CAN YOU TAKE ZINC AND VITAMIN C TOGETHER?

Navigating the world of micronutrients can be a challenge. When striving to create a healthy lifestyle we often focus on balancing fundamental concepts such as protein, carbohydrates, fat, and overall calorie consumption. However, when looking at the human body, we can all agree that the many complexities and intricacies which dictate our ultimate “health” cannot be limited to these basic overarching macronutrients. In order to further seek out the best version of our overall well-being we strive to support our bodily demands for a number of key vitamins and minerals. With so many options, dosages, and delivery formats, you may feel lost when trying to figure out what supplements are right for you. This article focuses on two key micronutrients: Zinc and Vitamin C, which are critical elements towards maintaining good health.

WHAT IS ZINC?

Zinc is a trace mineral. This means that, while our bodies only need a small quantity of zinc, it is an essential mineral involved in the majority of metabolic processes in the human body. Zinc is involved in:

o Supporting the Immune System
o Antioxidant Defense
o Collagen Synthesis
o Carbohydrate Metabolism
o Glucose Utilization
o Insulin Production
o Maintaining Normal Reproduction Function
o Formation of the Bone Matrix

HOW MUCH ZINC DO I NEED?

o The Recommended Dietary Allowances (RDAs) for adults 19 years or older: (1)

 Males: 11 mg/d
 Females: 8 mg/d
• If Pregnant: 11 mg/d
• If Lactating: 12 mg/d

What Foods Contain Zinc? (1)

o Oysters, 3 oz – 32 mg (291% DV)
o Beef, bottom sirloin, 3 oz – 3.8 mg (35% DV)
o Blue Crab, 3 oz – 3.2 mg (29% DV)
o Oats, 1 cup – 2.3 mg (21% DV)
o Pumpkin Seeds, 1 oz – 2.2 mg (20% DV)
o Pork, center loin, 3 oz – 1.9 mg (17% DV)

Here, you can see the foods providing the greatest amount of Zinc per serving. Oysters are tremendous sources of zinc as well as crabs, beef, pork, and even some grains and seeds. However, if we do not make an effort to incorporate zinc-rich food sources into our diet, we may fall short of reaching our daily goal. Hence, many people opt to add a supplemental form of zinc into their daily routine.

SHOULD I SUPPLEMENT?

o Zinc supplements can serve as a useful resource, especially for pregnant or lactating women, vegans and vegetarians, and those whose diet is naturally low in zinc.
o Zinc supplements are able to be purchased in tablets, gummies, lozenges, as well as many different delivery formats. It is important to ensure you are purchasing a reputable zinc supplement and taking the correct amount based on your needs and the label instructions.

READ MORE: What is Zinc?

WHAT IS VITAMIN C?

Vitamin C is a water-soluble vitamin that your body cannot naturally produce or store. Therefore, we often rely on dietary and supplemental sources of Vitamin C to meet our recommended Vitamin C demands. Vitamin C serves a number of roles in the body and is involved in:

o Supporting the Immune System
o Antioxidant Defense
o Collagen Formation
o Absorption of Iron
o Development of Healthy Bone, Teeth, and Blood Vessels

HOW MUCH VITAMIN C DO I NEED?

o The Recommended Dietary Allowances (RDAs) for adults 19 years or older: (3)

 Males: 90 mg/d
 Females: 75 mg/d
• If Pregnant: 85 mg/d
• If Lactating: 120 mg/d
• Smokers: Require an additional 35 mg/d vs non-smokers

WHAT FOODS CONTAIN VITAMIN C

o Red Pepper, raw, ½ cup – 95 mg (106% DV)
o Orange Juice, ¾ cup – 93 mg (103% DV)
o Orange 1 medium – 70 mg (78% DV)
o Broccoli, cooked, ½ cup – 51 mg (57% DV)
o Strawberries, ½ cup – 49 mg (54% DV)
o Grapefruit, ½ medium – 39 mg (43% DV)
o Tomato Juice, ¾ cup – 33 mg (37% DV)

As you can see there a number of great Vitamin C-containing foods, most of which are citrus fruits, vegetables, and fruit juices. Vitamin C is key component in building out an overall well-rounded diet. Incorporating fresh fruits and vegetables is something everyone tries to do on a consistent basis, however our on-the-go lifestyles and busy schedules may prevent us from getting in enough fruits and vegetables to meet our daily goals. For this reason, many people turn towards supplemental Vitamin C, often coming in the form known as ascorbic acid.

SHOULD I SUPPLEMENT?

o Vitamin C supplements can be implemented into the diet of many people not consuming enough fruits and vegetables, smokers, and those pregnant or lactating.
o Vitamin C supplements are offered in a number of delivery formats. You can buy chewable gummies, tablets, capsules, powders, as well as getting your Vitamin C boost from a daily multivitamin.

READ MORE: What is Vitamin C and What Benefits Does It Provide?

CAN I TAKE ZINC AND VITAMIN C TOGETHER?

The main benefit for these micronutrients is their ability to support our body’s immune system. Many people believe that daily consumption of adequate amounts of Vitamin C and Zinc are critical elements in helping to help our bodies feel 100%.
This leads us to the ultimate question many people have when it comes to Vitamin C and Zinc, which is whether or not they can take Vitamin C and Zinc together. The answer being – Yes! Vitamin C and Zinc both are key contributors in helping to defend the human body.
Zinc and Vitamin C together benefits our body by preparing and equipping us with the resources and tools needed to handle environmental and oxidative stressors. These nutrients are ultimately essential elements which complement each other in unique way to support our overall health and well-being.

RESOURCES

1. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
2. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/