I'm going to start supplementing with zinc picolinate (http://www.iherb.com/Metabolic-Maintenance-Zinc-Picolinate-30-mg-100-Capsules/37577?at=0) due to symptoms of a zinc deficiency, and I was wondering when during the day it should be taken? I've heard that zinc absorption can be hindered by calcium and copper intake, and am also slightly concerned about the possibility of nausea/stomach upset after consumption. In terms of other supplements I take, I start my day with a probiotic, and also take Vit. D/k2 drops. Can anyone recommend an optimal time to take it?
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I've been taking zinc for at least half a year. About 50 mg. For 2 weeks I tried 100 mg, and it made urinate a lot. More than if I was drinking a lot of booze and hot tea! |
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You should take it every other day and on the off days take a copper supplement (2-4mg copper gluconate). Zinc supplementation competes with copper for absorption and there is evidence from a few studies that it actually increases copper excretion as well. You're probably deficient in zinc, but you may currently be deficient in copper or you may arrive there soon due to zinc supplementation. The only way I wouldn't recommend copper supplementation alongside of it is if you currently have a copper IUD like ParaGard, which probably necessitates persistent zinc supplementation (15mg or so a day as long as you have it). As Dragonfly mentioned, it also competes with iron, which for a male isn't a big deal but may cause problems for a menstruating female. Were I you, I would only supplement with zinc for a few weeks at a time, even with those precautions. I'm pretty down on supplements in general these days as they can very easily cause everything to go out of whack. It's a far better idea to take a burst of them for a relatively short period to bring you up to speed, and then start to focus on dietary sources, since the ratios of everything will be consistent with our evolution. I could see someone running into trouble with the Zn/Cu ratio even if one were to eat oysters, though they at least have some copper as well. As far as time of day, it doesn't matter, but you don't want to take it with phytate since it will partially block absorption. |
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I read somewhere that if calcium is taken at the same time as zinc or iron, the body will absorb calcium ahead of the other two nutrients. ....so if you do supplement with calcium (which i do not) or eat a high calcium food, then you may want to keep it away from your zinc (a min of a couple of hours apart at a guess). |
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Travis suggests taking it away from a meat meal--it interferes with iron absorption, I believe. I take mine after breakfast or in the middle of the day with some dairy, since it causes nausea for me on an empty stomach. |
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