Should You Take Zinc on an Empty Stomach?

An upset stomach is a common side effect of taking zinc supplements. For this reason, your healthcare provider may recommend taking zinc with a meal. However, they might also advise against taking it with food items such as rice, corn, and legumes. What is the reason behind this?

To find the answer, I spoke with experts, consulted with our in-house research team, and analyzed various scientific research papers.

Why zinc is essential for your health

Zinc is essential for human health as it is involved in various processes, including immune function, DNA, and protein synthesis.

When you have zinc deficiency, your body cannot work optimally, so you might start having symptoms such as:

• Impairment in growth. Zinc deficiency can lead to stunted growth, which is most notably observed during periods of significant growth, such as pregnancy, infancy, and puberty.
• Weakened immune system. This symptom is noted in older children.
• Loss of sense of smell and taste. Noted at any age.
• Delayed wound healing. Noted in older adults.
• Cognitive issues. Noted in older adults.

Zinc deficiency is commonly seen in developing countries, where it is linked to malnutrition. However, certain groups of people are at a higher risk of developing zinc deficiency, including:

• Vegetarians and vegans. Not only does their diet lack primary sources of zinc (animal-derived products such as beef), but they also consume more phytates, a compound inhibiting zinc absorption.
• People with certain chronic conditions. These include HIV infection, sickle cell disease, Crohn's disease, alcohol use disorder, and others.

A qualified specialist can assess whether you have a zinc deficiency; thus, if you have concerns, please contact your healthcare provider.

Zinc on an empty stomach: is it ideal?

For the best absorption of zinc, it is recommended to take it on an empty stomach. When you see recommendations such as ‘take on an empty stomach,’ it usually means that you should take it either one hour before food or two hours after. However, it is always best to consult the pharmacist to ensure you adhere to the best practices.

This recommendation is based on the fact that food may hinder zinc absorption. Phytate, found in a wide range of plant foods, including rice, corn, legumes, and seeds, is considered the main contributing factor.

However, some people may experience various side effects when taking zinc on an empty stomach — this we will consider in the next section.

Why does zinc make me nauseous?

If you are experiencing nausea taking zinc on an empty stomach, you are not the only one. I asked Dr. Krutika Nanavati, a registered nutritionist and dietitian with the Nutrition Society New Zealand, to comment on this issue in more detail:

Technically, zinc absorbs better on an empty stomach, but that often leads to nausea, especially at higher doses. I've had clients discontinue zinc simply because it made them feel queasy. For those people, it's better to take zinc with food. A slightly lower absorption rate is a fair trade if you'll stick with the supplement long-term.

Dr. Krutika Nanavati

How do you take zinc with food?

While taking zinc with food can help reduce nausea, as mentioned before, it is best to pair it with foods that are not rich in phytates.

You can opt for protein-rich snacks when taking zinc. “I usually suggest taking it with meals rich in protein like eggs, yogurt, soft cheeses, or lean meats,” highlights Dr. Krutika Nanavati. “This makes it easier on the stomach and helps support better absorption.”

Avocados can serve as a great vegan option if you want to take a zinc supplement with food. While they do contain phytates, the amount found in avocados is still lower than in cereals, legumes, and other vegetables.

When it comes to other minerals, zinc is recommended not to be taken at the same time as iron and calcium supplements. Lastly, avoiding coffee while taking zinc supplements is also advised for the same reason — potentially reduced absorption.

Should you take zinc supplements?

While zinc is a crucial element for various biological functions, it is not advisable to carelessly supplement with it. It is possible to get too much zinc, which is why it has a Tolerable Upper Intake Level (UL), which indicates the maximum daily amount unlikely to cause harmful effects in the general population.

Excessive amounts of zinc can cause various side effects, such as:

• Nausea and vomiting
• Dizziness
• Headaches
• Gastric distress
• Loss of appetite

Moreover, as research indicates, too much zinc can cause copper deficiency. This, however, is associated with zinc from denture adhesives containing zinc, not food or supplements.

You should be able to get enough zinc through your diet. If you suspect you have zinc deficiency or want to take zinc for other reasons, it is best to consult your healthcare provider.

Moreover, zinc supplementation is often used for a wide variety of reasons that are not very well supported by scientific research or are not recommended by specialists. For instance, zinc is sometimes used to reduce cold symptoms, although the evidence for its effectiveness is inconclusive. While there is an indication that zinc might reduce the cold duration, it will most likely not prevent it or reduce its severity.

In addition, since further research is needed to determine the optimal dose, administration form (intranasal vs oral), and timing, the National Institutes of Health have not prepared a general recommendation for zinc’s usage in this case.

Different zinc forms: which is gentler on your stomach?

For this section, I asked Dr. Krutika Nanavati to share her insights from her clinical experience:

I strongly prefer zinc bis-glycinate or zinc picolinate, especially for clients with digestive sensitivity. These forms are chelated, meaning they're bound to amino acids, which tends to make them gentler on the gut and easier to absorb. In contrast, zinc sulfate and zinc oxide are more likely to cause stomach irritation even when taken with food.

Dr. Krutika Nanavati

Some other forms considered by research to be better absorbed than zinc oxide are zinc citrate and zinc gluconate.

Making informed decisions about zinc

If you cannot handle zinc on an empty stomach, it is ok to take it with food. Try to pair it with foods that are low in phytates, as phytates are known to interfere with zinc absorption.

However, it is important to understand that zinc supplementation should not be started without a proper reason. It is possible to get too much zinc, which can cause side effects.

In general, you should get enough zinc through a balanced and healthy diet. If you are considering taking zinc supplements, it is best to consult your doctor, who will determine if that is a viable option for you.