What Happens When You Take Zinc on an Empty Stomach?

Taking zinc supplements can help you maintain healthy zinc levels for immune support, wound healing, and healthy growth and development. However, consuming zinc on an empty stomach can impact factors such as absorption and gastrointestinal effects when taking these supplements to fill nutritional gaps.

1. Improved Zinc Absorption

Zinc absorption is affected by stomach acid levels and the presence of other nutrients. It is best absorbed when taken on an empty stomach, ideally about 1 hour before or 2 hours after a meal.

Zinc is absorbed at about 60% to 70% when consumed with a liquid on an empty stomach. However, its absorption from a regular, mixed diet ranges from 16% to 50%. In addition, various food components can have a significant effect on the amount of zinc absorbed and circulated through your body.

Zinc absorption can be reduced by foods high in natural compounds called phytates, such as whole grains and legumes, and by minerals like calcium or iron, which bind to zinc in your digestive tract and prevent it from being absorbed. High-fiber diets and specific proteins, like casein, can also decrease zinc absorption.

2. Higher Risk of Gastrointestinal Problems

Gastrointestinal issues such as stomach upset and nausea are some common short-term effects of taking zinc. While these problems are typically considered non-serious, they can interfere with tolerance and continued use.

There is a higher risk of gastrointestinal problems when taking zinc on an empty stomach. Without the presence of food, any irritant, like zinc, has direct contact with your stomach lining. This can irritate the sensitive soft tissue, leading to gastrointestinal problems such as:

• Nausea
• Abdominal cramps
• Heartburn
• Vomiting
• Diarrhea

In a fasted state, gastric pH can be very low, creating a highly acidic environment. Food triggers a digestive process in which it absorbs and dilutes the acidity of your stomach. This buffering effect can reduce the likelihood of adverse gastrointestinal effects.

3. Potential Effects of Excess Intake

Taking zinc on an empty stomach improves absorption. However, in doses of zinc higher than the recommended upper limit of 40 milligrams per day for adults, this practice can make you more likely to have adverse effects and risk zinc toxicity because of the more efficient rate of absorption.

The long-term intake of excess zinc, which can be accelerated by consuming it on an empty stomach, can also interfere with the absorption of other nutrients. It can reduce copper and iron levels, possibly leading to deficiencies and related health issues. Excess zinc can also increase your risk of decreased immune function and lower high-density lipoprotein (HDL) cholesterol levels.

4. Reduction of Potential Drug Interactions

Consuming zinc on an empty stomach may be optimal for people taking certain medications. While your healthcare provider is the best resource for advice on medication interactions, taking zinc on an empty stomach may help you achieve the following benefits:

• Avoid reduction of antibiotic effectiveness: Zinc should be taken at least two hours before or four to six hours after an antibiotic. Oral zinc supplements may reduce the absorption and impact of some antibiotics, including cephalexin, tetracyclines, and quinolones.
• Prevent a decrease in zinc levels: Taking zinc on an empty stomach may help prevent the zinc-reducing effect of drugs such as corticosteroids, estrogens, certain antiseizure drugs, lisinopril (a blood pressure-lowering drug), and proton pump inhibitors.
• Maintain efficacy of disease-fighting drugs: Zinc may inactivate or reduce the impact of certain medications, including cisplatin (a chemotherapy drug), dolutegravir (an HIV drug), and penicillamine (a drug for Wilson disease and some autoimmune disorders).

Reasons to Take Zinc on an Empty Stomach

• You tolerate zinc well: Taking zinc on an empty stomach without adverse effects can maximize absorption, helping you gain optimal benefits and achieve your nutritional goals.
• You are seeking maximum absorption for symptom relief: If you are using supplemental zinc short-term for specific purposes, like cold symptom relief, taking it on an empty stomach may help you achieve this goal faster. However, tolerance is key since achieving this type of goal requires adherence.
• You are taking medications that interact with zinc: Taking zinc on an empty stomach reduces your risk of interactions with medications or other supplements. Consult your healthcare provider about the way your medications interact with zinc and the best way to take zinc without interfering with its absorption or the effectiveness of your medications.