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In this article
The key points in brief
- Vitamin C and zinc are often combined because both contribute to the normal function of the immune system and both contribute to the protection of cells from oxidative stress.
- Unlike with iron, vitamin C doesn’t increase the absorption of zinc. It doesn’t reduce it either, so there’s no reason not to take the two together.
- In one study, zinc was absorbed markedly better on an empty stomach than with a meal. If an empty stomach doesn’t agree with you, take it with a light meal.
- If you also take a higher-dose iron supplement, take your zinc at a different time, and don’t take more than the recommended daily amount.
Vitamin C and zinc often come together in a single supplement. There’s an understandable reason for that, but it isn’t the one many people assume. Here’s what links the two nutrients and how best to take them.
Why are vitamin C and zinc combined?
In the EU, the same two authorised health claims apply to both nutrients1:
- Vitamin C and zinc contribute to the normal function of the immune system.
- Vitamin C and zinc contribute to the protection of cells from oxidative stress.
On top of these, each nutrient has authorised claims of its own. Vitamin C contributes to normal collagen formation for the normal function of skin, and it contributes to the reduction of tiredness and fatigue. Zinc contributes to the maintenance of normal skin, the maintenance of normal hair and the maintenance of normal nails1. So the combination is above all a practical one: two nutrients with overlapping roles, taken in one go.
Does vitamin C improve zinc absorption?
For iron, yes: vitamin C increases iron absorption1. For zinc, this effect hasn’t been shown. In one study, 0.5, 1 or 2 g of vitamin C made no measurable difference to how much of a dose of zinc was absorbed2.
A more recent study confirms this. In 16 adolescents, a rice meal with guava, which contained 20 times as much vitamin C as the same meal without it, markedly increased iron absorption, but not zinc absorption3.
That’s no bad thing. Vitamin C and zinc can be taken together perfectly well, because vitamin C doesn’t inhibit zinc absorption either2. For the bioavailability of zinc (the share your body actually absorbs), something else matters: the meal.
When should you take vitamin C and zinc?
With zinc, the time of day matters less than whether your stomach is empty. In one study, participants absorbed about 58 to 59% of the zinc from a solution of zinc and iron on an empty stomach, but only 22 to 25% with a meal4.
The main inhibitor is phytate, which is found in cereal grains, maize and rice. Protein in a meal, on the other hand, aids absorption5.
In practice, it’s best to take zinc apart from meals, for example in the morning before breakfast. If that doesn’t agree with you on an empty stomach, take it with a light meal that’s fairly high in protein rather than with a grain-based breakfast such as cereal, muesli or wholegrain bread. With a combined product, follow the advice for zinc and time it as you would zinc on its own.
For vitamin C, no particular time of day has been shown to be better. There’s more on this in our article on when to take vitamin C.
Zinc and higher-dose iron: best taken separately
If you also take iron, it’s worth looking at the amounts. In the same study, zinc absorption on an empty stomach stayed the same when the solution contained equal amounts of iron and zinc, or 2.5 times as much iron as zinc. With 25 times as much iron, it fell to 34%4.
With a meal, this effect didn’t occur4. A review describes the same thing: iron can reduce zinc absorption when both are taken together as a supplement, but not when the same amounts are contained in a meal5.
So if you take a higher-dose iron supplement, it’s best to take zinc at a different time of day. Which minerals work well together is explained in our article on combining magnesium, zinc and iron. Iron and vitamin C, on the other hand, make a good pair: find out more in our article on taking iron with vitamin C.
Vitamin C and zinc in brief
Vitamin C and zinc are combined because both contribute to the normal function of the immune system, not because one improves the absorption of the other. When it comes to taking them, it’s mainly the zinc that matters: ideally apart from meals, and separately from higher-dose iron supplements.
Do not exceed the recommended daily amount. If you take any medicines, check with your doctor first.
Frequently asked questions about vitamin C and zinc
Vitamin C and zinc: morning or evening?
No particular time of day has been proven. What matters more is keeping a gap between zinc and meals rich in cereal grains, and between zinc and higher-dose iron supplements4,5. First thing in the morning, before breakfast, is an easy time to do this.
How do I take liposomal zinc with vitamin C?
Every day, in line with the recommended daily amount on the label, and at a different time from any higher-dose iron supplement. The studies in this article used conventional forms, and we’re not aware of any studies on timing for liposomal forms specifically. You can read what liposomal means in our article What does liposomal mean?
Why take vitamin C with zinc?
Because both contribute to the normal function of the immune system and both contribute to the protection of cells from oxidative stress1. Taking them together in one go is simply practical.
Sources
- European Commission (2012). Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. Link
- Solomons NW, Jacob RA, Pineda O, Viteri FE (1979). Studies on the bioavailability of zinc in man. III. Effects of ascorbic acid on zinc absorption. American Journal of Clinical Nutrition 32(12):2495-2499. DOI
- Nair KM, Brahmam GN, Radhika MS, et al. (2013). Inclusion of guava enhances non-heme iron bioavailability but not fractional zinc absorption from a rice-based meal in adolescents. Journal of Nutrition 143(6):852-858. DOI
- Sandström B, Davidsson L, Cederblad A, Lönnerdal B (1985). Oral iron, dietary ligands and zinc absorption. Journal of Nutrition 115(3):411-414. DOI
- Lönnerdal B (2000). Dietary factors influencing zinc absorption. Journal of Nutrition 130(5S Suppl):1378S-1383S. DOI
This article is for general information only and should not replace medical advice. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.
Written by
Melinava Editorial Team