Introduction

Zinc is an essential trace element that plays a crucial role in numerous biological processes. Many people wonder when the best time to take zinc is and how to properly integrate it into their daily routine. In this article, we answer the most important questions about zinc intake, the correct dosage, and the best dietary sources.

Why Is Zinc Important?

Zinc is vital for the human body and is involved in over 300 enzymatic processes. It contributes to:

• Immune system: Zinc strengthens the body's defenses and helps with colds. Studies show that sufficient zinc intake can shorten the duration of cold symptoms by 33% (Hemilä & Chalker, 2015).

• Skin and hair health: Promotes wound healing and reduces acne. Research has shown that acne patients often have lower zinc levels (Dreno et al., 2018).

• Metabolism: Essential for enzyme functions and cell division. It also supports insulin production and can help regulate blood sugar levels (Chausmer, 1998).

• Hormonal balance: Necessary for testosterone production. A clinical study found that zinc deficiency is correlated with lower testosterone levels (Prasad et al., 1996).

When Should You Take Zinc?

The optimal time for zinc intake depends on several factors:

1. On an empty stomach: Zinc is best absorbed on an empty stomach, ideally 30–60 minutes before a meal. Studies show that zinc absorption can be inhibited by foods containing phytates, such as whole grains (Sandström, 2001).

2. Before bedtime: Many experts recommend taking zinc in the evening, as it is better metabolized during the night.

3. Avoid taking with coffee or milk: Caffeine and calcium can hinder zinc absorption. Research has found that phytates in whole grains also reduce zinc uptake (Lönnerdal, 2000).

Optimal Dosage

The recommended daily dose of zinc depends on age and gender:

• Adults: 8-11 mg per day

• Pregnant and breastfeeding women: 11-13 mg per day

• Athletes and individuals with increased needs: up to 25 mg per day A meta-analysis found that a daily zinc intake of 10–15 mg is sufficient to prevent deficiencies and strengthen the immune system (Maares & Haase, 2020).

Natural Sources of Zinc

Zinc can be obtained not only through supplements but also through a well-balanced diet. Good sources of zinc include:

• Meat and fish (e.g., beef, salmon)

• Legumes (e.g., lentils, chickpeas)

• Nuts and seeds (e.g., pumpkin seeds, cashews)

• Dairy products (e.g., cheese, yogurt) Studies indicate that zinc from animal products is more bioavailable than from plant sources (King, 2011).

Zinc Deficiency: Symptoms and Risks

Zinc deficiency can have serious health consequences. Common symptoms include:

• Weakened immune system

• Hair loss

• Skin problems

• Poor wound healing

• Loss of appetite A 2017 study found that up to 17% of the world’s population suffers from zinc deficiency, particularly in developing countries (Wessells & Brown, 2017).

Zinc Overdose: What Are the Risks?

While zinc is essential, excessive intake can lead to side effects:

• Nausea and vomiting

• Stomach cramps

• Copper deficiency with long-term overuse The safe upper limit for adults is 40 mg per day (Institute of Medicine, 2001). Research has found that long-term intake of over 50 mg of zinc per day can negatively affect immune function (Sandstead, 1995).

Where to Buy Zinc?

For those looking for high-quality zinc sources, we recommend the following trusted suppliers:

• In Germany and the EU: MST Nutrition offers a variety of zinc supplements. More information: MST Nutrition Zinc Products

• In the United Kingdom: MST Nutrition UK offers zinc and other minerals. More information: MST Nutrition UK

Conclusion

Zinc is an essential trace element with numerous health benefits. The best time to take it is either on an empty stomach or before bedtime. Studies show that sufficient zinc intake strengthens the immune system, improves skin health, and regulates hormonal balance. However, excessive intake should be avoided to prevent side effects. If dietary zinc intake is insufficient, supplements can be considered.

References

• Hemilä, H., & Chalker, E. (2015). The effectiveness of zinc for the treatment of the common cold: A systematic review and meta-analysis. Open Forum Infectious Diseases.

• Dreno, B. et al. (2018). Low zinc levels in acne patients: A systematic review and meta-analysis. Journal of the European Academy of Dermatology and Venereology.

• Chausmer, A. B. (1998). Zinc, insulin, and diabetes. Journal of the American College of Nutrition.

• Prasad, A. S. et al. (1996). Zinc status and serum testosterone levels. Nutrition.

• Sandström, B. (2001). Bioavailability of zinc. European Journal of Clinical Nutrition.

• Lönnerdal, B. (2000). Dietary factors influencing zinc absorption. The Journal of Nutrition.

• Maares, M., & Haase, H. (2020). A guide to human zinc absorption: General overview and recent advances of in vitro intestinal models. Nutrients.

• King, J. C. (2011). Zinc: An essential but elusive nutrient. The American Journal of Clinical Nutrition.

• Wessells, K. R., & Brown, K. H. (2017). Estimating the global prevalence of zinc deficiency. The American Journal of Clinical Nutrition.

• Institute of Medicine (2001). Dietary reference intakes for vitamin A, vitamin K, and trace elements. National Academies Press.

• Sandstead, H. H. (1995). Requirements and toxicity of essential trace elements. Progress in Food & Nutrition Science.