Taking Zinc Supplements – Types, Dosages, Side Effects, Interactions
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Interactions with other nutrients and foods
Some minerals, especially calcium and iron, can reduce zinc absorption if taken at high dosages.
Zinc and copper also compete for absorption by the body.
Zinc and iron supplements should not be taken together as the two minerals interfere with each other’s activity. If you do take both supplements, consume them at different times.
Since zinc could affect copper absorption, regular zinc supplementation without taking copper could lead to deficiency in the latter. Lack of copper can adversely affect iron metabolism, possibly leading to anemia; both iron and copper are important in the forming of red blood cells.
Fiber
Compounds called phytates bind with zinc and prevent its proper absorption by the body; such compounds are found in grains and legumes.
A person’s zinc levels could be lowered by the consumption of fiber, which leads to the excretion of zinc via the intestinal tract.
Since high-fiber foods can affect zinc absorption, they should be consumed at different times from zinc supplements.
Other suggestions when taking zinc supplements
Consuming zinc alone 2 hours after meals or on an empty stomach in the morning could increase absorption of this mineral by cutting down on competition with other nutrients such as copper and foods components such as fibers and phytates, all of which interfere with zinc absorption.
With extensive zinc supplementation, it is important to also take sufficient amounts of copper, in order to prevent deficiency (zinc interferes with copper absorption). One suggested zinc:copper ratio is 15:1. [Haas, Elson M, MD]
It has also been stated that, for optimal health, the zinc and copper ratio in the body should be maintained at about 10:1. [Balch, Phyllis A, CNC]
Zinc’s balance with other nutrients, such as selenium, should also be kept in mind.
Read the related articles on zinc: Functions, Effects, RDA, etc | Symptoms of Deficiency | Causes of Deficiency | Food Sources | Supplements – Uses and Health Benefits | Supplements – Types, Dosages, Interactions, Side Effects
See next page for the references used.
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