Iron and zinc: optimal intake for your body

Eisen und Zink: Optimale Einnahme für Deinen Körper
There are many questions in the world of customized supplements, one of which concerns the simultaneous intake of iron and zinc. You may be wondering how these two important minerals can best be integrated into your daily routine and what scientific evidence there is on the subject. Let's take a comprehensive look at how you can make the most of iron and zinc for your body.

The importance of zinc and iron for your body:
Iron and zinc are real power minerals that support your body in many ways. Iron contributes to the normal transport of oxygen in the blood and to normal energy metabolism. Zinc is involved in over 300 enzymatic reactions and contributes to the normal function of your immune system. It has a function in cell division and contributes to the normal metabolism of macronutrients.

Interactions between iron and zinc:
Studies suggest that iron and zinc may compete with each other when taken at the same time. This is because both minerals use similar transport mechanisms in the intestine. An increased iron level can inhibit the absorption of zinc, and vice versa. This has led to debate about the optimal dosage and the best time to take it.

According to a study in The American Journal of Clinical Nutrition (2016), the inhibition of zinc absorption by iron may not appear to be as significant in people who are adequately supplied with zinc. This study suggests that with good nutrition, it may be possible to maintain adequate levels of both iron and zinc.

How to take iron and zinc optimally:
Proper separation: To ensure that iron and zinc do not affect each other, it is a good idea to separate their intake over time. For example, you could take iron supplements with one meal and zinc supplements with another to minimize possible interactions.

Always take iron with vitamin C: Vitamin C improves the absorption of iron. Therefore, you can combine iron-rich foods or iron supplements with a source of vitamin C, such as a glass of orange juice.

Zinc on an empty stomach or with a meal: You can take zinc on an empty stomach as it is less likely to interact with other nutrients. However, it is also okay to combine zinc with a meal to avoid potential stomach irritation.

Consider individual needs: Your age, gender, dietary habits and health status all play a role in the dosage of iron and zinc.

Consistent intake: For optimal results, it is important to take iron and zinc supplements regularly as directed. Consistency is key to improving nutrient status in the body.

When and how to schedule your intake:
Iron: It is best to take iron with a meal that is rich in vitamin C. This promotes the absorption of iron in the body.

Zinc: You can take zinc on an empty stomach or with a meal. Take your individual tolerance into account.

With a smart approach, you can take full advantage of the benefits of iron and zinc and give your body the support it needs. Give your body the best - it will thank you for it!

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