Can You Take Zinc and Vitamin C Together?
Quick Answer: Yes. Zinc and vitamin C don't interfere with each other, and they're one of the most common pairings in immune-support supplements because both play a role in normal immune function. Most adults need 8 to 11 mg of zinc and 75 to 90 mg of vitamin C a day. The number to watch is zinc's upper limit: 40 mg a day for adults, from all sources. A single lozenge or tablet can hold 30 mg, so if you also take a multivitamin, add them up. Take zinc with food to avoid an upset stomach.
Why they're paired so often
Both nutrients support your immune system in different ways.
Zinc helps immune cells develop and work normally, and it plays a part in normal skin repair. Your body has no special way to store zinc, so you need some every day.
Vitamin C is an antioxidant that helps protect your cells, and it supports normal immune function too. Your body can't make vitamin C and doesn't store much of it, which is why you need a little from food or supplements most days.
They don't compete for absorption, so taking them at the same time is fine. The NIH Office of Dietary Supplements zinc fact sheet and vitamin C fact sheet set out the intakes and limits used in this article.
How much of each
| Daily need (adults) | Upper limit | |
|---|---|---|
| Zinc | 8 mg (women), 11 mg (men) | 40 mg |
| Vitamin C | 75 mg (women), 90 mg (men) | 2,000 mg |
Smokers need an extra 35 mg of vitamin C a day, because smoking uses it up faster.
The zinc limit most people never check
Vitamin C has plenty of room: 2,000 mg is more than 20 times what you need. Zinc doesn't.
Many zinc products, especially lozenges, contain 25 to 30 mg per serving. Add a multivitamin with 10 to 15 mg of zinc, a cold-weather gummy and some zinc-fortified cereal, and you can pass 40 mg without noticing.
Why it matters: regularly taking too much zinc can lower your copper levels over time, and copper is a mineral your body also needs. Short term, too much zinc can cause nausea and stomach cramps. Add up the zinc on every label you take before you add another product.
How to take them
Take zinc with food. Zinc on an empty stomach is a common cause of nausea. A meal or snack solves it.
Lozenges are slow, on purpose. Let them dissolve in your mouth rather than chewing them, and follow the label for how many a day.
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Space zinc away from iron and calcium supplements. Large doses of iron can reduce how much zinc you absorb, and the reverse is true too.
Eat your zinc too. Oysters are the richest source by far, followed by beef, crab, pork, beans, pumpkin seeds and fortified cereals. Whole grains and beans contain phytates, which lower zinc absorption a little, so people who eat mostly plants may need more.
Who should check with a doctor first
Zinc can reduce how well some antibiotics (quinolones and tetracyclines) and penicillamine are absorbed. The usual advice is to take the antibiotic at least 2 hours before, or 4 to 6 hours after, your zinc; ask your pharmacist to confirm. Some water pills (thiazide diuretics) increase how much zinc you lose. Avoid zinc nasal sprays: they've been linked to a lasting loss of smell. If you're pregnant, breastfeeding or taking prescription medicine, check with your doctor before adding a supplement.
Frequently Asked Questions
Q: Can I take zinc and vitamin C every day?
A: Yes, as long as your total zinc stays under 40 mg a day from all sources, including food and your multivitamin.
Q: What's the best time to take zinc?
A: With a meal, to avoid nausea. Morning or evening both work; pick the one you'll remember.
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Subscribe & Save 10%Q: Is it better to get vitamin C from food?
A: Food is a great source: an orange, a cup of strawberries or half a red pepper each covers most of a day's need. A supplement is an easy backup on days you miss.
Q: Can kids take zinc and vitamin C together?
A: Yes, in age-appropriate amounts, which are much lower than adult doses. Use a product made for children and follow its label.
Shop Zinc and Vitamin C at Moore Vitamins
Our house-brand Windmill Zinc & Vitamin C Honey Lemon Lozenges give you 30 mg of zinc and 100 mg of vitamin C in each lozenge, to help support your immune system's normal function. Because one lozenge holds 30 mg of zinc, check your multivitamin's zinc before adding a second.
Prefer a gummy? VitaDrops Elderberry, C & Zinc Gummies combine 90 mg of vitamin C and 7.5 mg of zinc with 100 mg of elderberry extract per 2-gummy serving, a lower zinc dose that's easy to fit into your day.
Want to know more about zinc? Read Does Zinc Actually Help Your Immune System?
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