When is it better to take zinc — before or after a meal, and are there foods that interfere with its absorption? — Sw zinc picolinate body pref 22mg 60CP

According to the label, you take 1 capsule a day with a meal or with water, so zinc can be taken both with a meal and separately — the choice depends on individual tolerance. If your stomach is sensitive, it's better to take the capsule with food: this reduces the likelihood of discomfort or nausea, which sometimes occur when zinc is taken on an empty stomach.

There are foods and substances that can reduce zinc absorption:

• Phytates — found in wholegrain foods, legumes, nuts and seeds. They bind zinc in the intestine and make its absorption harder. If such foods form the basis of the diet, it's worth taking the supplement separately from the main meal or 1–2 hours after it.
• Calcium in high doses — taken at the same time, it can compete with zinc for absorption. If you take calcium separately, it's better to space the doses out.
• Iron — high doses of iron (especially in supplement form) can also reduce zinc absorption. Take them at different times of day.
• Coffee and tea — contain polyphenols and tannins, which in large amounts can slightly affect mineral absorption.

By contrast, protein-rich food (meat, fish, eggs) can improve zinc absorption, since amino acids help transport it. So taking the supplement during a protein-rich meal is a sensible option for most people.