Zinc is a mineral often recommended for immunity , skin health, and fatigue. However, few people know that the timing of intake influences its effectiveness . Should zinc be taken in the morning or evening? On an empty stomach or with a meal?
Key takeaways:
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Zinc is best taken in the morning on an empty stomach for optimal absorption.
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In case of digestive sensitivity, it can be taken with a light meal.
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Avoid taking it at the same time as coffee , iron or calcium.
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The timing of intake can be adapted to your objectives (immunity, sport, skin).
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A zinc treatment course usually lasts between 4 and 8 weeks .
The role of zinc in the functioning of the body
Zinc is an essential trace element for the proper functioning of over 300 enzymatic reactions in your body. Unlike other minerals, the body does not have a storage system for zinc.
Adaily and regular intake through diet or supplementation is therefore necessary to maintain these levels. This intake supports major biological functions.
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Immune system: It actively participates in the production and function of immune cells.
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Protein synthesis: It is involved in the production of proteins such as collagen and keratin.
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Skin health: It contributes to the health of the skin, hair and nails.
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Healing: It plays a role in tissue repair and wound healing.
Scientific source: Frontiers in Nutrition, 2022
Understanding zinc absorption and its interactions
The effectiveness of a zinc supplement depends not only on its dose, but also on its bioavailability . This term refers to the proportion of the mineral that is actually absorbed by your intestines and used by your body.
The timing of intake is a factor that directly influences absorption . Zinc competes with other minerals for absorption at the intestinal barrier.
Certain foods and nutrients can significantly reduce its absorption into the bloodstream. Phytates, found in whole grains and legumes, can bind to zinc and decrease its absorption.
Similarly, consuming large amounts of iron or calcium simultaneously can create competition. Therefore, it's wise to space out doses to optimize the benefits of your zinc supplementation.
|
Disruptive element |
Main source |
Practical advice |
|---|---|---|
|
Iron |
Red meat, legumes, iron supplements |
Leave at least 2 hours between taking zinc and iron. |
|
Calcium |
Dairy products, mineral-rich waters, supplements |
Take your zinc separately from a meal rich in calcium. |
|
Magnesium |
Magnesium supplements, oilseeds |
|
|
Phytates and fibers |
Whole grains, wholemeal bread, legumes |
Take zinc on an empty stomach or between main meals. |
Scientific source: Nutrients, 2024
Why taking zinc in the morning is the best option
In most cases, the recommended time to take zinc is in the morning . Ideally, it should be taken on an empty stomach, about 30 minutes before breakfast , with a large glass of water.
This practice helps avoid negative interactions with other nutrients and improves intestinal absorption. With an empty stomach, zinc does not compete with other minerals, and its assimilation is facilitated.
Taking your zinc supplement at the start of the day also helps to support your immune system and vitality for the hours ahead.
For people with sensitive stomachs, taking zinc on an empty stomach can sometimes cause nausea. If this is the case for you, you can take your zinc with a light meal , low in fiber and calcium, such as fruit or applesauce.
Is taking zinc in the evening a good alternative
Taking zinc in the evening is possible, but it is generally considered less optimal . Evening meals are often richer and more varied, increasing the risk of interactions that could hinder zinc absorption.
Furthermore, many people take a magnesium supplement before bed to promote relaxation. However, zinc and magnesium can interfere with each other if taken together in high doses.
Cases where taking it in the evening may be considered
If taking it in the morning systematically causes digestive discomfort or nausea, even with a light meal, taking zinc in the evening becomes a relevant solution.
In this situation, be sure to consume it with a light dinner and space it at least two hours apart from any intake of magnesium, iron or dairy products to preserve its effectiveness.
Adjust the timing of intake according to your objectives
The timing of your zinc intake can also be adjusted depending on your primary goal. While taking it in the morning remains the general recommendation, slight adjustments can help optimize the results of your treatment.
Zinc for the immune system and vitality
To support your immunity, especially during seasonal changes, and to combat fatigue, taking it in the morning on an empty stomach is the most recommended.
It allows your body to benefit from the properties of zinc throughout the day to cope with external aggressions and maintain your energy level.
Zinc for healthy skin and hair
If your goal is to improve the quality of your skin or hair, regularity of intake is crucial.
Taking it in the morning or at midday , always away from meals rich in dairy products (calcium) or whole grains (phytates), ensures good assimilation to support the synthesis of collagen and keratin.
Zinc for athletes' recovery
Athletes have increased zinc requirements due to losses through perspiration. To optimize recovery, it is advisable to take zinc separately from workouts and post-exercise meals, which are often rich in various minerals.
Taking it in the morning or midday, away from other supplements, is an effective strategy.
Choosing the right zinc form and mistakes to avoid
The effectiveness of your treatment also depends on the form of zinc chosen. Not all forms are equal in terms of absorption and digestive tolerance.
Chelated forms, where zinc is bound to an amino acid, are generally better absorbed and better tolerated by the body.
|
Zinc Form |
Main advantage |
Digestive tolerance |
|---|---|---|
|
Zinc Bisglycinate |
Very good absorption and excellent tolerance |
High |
|
Zinc Picolinate |
Excellent absorption by the body |
Good |
|
Zinc Gluconate |
Common and accessible form |
Variable |
To ensure the success of your supplementation, it's important to avoid certain common mistakes. Proper zinc intake will help you reach your goals without creating imbalances.
The usual dosage is between 8 and 15 mg per day , unless otherwise advised by a doctor.
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Combinations to avoid: Never take your zinc at the same time as an iron or calcium supplement.
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Overdosage: Do not exceed the recommended dose, as an excess of zinc can lead to a copper deficiency.
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Treatment duration: Avoid excessively long courses of treatment without a break. A duration of 4 to 8 weeks is generally sufficient.
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Bad timing: Do not systematically consume your zinc in the evening if taking it in the morning does not pose any problems for you.
Answers to frequently asked questions
Does zinc prevent sleep if taken in the evening?
No, zinc is not a stimulant and should not disrupt your sleep. The recommendation to take it in the morning is primarily related to optimizing its absorption, which can be reduced by a heavy dinner or the simultaneous intake of magnesium, often taken in the evening.
Is it safe to take zinc every day?
Zinc is taken daily as part of a course of treatment, which generally lasts from 4 to 8 weeks. It is advisable to take a break after this period to avoid creating an imbalance with other minerals, particularly copper.
Can I have my coffee at the same time as my zinc supplement?
It is strongly advised against doing so. The tannins present in coffee, and also in tea, can bind to zinc and significantly reduce its absorption by the intestines. It is best to wait at least an hour between taking zinc and drinking your coffee.
How long before I feel the effects of zinc?
The timeframe varies depending on the individual and the goal. For immune support, benefits may be noticeable after a few weeks. For improvements in skin or hair, a course of treatment lasting at least one to two months is often necessary to see visible results.
Is there a risk in taking too much zinc?
Yes, a zinc overdose over a long period is counterproductive. Excess zinc can inhibit the absorption of copper, another essential trace element, and lead to a deficiency. Always follow the dosage indicated on the product or recommended by a healthcare professional.
What are the signs of a zinc deficiency?
Common signs of zinc deficiency include increased susceptibility to infections, skin problems (acne, poor wound healing), hair loss, brittle or white-stained nails, persistent fatigue, and sometimes loss of taste or smell.
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