Digestion and absorption of nutrients is an extremely complex process that uses various enzymes, hormones and transport systems. In the body, many vitamins and minerals interact with each other and may increase or decrease each other's ability to be absorbed. Understanding how zinc and calcium interact with each other will help ensure you get the best absorption of both minerals.
What is Calcium?
Calcium is a mineral responsible for structural components of bone, muscle contractions, blood clotting and activation of some enzymes. Individuals between the ages of 18 and older should consume 1,000 to 1,200 mg of calcium daily. Food sources of calcium include milk, dairy products, broccoli, legumes, dried fruits, clams and sardines.
What is Zinc?
Zinc is a mineral responsible for helping in energy metabolism, protein synthesis, alcohol detoxification, elimination of carbon dioxide, development of sex hormones and taste and smell functions. Males should consume 11 mg of zinc daily and women should consume 8 mg of zinc daily. Food sources of zinc include beef, oysters, liver, poultry and whole grains.
Consuming Both Together
Many interactions occur between calcium and zinc. If you consume less than 300 mg of calcium daily, then consumption of zinc may decrease the absorption of calcium. If you consume the recommended amount of calcium daily, calcium absorption does not seem to be affected by zinc intake. According to the Health Library database, calcium also appears to diminish zinc absorption.
Alternative Options
If you do not know how much calcium you consume daily, then it would be better for you to consume calcium and zinc supplements at different times. Also since high dosages of calcium appear to decrease zinc absorption, consuming these two at the same to would not be ideal. Consume these two minerals at least one hour apart from each other so that they are absorbed maximally.
References
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper; 2009
- "Perspectives in Nutrition"; Gordon Wardlaw; 2007
- Health Library; Calcium; June 2011
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