Best time of day to take zinc
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Best Time of Day to Take Zinc: Insights from Research
Zinc Supplementation and ADHD: Morning vs. Twice Daily
Research on zinc supplementation for children with attention-deficit/hyperactivity disorder (ADHD) provides valuable insights into the optimal timing for zinc intake. A study involving 52 children aged 6-14 years explored the effects of zinc glycinate supplementation, administered either once every morning (qAM) or twice daily (b.i.d.). The findings indicated that while both dosing schedules were safe, the twice-daily regimen (15 mg b.i.d.) showed more promising results in terms of reducing the optimal dose of amphetamine required for treatment by 37% compared to placebo. This suggests that splitting the zinc dose into two smaller doses throughout the day may enhance its effectiveness for managing ADHD symptoms.
Zinc Intake and Health Outcomes: General Recommendations
An umbrella review examining the relationship between zinc intake and various health outcomes provides broader context for zinc supplementation timing. The review highlighted that zinc supplementation in adults is associated with improved depression, antioxidant capacity, and sperm quality, as well as higher serum zinc concentrations and lower inflammatory markers. For children, zinc supplementation was found to reduce the incidence of diarrhea and pneumonia, improve zinc deficiency, and support growth.
Morning vs. Evening Zinc Intake: Practical Considerations
While specific studies directly comparing morning versus evening zinc intake are limited, the available research suggests some practical considerations:
- Consistency: Taking zinc at the same time each day can help maintain stable zinc levels in the body.
- Absorption: Zinc absorption can be influenced by the presence of other nutrients. Taking zinc with a meal that contains protein may enhance absorption, while high-fiber foods and phytates (found in grains and legumes) can inhibit it.
- Side Effects: Some individuals may experience gastrointestinal discomfort with zinc supplementation. Splitting the dose, as seen in the ADHD study, can mitigate these side effects.
Conclusion
Based on current research, the best time of day to take zinc may depend on individual health goals and the specific condition being addressed. For ADHD, a twice-daily regimen appears more effective. For general health benefits, consistency and consideration of meal composition are key factors. Further research is needed to provide more definitive guidance on the optimal timing for zinc supplementation across different populations and health conditions.
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