Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals. Inositol hexaphosphates and pentaphosphates are the phytate forms that exert these negative effects, whereas the lower phosphates have no or little effect on zinc absorption.
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 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.
The results suggest that ascorbic acid does not affect the absorption of normal dietary levels of zinc and calcium.
Soaking beans, seeds and grains for a few hours before cooking them and consuming leavened breads instead of unleavened breads can help decrease the amount of phytates you consume and allow you to absorb more of the zinc these foods provide.
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.
Negative zinc balances in study A and positive zinc balances in study B were observed in both tea and no tea dietary treatments. Tea consumption showed a small but not statistically significant adverse affect on zinc bioavailability in humans.
No interactions were found between turmeric and Zinc.
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).
Dairy products (milk and cheese) and brown bread decreased zinc absorption, as indicated by a significant drop in peak serum zinc levels. Zinc absorption was decreased when zinc was given in the fasting state with the same amounts of purified phosphate or phytate as those found in foods above.
Immunosuppressant medications -- Since zinc may make the immune system stronger, it should not be taken with corticosteroids (such a prednisone), cyclosporine, or other medications intended to suppress the immune system.
Oral zinc can cause: Indigestion. Diarrhea. Headache.
Interactions between your drugs
No interactions were found between Vitamin D3 and Zinc.
Those over 18 should not take more than 40 mg of zinc daily, and those 14-18 years old should not take more than 34 mg daily while pregnant. Breast-feeding: Zinc is likely safe when used in the recommended amounts while breast-feeding. But zinc is possibly unsafe when used in high doses.
A high oat-bran intake does not impair zinc absorption in humans when added to a low-fiber animal protein-based diet.
Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate.
Also important to note that alcohol, coffee, and sugar deplete zinc while chocolate and some tea are high in copper.
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.
Excessive Zinc
High levels of zinc can also interfere with magnesium absorption. However, you would need to consume abnormally high doses of zinc (around 142 mg per day) to deplete magnesium. Most people only get a fraction of that amount of zinc every day.
Calcium-magnesium-zinc dosage
The typical daily dosage recommendations for these nutrients are: Calcium: 1,000 mg — 100% of the Daily Value (DV) Magnesium: 400–500 mg — 100–125% of the DV. Zinc: 15–50 mg — 136–455% of the DV.
In the case of raw green gram, garlic enhanced the bioaccessibility of zinc to an extent of 9.8% at the higher level, while in cooked green gram the percent increase in zinc bioaccessibility was 14.5 and 19.1 at the two levels, respectively.
Results showed that iron and zinc uptakes from both cooked and raw cereals were significantly increased in the presence of both garlic and onion, with increases up to 70 percent recorded.
Adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Intakes of 150–450 mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function and reduced immune function.