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When Is The Best Time To Take Zinc - And When Should You Stop?

by Skye Macfarlane on 0 comments
Zinc is an essential mineral that plays a vital role in a variety of functions within your body. Given zinc's importance, many people take supplements to ensure they meet their daily needs. 
But how do you take zinc supplements effectively? A common question people ask is, ‘When is the best time to take zinc?’. But what people don’t consider is when to stop taking zinc, as prolonged use can be toxic. We answer all your questions in this blog.

What is zinc good for?

  • Immune function: Zinc helps activate T cells, which are critical for immune response. Low zinc levels can make it harder for your body to fight off infections.
  • Wound healing: Zinc supports skin integrity and plays a role in cell repair, making it important for healing cuts and injuries. It is required to support blood clotting.

  • Hormone health: It is needed for hormone production and thyroid function.

  • Growth and development: Especially in infants, children, adolescence, and pregnant women, zinc is critical for proper growth and development.

  • Protein and DNA synthesis: Zinc is involved in cell division, protein production, and DNA creation, which are fundamental for maintaining good health.

  • Supports the senses: Eye health, taste and smell.

Am I low in zinc?

Do you have a chronic health condition? - If you have gastrointestinal conditions such as ulcerative colitis, Crohn's disease or coeliac disease, you may be deficient in zinc.

Are you vegan or vegetarian? - Vegetarians and vegans may also be deficient as zinc is more easily absorbed from animal sources than plant sources (beans and grains contain phytates that can reduce zinc absorption).

Environmental factors - Soils worldwide are depleted in zinc content due to changes in agriculture and farming practices. This means the foods we eat do not contain as much zinc as they did historically.

Symptoms of a zinc deficiency include:

  • Depressed immune system (frequent colds or infections)
  • Impaired blood sugar balance, poor appetite and indigestion
  • Skin issues; Acne, poor wound healing and easy scarring
  • Hormonal concerns; infertility (in particular for men)
  • Loss of smell or taste
  • Hair loss

You can get a blood test to find out your zinc levels - however it is not a common test to have. It will be requested when there is a underlying health concern or following gastrointestinal surgery, but is not part of the usual blood panel.

When should you take zinc?

If you have a health condition or eat predominantly plant based you may already be taking zinc. However, if you have been sick a lot this year or have noticed your skin is not healing as well as it used to, you might want to consider a supplement.

You're unwell - We often recommend taking zinc when you are acutely unwell (e.g. you have caught a respiratory bug). Zinc has been shown to help reduce the duration and severity of cold symptoms. In this case it is best to take it while you are unwell and for the following two weeks as you recover.

You're continuously getting sick - If you are finding that you are catching everything that is going around and you just can’t get well we would recommend taking zinc every day for a month to help build up your stores.

Teenagers - teenagers will need more zinc to support their hormone production and skin health (especially if they suffer acne and their skin is healing poorly).

How much zinc should I take?

Table of recommended dietary intakes taken from Healthify NZ:

Age
Amount of zinc (mg daily)
Babies (0 to 6 months)
Babies (7 to 12 months)
2mg
3mg
Children (1 to 3 years)
3mg 
Children (4 to 8 years)
4mg
Children (9 to 13 years)
6mg
Boys (14 to 18 years)
13mg
Girls (14 to 18 years)
7mg
Adult men (19+ years)
14mg
Adult women (19+ years)
8mg
Pregnant women
11mg
Breastfeeding people 
12mg

 
A quick note on the recommended dietary intake (RDI). RDIs are the levels of intake of essential nutrients based on scientific knowledge to be adequate to meet the known nutrient needs of healthy people. Please also note that 'adequate' often means the minimum to not be deficient, so it is at the lower level of what would be optimal for health.

When is the best time to take zinc?

Taking zinc on an empty stomach can make you feel nauseous because zinc can irritate the stomach lining. That’s why the best time to take zinc is after food. We often recommend taking it after dinner. If you are a particularly sensitive person, you could split your dose by having half after lunch and half after dinner.
 
Zinc can also interact with other supplements and medications, so take it away from:
  • Calcium supplements
  • Iron supplements
  • Antibiotics (except doxycycline which seems to be fine)
  • Pain relief (Ibuprofen, Voltaren etc.)
For some people that are on immunosuppressant medication, zinc supplementation is not recommended as it can make your immune system stronger, which is not what you want with an autoimmune condition. 

When should you stop taking zinc?

Like any supplement, more isn't always better. While zinc is crucial for health, too much can be harmful. Excess zinc intake can lead to nausea, headaches, stomach cramps, and a decrease in the absorption of other essential minerals like copper and iron.

Zinc toxicity: Consuming over 40 mg of zinc per day for an extended period may cause zinc toxicity. This can result in weakened immunity and impaired absorption of copper and iron. Zinc and copper are absorbed in the same place - your small intestine. If you take too much zinc, it can stop your body from absorbing copper from your diet (or supplements), which can lead to a copper deficiency. You need copper to transport oxygen through your body, to form white blood cells, and to assist with iron absorption - so you don’t want to interfere with this process.

Short-term supplementation: If you're taking zinc to fight a cold or improve immune function, you typically only need to take it for a short period (a few days to a couple of weeks). Once you are feeling better, you can stop taking zinc.

Consult a healthcare professional: If you’re unsure whether to continue with supplementation or worry about overuse, always consult a healthcare professional.

What's the best zinc supplement to take?

There are various forms of zinc supplements, such as zinc gluconate, zinc citrate, and zinc sulphate. We like Clinician’s Zinc Drops as they are already in an absorbable liquid form and easily can be added to tonics, teas, juices or water.

If you prefer to increase your zinc intake through food, focus on including or increasing the amount of seafood, red meat, legumes, and nuts in your diet. 

Understanding how to take zinc supplements properly means knowing when to stop. This way you can support your health without causing other deficiencies. If you have any questions let us know, and check with a healthcare professional for personalised advice before starting any supplemental regime. 

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