea or coffee may be a sensible precaution. (14)

Zinc can also interact with certain medications. For example, zinc can interact with certain antibiotics like tetracycline and quinolone. Zinc should also be spaced out from competing minerals, iron and calcium supplements by a few hours due to absorption issues.

Those who are deficient or those following plant-based diets may benefit from taking zinc supplements, particularly if their dietary intake is insufficient.

Zinc Supplements: Types, Forms of Zinc 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?

The National Institutes of Health recommends proper zinc intake and supplementation to support various bodily functions, including growth, immune system health, and wound healing.

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 is one of the most commonly used forms of zinc in dietary supplements and over-the-counter cold remedies, including lozenges. It has demonstrated good absorption, comparable to zinc citrate. Zinc gluconate has also been used in some nasal products, although intranasal zinc products have been associated with loss of smell. (15)

• Zinc acetate is commonly used in lozenges designed to help reduce the duration of common cold symptoms. These lozenges release zinc ions into the mouth and throat, where they come into contact with the tissues. Some clinical trials suggest that zinc acetate lozenges can help shorten the duration of a cold when taken early. (2)

• Zinc sulfate is a common form of zinc supplement used to prevent and treat zinc deficiency. It is readily absorbed and can help replenish zinc levels, although it may cause gastrointestinal discomfort in some individuals.

• Zinc citrate is zinc combined with citric acid. It has good bioavailability, with human research showing absorption comparable to zinc gluconate. However, there is insufficient evidence to suggest that it causes less stomach discomfort than other zinc forms.

• Zinc picolinate is a form of zinc bound to picolinic acid. A small human study suggests it may offer better absorption than some other zinc forms, including zinc citrate and gluconate, although further research is needed to confirm these findings. Zinc picolinate does not have an established time of day when it should be taken. The same general guidance applies: taking it on an empty stomach may help optimal absorption, but taking it with food is an option if it causes stomach discomfort.

• Zinc oxide is commonly used in creams and ointments as a skin protectant, including products for diaper rash, minor burns and skin irritation. It is also available in oral supplements, although research suggests it is less readily absorbed than zinc citrate and zinc gluconate. (12, 16-19)

The Best Time to Take a Zinc Supplement: Should You Take It on an Empty Stomach?

Zinc supplements may be better absorbed when taken on an empty stomach, although research is limited. A 2021 study found that taking 25 mg of zinc gluconate 30 minutes before breakfast resulted in 18% higher fasting plasma zinc concentrations after two weeks compared with taking the supplement alongside breakfast.

However, the researchers also observed differences in other measures of zinc metabolism, making it difficult to determine whether taking zinc before or with food offers an overall advantage. Further research is needed to establish the best approach. (20)

If taking zinc on an empty stomach causes nausea or digestive discomfort, taking it with food is a reasonable alternative.

Is It Better to Take Zinc in the Morning or Evening?

There is no established evidence that taking zinc in the morning is better than taking it in the evening. The most important thing is to take your supplement consistently at a time that suits your routine and allows you to tolerate it well.

Final Thoughts

Zinc is an essential nutrient with numerous health benefits.

You can take zinc supplements in the morning or evening, though some studies suggest they are best taken on an empty stomach. If doing so causes digestive discomfort, however, a small amount of food may help.

Those following plant-based diets, or diets rich in legumes and grains, may not get enough zinc from diet alone since certain foods can also interfere with zinc absorption, and may choose to take a zinc supplement consistently.

You may want to consider adding supplemental zinc to your routine. We recommend either Performance Lab NutriGenesis Multi or Performance Lab® Zinc.

NutriGenesis® Multi can be taken with, or without food and is complexed with natural cofactors for optimal purity and potency. Take 2-4 capsules per day to help bridge any dietary deficiencies and support overall well-being.

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