7 Foods to Avoid with Zinc Supplements for Optimal Absorption

While zinc is an essential mineral with vital roles in immune function and metabolism, certain foods and substances can hinder its absorption when taken as a supplement. To maximize the benefits of zinc supplementation, it is important to be aware of these interactions and adjust your diet accordingly. Here are seven foods and drinks that can interfere with zinc absorption and how to manage these interactions.

Kidney Beans  Kidney beans and other legumes, such as chickpeas and pinto beans, contain phytates—compounds known to block zinc absorption. However, cooking and soaking these beans can reduce their phytate levels, thereby facilitating better absorption, as noted by Leah Oldham, RDN, a dietitian at Henry Ford Health in Detroit.

Peanuts  Like kidney beans, peanuts are rich in phytates, which can interfere with zinc absorption, particularly when zinc supplements are taken in conjunction. According to Debbie Petitpain, MBA, RDN, a Charleston-based dietitian, consuming zinc supplements two hours before or after high-phytate foods can minimize this interference.

Coffee and Tea  Both coffee and tea contain polyphenols and tannins, antioxidant compounds that can modestly inhibit zinc absorption. Additionally, adding milk, which introduces calcium, may further affect absorption, since calcium competes with zinc. Oldham advises spacing zinc supplements away from coffee or tea consumption by at least 30 to 60 minutes.

Yogurt and Other Dairy Products  Dairy products such as yogurt and cheese, along with calcium supplements, can impede zinc and iron absorption due to the competition for intestinal absorption of these minerals. Oldham suggests taking zinc in the morning and spacing out calcium or iron supplements to different parts of the day.

Oats  Oats and other whole grains are high in fiber and contain phytates, which block zinc absorption. Consider spacing your zinc supplement from meals that are high in oats or whole grains.

Fortified Beverages  Fortified plant milks, like almond, soy, and rice milk, are often enriched with calcium, which can interfere with zinc absorption similarly to dairy milk.

Excessive Alcohol  Heavy alcohol consumption can prevent effective zinc absorption within the intestines, and moderate drinkers should be cautious as well. Alcohol can irritate the stomach lining and negatively impact zinc assimilation. For those with alcohol use disorder, zinc supplementation is often necessary.

When to Use Zinc Supplements  

Although zinc is crucial for health, its absorption competes with other dietary compounds. Emma M. Laing, PhD, RDN, of the University of Georgia, recommends taking zinc supplements on an empty stomach to enhance absorption but notes that this may cause gastrointestinal discomfort for some. Aiming for a low-phytate, low-calcium, or non-dairy snack alongside a non-tea or coffee beverage can help alleviate stomach issues.

While zinc supplements are beneficial for vegetarians, vegans, or individuals with increased zinc needs due to a deficiency or specific health conditions, a balanced diet typically provides adequate zinc for most people. Sources high in zinc include oysters, beef, fortified cereals, pumpkin seeds, and lentils.

In summary, understanding when and how to take zinc supplements in relation to food intake can significantly impact their effectiveness. For most individuals, a healthful diet with proper supplementation under medical guidance ensures sufficient zinc levels without compromising absorption.