Khaberni - Zinc is an essential element for supporting immunity, wound healing, and cell growth. However, the timing of taking a zinc supplement can make the difference between optimal absorption and a troublesome bathroom day.
According to verywellhealth, recent clinical insights suggest a clear equation: taking zinc on an empty stomach enhances absorption, but it may increase its annoying effects on the stomach.
Absorption
In terms of efficiency, the empty stomach prevails. The absorption rate of zinc ranges from 60% to 70% when taken with water only, compared to up to 16% when taken with food. Foods rich in phytates (such as legumes and whole grains), calcium, or fiber act as "obstacles"; they bind with zinc and prevent it from entering the bloodstream.
Therefore, for those using zinc for a short-term treatment of the common cold or to compensate for a particular deficiency, taking it on an empty stomach one hour before eating or two hours after is the best option for rapid effectiveness.
"Zinc Sting"
But what's the downside? Zinc is known to be irritating to the stomach. When taken without food, it reduces stomach acidity or its concentration, directly touching the stomach lining, which can cause what is known as "zinc sting." The symptoms range from mild nausea and heartburn to abdominal cramps or vomiting.
Risks on an Empty Stomach
While high absorption may seem positive, it carries risks:
Toxicity: High absorption may make it easy to exceed the recommended daily upper limit (40 mg), which could lead to zinc poisoning.
Nutrient Imbalance: Chronic overuse of zinc can impair immunity and lead to deficiencies in copper and iron.
Drug Interactions: Zinc can reduce the effectiveness of certain antibiotics and chemotherapy drugs. Conversely, medications such as corticosteroids may lower zinc levels in the body.
In the end, if you tolerate zinc well, taking it on an empty stomach provides the best absorption. If you feel nauseous, taking it with a light, low-calcium meal is a suitable compromise, especially for long-term use.
