Confused About When To Take My Zinc, On Empty Stomach?
I am taking 20 mg Opti-Zinc (monomethionine) from Life Extension Only Trace Minerals (which also has 2mg copper, 2mg manganese, 400 Âµg chromium, 250 Âµg molybdenum, 3 mg boron and 750 Âµg vanadium.
And besides that I am gonna to take two 15 mg Thorne Zinc Picolinate capsules a day, for a total of 50 mg supplemental zinc. I take one of them already, will introduce the second one next week.
I take the Opti-Zinc with my main big meal in the afternoon, and I am confused when its best to insert the picolinates?
"Zinc supplements are most effective if they are taken at least 1 hour before or 2 hours after meals."
However it is often reported on forums when people get severely upset stomach, nausea, and other unpleasant side-effects when they take zinc on empty stomach.
Even John Brisson writes on http://fixyourgut.com/the-magic-bullet-supplement-for-stomach-issues-zinc-carnosine/ that "Zinc binds quickly to stomach tissue if taken on an empty stomach. If you take a zinc supplement on an empty stomach, it causes severe stomach pain and gastritis." And http://fixyourgut.com/the-magic-bullet-supplement-for-stomach-issues-zinc-carnosine/#comment-121551 "[...] all other forms of zinc should be taken with food to prevent stomach pain."
I took the 15 mg zinc-as-picolinate for 2 days now 1 hour before dinner (together with 135 mg magnesium as combined Thorne citrate-malate), and nothing happened.
So can I take my 15 mg zinc-as-picolinate 1 hour before dinner, and then another 15 mg two hours after dinner, or is there a better way to take it? Keep in mind there is also the 20 mg zinc monomethionine from Only Trace in the middle of dinner.
I am also taking 350 mg magnesium from CALM just after wake-up on empty stomach, 30 minutes before Bulletproof Coffee, and another 300 mg magnesium glycinate with food at supper, and I plan to add another 400mg magnesium during dinner form Trace Mineral Research concentrated Great Salt Lake solution, for a total of 1185 mg supplemental magnesium per day, for 3 months and then measure my magnesium levels. I am already taking 785 mg magnesium, and I do not have any loose stools (I had one first day I took citramate, now its OK).
So please brainstorm, share whatever reliable knowledge you have. Zinc away from food or with food? Should I space out zinc and magnesium so they don't fight for absorption? Anyway I take magnesium at every meal, so its not so easy. But I could move the magnesium citramate somewhere else (where?) if its would fight for absorption with the zinc.