What vitamins prevent zinc absorption?

Be Careful With Supplements Iron, copper and calcium supplements may compete with zinc for absorption, so only take these if prescribed by a doctor or take them at a separate time from when you consume foods rich in zinc.

healthyeating.sfgate.com - How to Boost Zinc Absorption - Healthy Eating | SF Gate

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You absorb between 15 and 35 percent of the zinc you consume. The exact amount depends on the amount of zinc you take in and whether you eat foods that increase or decrease zinc absorption. You need zinc for forming DNA and protein cells, for immune function, for healing wounds and for cell division. If your zinc levels are low, you can take steps to boost zinc absorption.

Eat Meat

Animal protein, such as the kind found in meat, increases zinc absorption, according to an article published in "British Journal of Nutrition" in 2013. Lean red meat is one of the best sources of zinc, with other types of lean meat, including pork and poultry, also offering significant amounts of zinc. Although amino acids found in proteins generally improve zinc absorption, the protein casein has a slight inhibitory effect, so you may want to avoid consuming dairy products at the same time as you consume zinc-rich foods.

Limit Phytates

Legumes, whole grains and some other plant foods contain compounds called phytates, which interfere with zinc absorption. If you consume a lot of fiber -- especially if you get most of it from breads and cereals -- you probably also consume a lot of phytates, which may make it harder for you to meet your zinc needs. This is especially true if you are vegetarian, since you may need up to 50 percent more zinc in your diet to absorb what your body needs. Soaking beans, seeds and grains for a few hours before cooking them and consuming leavened breads instead of unleavened breads can help decrease the amount of phytates you consume and allow you to absorb more of the zinc these foods provide.

Be Careful With Supplements

While you don't need to worry about other minerals in foods impairing zinc absorption, the high mineral amounts in supplements may cause a problem, according to the Food and Agriculture Organization of the United Nations. Iron, copper and calcium supplements may compete with zinc for absorption, so only take these if prescribed by a doctor or take them at a separate time from when you consume foods rich in zinc. Zinc from supplements is more easily absorbed than zinc from foods when you first start consuming the supplements. However, absorption decreases as your body gets used to the supplements.

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