Zinc has long been touted as an immunity-enhancing mineral that may shorten colds. A recent clinical trial demonstrated its efficacy in slowing AMD progression. Have the Best information about قرص یونی زینک.
But when is the ideal time and way to take zinc? Should it be taken before or after other vitamins?
Breakfast
Zinc has gained significant attention for its immune-enhancing benefits. You may have come across it in beauty products and it has even been associated with healthier hair and nails; but you can get your dose of this mineral through food too.
Most adults can quickly meet their daily zinc needs from diet alone; pregnant or breastfeeding women should discuss supplementation options with their healthcare provider, according to registered dietitian Ashley Jordan Ferira. Adults should aim for 8 milligrams daily, while men need 11 milligrams.
Animal foods like oysters, lean meats and poultry provide the highest source of zinc; however, nutritionist Jessica Cording notes that plant-based sources, including beans and legumes, nuts, seeds and some vegetables also contain zinc. Eating some of these foods as meals or snacks can help ensure adequate zinc intake; it is also wise to supplement with multivitamins to make sure you’re meeting daily requirements.
If you plan to take supplements, it is recommended to do so on an empty stomach to increase absorption. Furthermore, it’s wise to avoid taking zinc alongside copper, iron, and phosphorus supplements, which could inhibit its absorption. Water-soluble Zinc should not be taken with juice or milk as this will likely make you queasy; thus, it is recommended to take it on an empty stomach prior to breakfast or any meal.
Lunch
Zinc is a well-known immune booster, and experts advise adults to consume 8-11 milligrams daily as an immune boost. Pregnant women need at least 11 milligrams while breastfeeding mothers should aim for 12 milligrams. While zinc supplements are readily available, their source can also be found in foods like chicken, peanuts, and hummus – as well as in multivitamins and daily multivitamin supplements containing zinc. “Eating whole foods while taking daily multivitamin supplements may help people meet their zinc requirements,” Nina Lum, MD from Kentucky, tells POPSUGAR.
Zinc from meat sources is more easily absorbed and should be taken one or two hours before meals with a glass of water for optimal absorption, according to Lum. “However, excessive zinc supplements could interfere with copper absorption and lead to deficiency of this essential mineral,” Lum cautioned.
According to the National Institutes of Health, it’s best to take zinc supplements at least two hours before or after taking other medications in order to avoid interactions between the two substances. Quinolone and tetracycline antibiotics, for instance, may reduce how much zinc your body absorbs; Penicillamine used to treat rheumatoid arthritis, and Wilson disease might also interact negatively with zinc levels; Thiazide diuretics like chlorthalidone and hydrochlorothiazide diuretics increase how much zinc leaves your system via urine output.
Dinner
Zinc supplements should be part of dinnertime for many individuals as it can be difficult to meet daily zinc needs. According to the National Institutes of Health, women need about 8 milligrams and 11 milligrams for men each day – these foods contain zinc such as oysters (containing about 74 milligrams per 3-ounce serving), lean red meats and poultry products, beans nuts seeds as well as fortified breakfast cereals containing this mineral.
Most individuals who eat a healthy, balanced diet and take multivitamin supplements will get all of their zinc from food alone; however, those who have dietary restrictions or who are deficient in other vitamins or minerals may benefit from additional supplementation.
Zinc is considered an essential mineral. Your body requires it in large amounts but also as a trace mineral. Zinc plays various roles within the body, including aiding in immune defense against infections.
Vegans and those with certain medical conditions such as liver disease or gastrointestinal issues who do not consume enough zinc through diet alone may require taking zinc supplements, vegans in particular. Due to zinc’s interference with copper absorption, however, it’s wise to limit your daily zinc consumption to no more than 40 milligrams through either food or supplements.
Before Bed
Zinc can be found throughout your body and, according to the National Institutes of Health, helps combat bacteria and viruses while making DNA and proteins and healing. Studies indicate it may even shorten cold duration! For optimal performance, it may be wise to consume foods rich in zinc or supplement with multivitamins with zinc daily; timing is also crucial if taking zinc-containing medication or vitamins.
Newgent suggests taking zinc on an empty stomach is ideal, though if that proves difficult it’s OK to take with food or snacks instead. Iron supplements tend to reduce how much zinc is absorbed through digestion so taking both at the same time could impede absorption; to get the maximum benefit take at least two hours apart instead.
Ideally, if you are taking zinc supplements to help avoid colds, they should be taken as soon as the first symptoms appear. Studies have demonstrated that starting early increases your chance of feeling better more quickly.
Zinc may not be a sleep aid per se, but studies suggest it can help people have more profound, restful sleep when combined with melatonin. Furthermore, some research indicates it may normalize the circadian rhythm sleep portion for older adults as well as improve quality in those who lack zinc in their systems.
