Zinc is an essential mineral that supports immune function and other bodily processes. You can take it at any time of day, but the timing depends on your goals and preferences, as well as whether you are taking other supplements or medications, according to Verywell Health.
Why should you take zinc in the morning?
Taking zinc in the morning may be beneficial for you, as it is better absorbed on an empty stomach. Certain foods can also affect zinc absorption, including beans and other legumes (such as peanuts), which contain phytates.
The body uses zinc in many ways, including:
- Immune function
- Wound healing
- Enzyme activity
- Protein and DNA synthesis
Should you take zinc with food?
Taking zinc without food allows the body to absorb it more effectively. However, some people may experience side effects when taking it on an empty stomach, such as nausea. If you want to increase zinc absorption when taking it with a meal, it is recommended to take it with protein-rich foods, as protein compounds help increase its absorption.
When is it best to take zinc in the evening?
Some reasons why some people might wait until the evening to take zinc include:
- Sleep benefits: If you're taking zinc to improve sleep quality, taking it in the evening may be more effective.
- Skin health: Zinc may also benefit the skin, and taking it in the evening may be helpful if you're using it to treat acne or other skin problems, as it's more readily available in the body when skin repair processes are at their peak.
When should you take zinc to treat cold symptoms?
Some studies have shown that taking zinc tablets within the first 24 hours of cold symptoms may reduce the duration of the illness. There isn't enough data to support the continued use of zinc supplements to prevent colds.
How much zinc do you need daily?
Zinc needs vary depending on age and sex, but an adult needs approximately 8 to 12 milligrams of zinc daily to meet their requirements. Good food sources of zinc include meat, fish, and seafood.
Anyone who doesn't get enough zinc in their diet is at risk of zinc deficiency, but the groups at highest risk are:
- People with inflammatory bowel disease (IBD)
- People who have had bariatric surgery
- People who follow a vegan diet
- Pregnant or breastfeeding women
- Individuals with an alcohol use disorder
- People with sickle cell anemia
- Infants who are exclusively breastfed