4

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Zinc Picolinate supplement: when should it be taken?

Answered on August 19, 2014
Created December 12, 2011 at 12:47 AM

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?

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on December 12, 2011
at 07:28 PM

Thank you! This is very helpful. I'm not planning on consistently and continuously supplementing with zinc, just possibly every other day for a little bit. I'm generally not a fan of supplementation either (other than D/K2), but I was having a lot of symptoms that were indicative of a zinc deficiency which I attributed to consuming too much phytate-containing chocolate. Once I eliminated/greatly reduced my intake, the symptoms basically disappeared. I've been making sure to eat some oysters every day, but on days that I want a little chocolate I want to make sure I balance out the high copper.

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4 Answers

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on December 12, 2011
at 06:50 PM

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.

7bad6c4e7d681fab6a4aa4580f442e0c

(707)

on December 12, 2011
at 07:28 PM

Thank you! This is very helpful. I'm not planning on consistently and continuously supplementing with zinc, just possibly every other day for a little bit. I'm generally not a fan of supplementation either (other than D/K2), but I was having a lot of symptoms that were indicative of a zinc deficiency which I attributed to consuming too much phytate-containing chocolate. Once I eliminated/greatly reduced my intake, the symptoms basically disappeared. I've been making sure to eat some oysters every day, but on days that I want a little chocolate I want to make sure I balance out the high copper.

0
C4f1a0c70c4e0dea507c2e346c036bbd

on December 12, 2011
at 06:53 PM

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!

0
543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 12, 2011
at 07:31 AM

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.
not sure how true this is & whether it means that the zinc or iron absorption is reduced?
....if the calcium thing is applicable to your situation, then look in to this further for yourself.

....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).

0
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on December 12, 2011
at 07:06 AM

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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