What is zinc good for?
Zinc contributes to the normal function of the immune system, to the maintenance of normal skin, and to normal fertility and reproduction, and it also supports enzyme function, cell metabolism and DNA synthesis. It is also vital during pregnancy, infancy and adolescence for the healthy development of the child. In fact, zinc is present in every cell of our bodies, however we are unable to produce zinc by ourselves or store it, so we need to obtain it constantly through our diet, or alternatively, through supplementation.
Zinc deficiency
Fortunately, zinc deficiency is rare, as zinc intake is easy enough to achieve. It is present in generous amounts in meat, fish, eggs, dairy products, and especially seafood such as oysters. It is also present to a lesser extent in foods such as nuts, seeds, grains and legumes, although many of these foods also contain phosphorus, which binds to zinc, limiting its bioavailability.
Because of this, people who follow a vegan or vegetarian diet, or people who otherwise follow a poor diet, are more likely to be at risk of zinc deficiency. People who suffer from diabetes, alcoholism, or certain gastrointestinal disorders that reduce absorption, such as Crohn's disease or ulcerative colitis, could also potentially be at risk of absorbing insufficient amounts of zinc.
Role in the immune system
Zinc contributes to the normal function of the immune system, which is why it turns up so often in the research on colds and flu. Research has reported that zinc supplementation sits in a large part of the cold and flu research, with how long symptoms last among the measures those trials looked at.That is where zinc's part in immune-cell function and signalling comes in, alongside its role in oxidative stress, which is a main driver of inflammation.
Zinc is even involved in our senses of taste and smell, and this is due to zinc being required for the critical enzymes that allow our senses of taste and smell to function. In fact, a deficiency in zinc can even result in a reduced ability to taste or smell properly.
Role in collagen production
In addition to its role in our immune system and inflammatory response, zinc also serves vital functions in collagen production. Collagen is the most common protein in our body, and forms the structural foundation for our skin, bones, muscles, organ membranes and connective tissues.All these factors combined make zinc part of normal skin maintenance, and it is studied for tissue repair.
Copper deficiency from excessive zinc intake
All that said, it is important to know that excessive zinc intake over a prolonged period of time, such as through daily zinc supplementation, can result in a deficiency of copper, which is another very important mineral.This is due to the way in which zinc and copper compete for absorption, and despite the fact that some supplement formulations combine zinc and copper together in an attempt to counter this, the truth is that zinc and copper should be supplemented separately for both to be absorbed optimally, as zinc will always prevail over copper when the two are competing in unison.
There are a few other minerals that compete for absorption with zinc, and I talk a bit more about them below, but copper is the main one to take into account when considering zinc supplementation.
When should I take zinc?
There is no particular time of day that is best suited for taking zinc supplements, however due to the way in which zinc binds with fiber, which limits its bioavailability, it is recommended to take zinc supplements between meals, either several hours after a meal, or at least an hour before.
That said, zinc on an empty stomach commonly nauseates people, and a small snack or a low-fiber meal is a fair trade if that enables you to keep up the routine easily.
What does zinc combine well with?
Zinc with L-carnosine, taken together
Also, a popular combination in the research on the gastrointestinal tract, such as repairing the lining of the stomach, is zinc paired with l-carnosine, and there are several studies that have demonstrated this effect, with some brands selling a combined formulation of the two specifically aimed at gastrointestinal wellbeing.Zinc with l-histidine, taken together, for zinc absorption
Combining zinc with L-histidine significantly enhances zinc absorption and bioavailability.What else pairs well with zinc?
Also taken with vitamin C & vitamin D, for reinforcing the immune system
Zinc, vitamin C and vitamin D supplements each contribute to the normal function of the immune system, which is why they sit at the front of the research on respiratory infections such as the flu and the common cold, and research shows that zinc and vitamin C specifically work well as a team, and there is also a synergistic effect between zinc and vitamin D.They are studied together for how each supports the other's absorption and homeostasis, which means the biological process that organisms use to maintain their internal physical and chemical conditions steady and balanced, regardless of environmental and external changes.
Also taken with serrapeptase, to increase serrapeptase's efficacy
Zinc's ability to promote wound-healing also comes into play when combined with serrapeptase, an enzyme which itself demonstrates wound-healing properties. It has been observed that serrapeptase is more stable and has higher efficacy when used in combination with metals such as zinc or manganese.Also taken with selenium, for cancer prevention
Both zinc and selenium are well-documented in cancer research, especially around prostate cancer, and the pair comes up often in that body of work.Also taken with tongkat ali, for men's health
Tongkat ali is a very common neighbor to zinc in a men's health stack, because zinc is involved in testosterone production and sperm quality in its own right.Also taken with andrographis, for immune system and colds
Andrographis is the usual companion to zinc when the aim is immune system, skin health and colds.What should I avoid taking zinc with?
Avoid taking zinc at the same time as calcium, copper, iron, phosphorus or magnesium
As mentioned earlier, there are several minerals that compete with zinc for absorption in one way or another. You should avoid taking zinc supplements at the same time as iron, copper, phosphorus or calcium supplements, as this can result in reduced absorption of either one or both.This also means that lactoferrin should be avoided with zinc, as it incorporates iron into the chemistry.
Zinc and magnesium are also known to interfere with each other's absorption at high doses, so it would also be recommendable to avoid combining these two at the same time, just to be on the safe side.
Avoid taking zinc at the same time as fibrous foods
Zinc may not be absorbed as well alongside foods that are rich in phytates, especially whole grains, beans, legumes, unleavened breads, nuts and seeds, because those phytates bind to zinc and leave less of it for your body to take up. This can also include certain fiber-based supplements such as psyllium husk, slippery elm bark, marshmallow root and glucomannan, which form a mucilage when hydrated that coats the digestive tract and slows down absorption of anything else that sits with them, although the overall effect they have on zinc absorption is minor.What are natural sources of zinc?
If you are interested in obtaining your daily zinc through your diet, you can often find it in:
The best sources of zinc are meat, fish, and seafood. Oysters especially, contain more zinc per serving than any other food.
Beans, nuts, legumes and whole grains contain zinc, but the bioavailability is lower than that from animal-based foods because these foods contain phytates, which is a form of phosphorus in plants, and binds some minerals including zinc during the digestive process and inhibits zinc absorption.
Fruits and vegetables on the other hand contain very small amounts of zinc.
Who should avoid taking zinc?
Before taking zinc supplements, check with your trusted healthcare professional if any of the following apply to you:
- Copper deficiency
People with copper deficiency
As mentioned above, zinc and copper are known to compete for absorption, and long-term zinc supplementation is directly associated with a deficiency in copper. This can become problematic if not addressed, as copper is an essential mineral. This means that anyone who currently has copper deficiency should avoid taking zinc supplements until the deficiency has been addressed.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of zinc
Possible side effects from taking zinc supplements may include (but are not limited to) the following:
- Nausea
- Headache
- Dizziness
- Upset stomach
- Loss of appetite
If you are experiencing negative side effects from taking zinc supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with zinc
The medicines listed below are the ones most often named in interaction reports for zinc, but it is by no means a comprehensive list:
- Antibiotics
- Chemotherapy &
- Radiotherapy
- Diuretics
- Hormone therapy
- NSAIDs
NSAIDs
It is also advised to avoid taking zinc together with anti-inflammatory medications such as NSAIDs, as this can also result in a reduced absorption of both zinc and the medication. The same applies to the drug penicillamine, which is used to treat arthritis, so it is advised to take zinc and penicillamine several hours apart.Antibiotics
In addition to that, quinolone antibiotics and tetracycline antibiotics could potentially interact with zinc during the digestive process, resulting in a reduced absorption of both zinc and the antibiotics if they are taken together.Chemotherapy & radiotherapy
Concentrated zinc during treatment is a question for the oncology team, because zinc sits inside the immune and healing pathways they are already watching.If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking zinc supplements.
Can I take zinc while pregnant or breastfeeding?
Zinc needs rise to 11 mg a day during pregnancy and 12 mg while breastfeeding, and low zinc has been linked with low birth weight and complications at delivery. Meat, shellfish, dairy and legumes supply it, and a prenatal usually covers the requirement. Just remember that long term high-dose zinc supplementation can deplete copper, so check the labels and discuss this with your doctor just to be sure.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
What are deficiency symptoms of zinc?
Possible signs of zinc deficiency may include (but are not limited to) the following:
- Decreased taste
- Slow wound healing
- Hair thinning
- Growth faltering in children
High-dose zinc also blocks copper, so treating a guessed gap with mega-zinc is a poor trade.
If you are experiencing abnormal symptoms, reach out to your trusted healthcare professional as soon as possible.
Where should I store zinc?
For optimal shelf life, it is recommended to keep zinc supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Zinc data sources & further reading
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