8 Tips To Increase Zinc Absorption in Your Blood

Are you getting the right amount of zinc? This amazing mineral often doesn’t get much attention, but it does some important things for your body.

Zinc supports your immune system, speeds up healing when you have a wound, and keeps you healthy.

But, just eating foods high in zinc isn’t enough. To reap the benefits of this essential mineral, you need to make sure it gets absorbed properly into your bloodstream.

In this article, we’ll talk about 8 useful tips that will boost your zinc absorption.

These tips will guide you to get the most out of this incredible nutrient and make sure your body benefits from it as much as possible.

From smart food combinations to simple changes in your diet, we have what you need.

If you’re ready to make the most of zinc and improve your health, keep reading as we share the tips.

Tips To Increase Zinc Absorption

There are some easy tips to make your body absorb zinc and get all the advantages it offers.

Here are the 8 tips that’ll guide you to improve zinc absorption in your blood:

1. Eat zinc-rich foods

The first step to increasing zinc absorption is by adding foods that are naturally rich in zinc to your diet.

Some excellent sources include oysters, beef, lamb, pumpkin seeds, spinach, cashews, and chickpeas.

2. Pair zinc with Protein

To help your body absorb more zinc, try eating foods that have lots of zinc along with foods that are high in protein. This combination makes the absorption of zinc even better.

Eating proteins from different sources such as lean meats, poultry, fish, milk, tofu, and quinoa, helps in the absorption of zinc.

3. Include vitamin C-rich foods

Vitamin C improves the absorption of non-heme (plant-based) sources of zinc. Incorporate foods like oranges, and strawberries into your meals to increase zinc absorption.

4. Limit phytate-rich foods

Grains and legumes contain natural compounds called phytates that blocks the absorption of zinc in your body.

It’s important to find a balance in your diet, so don’t rely solely on one source of zinc. Also, be mindful of how much phytate you consume.

5. Avoid taking too much iron

When you take iron supplements, it interferes with the absorption of zinc in your body. So if you’re taking iron supplements, avoid having them together with meals that are rich in zinc.

6. Consume zinc supplements with food

If you’re taking zinc supplements, it’s best to have them with a meal or a snack. When you eat food along with the supplements, it slows down the digestion process.

This slower pace allows your body to absorb zinc more effectively, and it also reduces the chances of feeling any stomach discomfort.

So take your zinc supplements with some food to make the most of their benefits and keep your tummy happy.

7. Avoid eating too much fiber

Even though fiber helps improve digestion, be careful not to eat too much from fruits, vegetables, and whole grains, as it makes it difficult for our bodies to take in zinc.

8. Avoid zinc antagonists

Some medications can hinder zinc absorption. These include calcium supplements, iron supplements in high doses, antibiotics such as doxycycline, and tannins found in coffee.

If you’re taking any of the drugs or supplements, allow some time intervals in between your meals to avoid interference with zinc.


It’s important to get enough zinc to keep your immune system strong, help your body heal, and stay healthy. But just eating foods high in zinc isn’t always sufficient.

To maximize the benefits of this essential mineral, the first thing is to improve its absorption.

In this article, we talked about eight easy tips that can help your body absorb more zinc and make it work better for you.

By adding these tips to your daily routine, it will help you unlock the full power of this amazing mineral.

So start implementing these tips today and enjoy the benefits of zinc for a healthier you.

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