When you're run down, it's tempting to grab the zinc and take a lot of it. More seems like it should work better. With zinc it mostly doesn't, and taking too much at once is the main reason people end up queasy 20 minutes later.
Here's how much zinc makes sense when you're under the weather, why it can turn your stomach, and how to take it so it sits better.
How much zinc should you take when you're sick?
For most adults, the answer is: what the label says, and no more than 40 mg a day in total. That 40 mg is the daily upper limit for adults set by the National Institutes of Health, and it counts zinc from everything: food, your multivitamin, lozenges and any combo products you're taking.
For context, the everyday amount adults need is much lower:
| Who | Daily amount needed | Upper limit (all sources) |
|---|---|---|
| Adult men | 11 mg | 40 mg |
| Adult women | 8 mg | 40 mg |
| Pregnant | 11 mg | 40 mg |
| Breastfeeding | 12 mg | 40 mg |
| Teens 14 to 18 | 9 to 11 mg | 34 mg |
Source: NIH Office of Dietary Supplements, Zinc fact sheet.
A typical diet already gives most adults around 10 mg a day from meat, dairy, beans, nuts and fortified cereal. So the room you have for supplements is closer to 30 mg than 40.
You'll see much bigger numbers online, sometimes 75 mg a day or more. Those come from short-term research settings and are well above the upper limit. Don't go there on your own. If you think you need more than 40 mg, that's a conversation for your doctor.
Add it up before you take more
The easiest way to overshoot is stacking products without noticing. Here's a common example:
- A multivitamin with 11 mg of zinc
- Two zinc lozenges at 12 mg each, so 24 mg
- About 10 mg from food
That's roughly 45 mg, already past the limit. In that case, one lozenge instead of two keeps you at about 33 mg. Check the Supplement Facts panel on each bottle. The milligrams listed there are the actual zinc, not the weight of the whole compound, so you can add them up directly.
Why does zinc make you nauseous?
Nausea is the most common complaint with zinc, and it usually comes down to three things:
- An empty stomach. Zinc can irritate the stomach lining when there's nothing else in there. This is the big one.
- Too much at once. A single large dose is more likely to bother you than the same amount split up. Nausea, vomiting, stomach cramps, loss of appetite and headaches are the classic signs of taking too much.
- The form. Some forms, like zinc sulfate, have a reputation for being harder on the stomach. People react differently, so if one product bothers you, another may not.
Lozenges add one more thing: you're tasting the zinc as it dissolves, and some people find the metallic taste alone is enough to make them feel off.
How to take zinc without feeling sick
- Take it after you eat. Even a small snack helps. Crackers, toast or a banana is enough.
- Drink a full glass of water with it if it's a capsule or tablet.
- Split the dose. One lozenge in the morning and one in the afternoon sits better than two together.
- Keep it away from iron and calcium supplements. Take them a couple of hours apart, since they can get in each other's way.
- Try a smaller dose or a different form. A 15 mg capsule like Pure Encapsulations Zinc 15 (zinc picolinate) is an easy step down from higher-dose tablets.
- Stop if it keeps happening. If you throw up or feel sick every time you take zinc, it isn't worth pushing through.
The best time to take zinc
There's no magic hour. Morning or evening both work. What matters more is taking it with or after food if your stomach is sensitive, and spacing it away from iron and calcium. If you take a lozenge, let it dissolve slowly instead of chewing it, and pick a time you'll actually remember.
How to use zinc lozenges
Lozenges are a popular way to take zinc when you're feeling run down, because you can keep them on the nightstand and they're easy to take. A few tips:
- Follow the label for how many and how often. Lozenge doses vary a lot from brand to brand.
- Let it dissolve completely in your mouth. Don't chew or swallow it whole.
- Count the lozenges toward your 40 mg daily total.
Our own Lively Vitamin Co. Think Zinc lozenges have 12 mg of zinc and 90 mg of vitamin C in each lemon-honey lozenge. The label says one a day, or two a day for extra support*, which keeps you at 24 mg from the lozenges. If you also take a multivitamin with zinc, stick with one.
One thing to skip: zinc nasal sprays and gels. The FDA warned in 2009 that some of them were tied to a lasting loss of smell.
When to be more careful
- Kids. Their limits are much lower: 7 mg a day for ages 1 to 3, 12 mg for ages 4 to 8 and 23 mg for ages 9 to 13. One 12 mg lozenge is the full daily limit for a 4- to 8-year-old, and hard lozenges aren't safe for small children. Ask your child's doctor first, and see our post on zinc for kids.
- Medications. Zinc can interfere with certain antibiotics (quinolones and tetracyclines), penicillamine and some diuretics. If you take any prescription medication, ask your pharmacist how to space them.
- Taking it for weeks. High zinc over a long stretch can lower your copper levels. Short-term use when you're run down is different from taking a high dose all winter.
- Pregnant or breastfeeding. Check with your OB or midwife before adding a supplement.
And if you're still not feeling better after a week or so, or you're getting worse, call your doctor.
Finding the right zinc
You can compare lozenges, capsules and lower-dose options on our zinc supplements page. If you're not sure which one fits, ask a Wellness Consultant at any of our stores. For keeping the whole family on track this season, see our tips on supporting kids through the school year.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general educational purposes and is not medical advice; talk with a qualified healthcare provider about your individual needs.
Written by The Healthy Place Wellness Team. The Healthy Place is a family-owned health store with locations in Madison, Sun Prairie, and Fitchburg, Wisconsin.
