Zinc is absorbed throughout the whole small intestine [57,58], but the major site of intestinal zinc absorption in humans remains controversial. In rats, the highest absorption rate is reported either in the duodenum and ileum [59,60,61], or only in the ileum [62] or jejunum [58,63], respectively.
Zinc is best absorbed when taken with a meal that contains protein. The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish.
You can get zinc through your diet and supplements. Thus, taking as much zinc as you should, as well as taking magnesium supplements can help to encourage mineral absorption.
People who drink excessive alcohol can also not absorb zinc normally. Long-term illnesses, such as chronic liver or kidney disease can also result in low absorption of zinc. High-dose iron supplements can also affect the way zinc is absorbed, leading to deficiency.
As mentioned, zinc is an essential cofactor to have the desired functions of vitamin D. Similarly, vitamin D can also influence zinc absorption and homeostasis by regulating its transporters.
The results suggest that ascorbic acid does not affect the absorption of normal dietary levels of zinc and calcium.
True, daily zinc absorption increased as the level of dietary vitamin B-6 was increased. Zinc absorption was the least in rats fed 2 ppm vitamin B-6 and was greatest in rats fed 40 ppm vitamin B-6. The concentration of picolinic acid in the pancreas increased as the level of dietary vitamin B-6 was increased.
The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.
A high-protein diet will usually contain enough zinc. Meats such as beef, pork, lamb, and chicken are all good sources of zinc. Nuts, whole grains, legumes, and yeast also contain zinc. Zinc supplements are available in multivitamins, or as zinc gluconate, zinc sulfate, or zinc acetate.
Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement.
Increased loss. Exercising, high alcohol intake, and diarrhea all increase loss of zinc from the body.
Zinc Concerns
Phytates, an antioxidant in coffee, may inhibit absorption of zinc. Coffee has been found to affect the bio-availability of zinc, in lab tests, by up to 21 percent or 32 percent. The recommended daily intakes of zinc for men is 11 milligrams each day and 8 milligrams for women.
Can Magnesium And Zinc Be Taken Together? Absolutely! In fact, they should be taken together. Minerals and vitamins are all competing for your body's ability to absorb them, so they need certain conditions for the best effect.
Chelated zinc is more easily absorbed by your body than zinc on its own. Before adding a zinc supplement to your diet, discuss your plans with a doctor. They can help make sure that you're taking the proper dose and that the supplement won't negatively interact with other medications you're using.
Dosage. Mild zinc deficiency should be treated with zinc supplementation at two to three times the recommended dietary allowance (RDA), whereas moderate to severe deficiency can be treated at four to five times the RDA. Treatment should last for six months.
It often takes 12 weeks before any improvement is seen. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.
Eggs contain a moderate amount of zinc and can help you meet your daily target. For example, one large egg contains 4.8% of the DV for men and 6.6% of the DV for women ( 29 ).
Sources of Zinc. The richest food sources of zinc include meat, fish, and seafood [3]. Oysters contain more zinc per serving than any other food, but beef contributes 20% of zinc intakes from food in the United States because it is commonly consumed [7]. Eggs and dairy products also contain zinc [3].
No interactions were found between Vitamin B12 and Zinc.
Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy. ZMA makers claim that increasing these three nutrients in your system can build muscle strength and stamina, speed muscle recovery, and improve the quality of your sleep.
Sometimes just two or three of them can work together in combination. For example: Vitamin B6, Magnesium and Zinc: Vitamin B6 increases the amount of Magnesium that your cells can absorb. Zinc and Vitamin A: Zinc can help your body absorb and use Vitamin A, especially in people who tend to be low in these nutrients.
Vitamin C and zinc each benefit various systems in the body but they both support the immune system and reduce the risk of disease. Taking these two nutrients together gives a joint boost to your immune system.