The Best Time Of Day To Take Zinc Supplements
Zinc is an incredibly important mineral that helps many aspects of your body function and thrive. According to Healthline, zinc is present in every cell in your body, helping it to build protein, heal cuts and lacerations, and build new cells. It also affects your sense of taste and smell and can help treat acne and reduce inflammation. Zinc also supports your immune system and has been found to reduce the duration of colds (via Mayo Clinic).
Because your body only requires a small amount of zinc to properly function, zinc deficiencies are not common, per Healthline. Those who do end up with a zinc deficiency, however, may experience a lack of appetite, diarrhea, changes in their mood, a decreased ability to heal from a wound, and changes in their skin and fertility.
Because your body does not naturally produce zinc, you can get it through foods like chicken, yogurt, chickpeas, brown rice, and eggs (via Healthline). You can also opt to take a zinc supplement to boost your body's supply of this essential mineral. But should you take it at a certain time of day to maximize its efficiency?
When to take a zinc supplement
According to the National Institutes of Health, women should aim for 8 milligrams of zinc per day, while men should get 11 milligrams per day. While you can get zinc through your diet, nutrition scientist and dietitian Ashley Jordan Ferira tells MindBodyGreen that approximately 15% of U.S. adults are not getting enough zinc, and it may particularly affect those who are vegetarian or vegan. This is where a zinc supplement comes in handy, but you may want to consider at what time during the day you choose to take it.
While you can certainly opt to take your zinc supplement at any time of day, if you are prone to nausea, you may want to avoid taking it first thing in the morning, per MindBodyGreen. Research suggests that zinc helps with sleep so taking it before bed may maximize your nightly rest. A 2017 study published in the Workplace Health & Safety journal found that after a month of taking 220 milligrams of zinc sulfate before bed every 72 hours, participants' sleep quality significantly improved.