How to Best Absorb Zinc

Marginal zinc deficiency and sub optimal zinc levels have been found in people all over the world, in both developed and 3^rd world nations. There are several potential causes of this, including the form of zinc ingested. Phytate, which is present in many fortified grainy foods, inhibits zinc absorption. Forms of phosphates that particularly affect zinc absorption include inositol, hexaphosphates and pentaphosphates, where as lower phytates are not so influential. One solution to this problem includes the removal or reduction of phytates by enzyme (phytase) germination or fermentation. The ingestion of iron and cadmium at the same time as zinc significantly inhibit absorption as well. The quantity of protein in a given meal has been shown to have a positive affect on zinc absorption, but is somewhat dependent on the type of protein. For example, casein has a modest inhibitory effect on zinc absorption, compared to amino acids including histidine and methionine as well as other low molecular weight ions, which have a positive effect on zinc absorption.

Comments: knowledge about factors that inhibit or encourage zinc absorption are crucial when trying to increase serum zinc levels, as in true for any vitamin or mineral absorption.

Lonnerdal, B. (2000). Dietary factors influencing zinc absorption. Journal of Nutrition, 30(5), 1378-1383. Retrieved from http://jn.nutrition.org/content/130/5/1378S.full