When is the best time to take zinc supplements?



Much depends on your personal preferences. “It doesn’t matter what time of day a zinc supplement is taken,†says Deborah Cohen, DCN, RDN, Associate Professor in the Department of Clinical and Preventive Nutritional Sciences at the Rutgers School of Health Professions. “Regardless of the time of day, the body metabolizes zinc in the exact same way.”

Ferira adds the caveat that, “For some people, taking zinc on an empty stomach can make them nauseous, and this can be true for these people in the morning in general. A chelated zinc is milder, but whatever, it is. is an important individual consideration, as with most nutritional queries. “

Plus, some data suggests taking zinc at night “may help with quality sleep,” * says Vijaya Surampudi, MD, professor of internal medicine at UCLA Health. A randomized controlled trial in older Italian adults with difficulty sleeping, found that those who took a combination of melatonin, magnesium, and zinc one hour before bed for eight weeks had “significantly better” sleep quality scores than those who were taking a placebo. *

Another double-blind randomized controlled trial on sleep quality in intensive care nurses found that nurses reported better quality of sleep when they took 220 milligram zinc sulfate capsules (i.e. 50 mg of zinc) every 72 hours for a month. *

In addition, Ferira notes “this clinical trial in young women at the time of their menstrual cycle found that zinc supplementation at a rate of 30 milligrams per day significantly improved quality of life and that quality of sleep was one of the parameters observed to improve (albeit modestly). “*


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