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• Zinc benefits
• How much zinc do you need daily?
• Foods that contain zinc
• When is the best time to take zinc?
• Who should take zinc supplements?
• What to look for in a zinc supplement

If you find yourself managing multiple medications and vitamins, it can be tricky to keep track of when to take each one and how often. When it comes to zinc, known for its immune-boosting properties, people are wondering if there’s an optimal time to take their supplement. So, when is the best time to take zinc? Before breakfast? At mealtime? Just before bed? We have the answers.

Meet the Experts: Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

Ahead, our nutrition experts explain all the benefits of zinc, how much zinc you need, if a zinc supplement is right for you, and when to take it.

Zinc benefits

Zinc is like a hero of the mineral world that helps maintain your healthy immune system, says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. “It’s also needed to make proteins and DNA; ensure your wounds heal; and keep your sense of taste functioning properly.”

Zinc is a mineral with antioxidant properties that may help with immune health and wound healing, slow down the progression of macular degeneration, shorten the length of the common cold, and improve symptoms of diarrhea, adds Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet.

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Zinc also helps make hemoglobin, which allows your red blood cells to carry oxygen through your body, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

How much zinc do you need daily?

According to the National Institute of Health, the average adult woman needs 8 mg per day, while adult men should strive to get 11 mg per day, says Gans.

However, needs for zinc will increase slightly for women while pregnant and breastfeeding—11 mg if pregnant or 12 mg if lactating, “because motherhood deserves that extra support!” says Newgent.

When cold season is in full swing, many people start to take a zinc supplement as a way to prevent a cold in the first place, notes Prest. “Research suggests that taking zinc lozenges within the first 24 hours of a cold and then every few hours during the day will shorten the duration of a cold.” However, don’t keep taking extra zinc once you’re feeling better—taking zinc lozenges for more than 6-8 weeks could cause a copper deficiency, Prest warns.

Foods that contain zinc

Oysters are like royalty when it comes to zinc, containing more than 250% of the Daily Value (DV) for zinc in a 3-ounce serving, says Newgent. “Cooked oysters contain a high amount of zinc with about 50 mg for 6 steamed,” explains Prest.

Red meat is another great source with about 6-8 mg in 3 ounces cooked, Prest adds.

Here are some more foods that contain zinc, according to our experts:

• Poultry
• Seafood (crab, shrimp)
• Beans
• Legumes
• Chickpeas
• Shiitake mushrooms
• Nuts
• Seeds
• Whole grains
• Fortified cereals
• Dairy products

When is the best time to take zinc?

If you need zinc supplementation, absorption is optimal on an empty stomach, says Newgent. “However, if it irritates or upsets your stomach, take it along with a meal or snack,” she suggests.

Zinc can also be less absorbed if taken with high-fiber foods like whole grains and beans so do not take a zinc supplement with one of these foods, Prest recommends.

While there is no specific time of day you should take a zinc supplement, zinc does interact with some medications, warns Prest. “Do not take zinc supplements within a couple of hours of antibiotics and penicillamine.”

As with most supplements, the best time to take zinc is when you will remember to, says Gans.

Who should take zinc supplements?

Zinc deficiency is likely rare as our diets generally meet zinc requirements, says Prest. With that being said, “some older adults, those over 50 years of age, may have decreased zinc absorption or take medications that may interfere with zinc absorption,” she explains. A multivitamin-mineral supplement with zinc should be able to help those individuals meet the recommended zinc intake, says Prest.

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Zinc deficiencies are more common in individuals who are elderly, pregnant, breastfeeding, history of alcohol abuse, or are vegan, adds Gans. If you fall under any of these categories, consult with a doctor or registered dietitian before adding new supplements to your diet.

What to look for in a zinc supplement

Before you buy, be sure to review the serving size of the supplement and the amount of zinc in the supplement, says Prest. “It is important to limit zinc from both supplements and food to no more than 40 mg/day, as more zinc may interfere with copper absorption and lead to a copper deficiency,” she explains.

When looking for a supplement, look for a reputable brand that conducts research to support any of its nutritional claims and is third-party certified, Gans recommends. “Third-party certification can assure the consumer that what the ingredient label says is in the product, actually is.”

Here a couple popular options that are third-party certified:

Nature Made Zinc 30 mg Tabs

$13 AT AMAZONCREDIT: AMAZON

Garden of Life Zinc Supplements 30mg

Now 20% Off

$11 AT AMAZONCREDIT: AMAZON

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

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MADELEINE HAASE

Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms. 

MEDICALLY REVIEWED BYRACHEL LUSTGARTEN, M.S., R.D., C.D.N.

Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.

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