Also important to note that alcohol, coffee, and sugar deplete zinc while chocolate and some tea are high in copper.
Perhaps surprisingly, dark chocolate contains reasonable amounts of zinc. A 100-gram (3.5-ounce) bar of 70%–85% dark chocolate contains 3.31 mg of zinc, or 30.1% of the DV for men and 41.4% of the DV for women ( 40 ).
Zinc deficiency can happen in people who have problems absorbing nutrients, for example, older people and those who have some gut diseases. Some medicines can also increase the loss of zinc through urine.
4.2.
Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Legumes, whole grains and some other plant foods contain compounds called phytates, which interfere with zinc absorption. If you consume a lot of fiber -- especially if you get most of it from breads and cereals -- you probably also consume a lot of phytates, which may make it harder for you to meet your zinc needs.
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.
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.
that combine the two. Magnesium helps your body regulate its zinc levels, while zinc enables it to absorb magnesium more efficiently. Zinc will only hinder absorption when taken in abnormally high doses (around 142 mg of zinc per day).
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.
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.
Consume lots of sugar or high fructose corn syrup and you will risk depleting zinc as well as vitamin C, calcium, chromium, copper, and magnesium.
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.
Because zinc deficiency can lead to appetite changes, unexplained weight loss can be a symptom of zinc deficiency. This can also lead to mood changes, irritability, or depression.
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].
Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B6 they are largely deficient of iron (Fe), iodine, and zinc (Zn).
Dairy products can have a reasonable contribution for dietary zinc intake in Western diets, where dairy consumption is high. However, the co-ingestion of dairy products can also improve zinc absorption from other food products.
Lectins in legumes (beans, peanuts, soybeans), whole grains—can interfere with the absorption of calcium, iron, phosphorus, and zinc.
The results suggest that ascorbic acid does not affect the absorption of normal dietary levels of zinc and calcium.
It was concluded that the higher level of zinc supplementation had a negative effect on vitamin B12 in lambs. Higher inclusion level of dietary zinc could inhibit vitamin B12 synthesis in the rumen of lambs.
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.
They can work together, boosting and enhancing absorption, or sometimes work against each other, competing for absorption. Zinc and magnesium are synergistic minerals that work together when taken at the right dosages.
While Zinc plays a vital role in supporting the immune system and muscles, Magnesium helps in managing metabolism, muscle growth and managing sleep.
The short answer is yes, but not at the same time. Taking high levels of zinc (142 milligrams a day and up) in supplement form may interfere with magnesium absorption. If you are taking zinc at extremely high doses due to medical issues, take the zinc several hours before or after taking a magnesium supplement.
The largest body of evidence demonstrates stress-induced depletion of magnesium and zinc, although several studies (both human and animal) demonstrate the effects of stress on calcium and iron concentrations.
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.