Does Alcohol Affect Zinc Absorption?

It’s a cold winter night, but you’re heading out for a night on the town anyway. After all, you have your secret weapon — zinc supplements! Everyone from your doctor to your mother-in-law has been touting zinc when it comes to keeping your immune health in tip-top shape, and you’ve been taking these supplements religiously to steer clear of seasonal ills. And yet, the next morning you wake up with a stuffy nose and telltale pain in your throat that’s about to turn into a full-blown, stay-at-home-and-sip-chicken-soup kind of cold.

What gives? Did someone at the bar give you a cold? Or were those zinc supplements sold with the wrong expiration date? Before you go blaming someone else, let’s consider the obvious culprit: alcohol. The truth is, alcohol interferes with zinc absorption, makes those supplements less effective (especially if we take them before drinking), and leads to immune system glitches and other health-related snafus. 

Zinc: “Fingers,” Food, and Fallback Plans

It’s there, at the end of the long row of alphabetized supplement and vitamin bottles at the drugstore. Zinc is an essential nutrient, and while we can get it from food sources, at times supplements might be called for. 

Zinc Fingers and Their Grasp on Health

In our bodies, zinc is found in so-called “zinc finger motifs.” If you’re picturing tiny hands rummaging through cells and the organelles inside them, you’re not too far off! Zinc fingers are structures consisting of proteins held together in a finger-like shape by zinc ions. 

These “fingers” are quite dexterous! Their ability to bind to specific locations in other proteins and in our DNA allows them to regulate a number of important functions in the body. Here’s an overview:

• DNA synthesis. Zinc is crucial for the synthesis of DNA — the blueprint for all of the proteins that make up the tissues in our body. As we mentioned earlier, zinc finger motifs can also bind to specific parts of DNA, allowing for sophisticated methods of regulating gene expression.
• Protein synthesis and cell division. And it doesn’t stop there! Zinc plays a role in the synthesis of proteins and in cell division. This function makes it essential for the growth and repair of body tissues.
• Immune function. One of zinc’s particular specialties has to do with the development and function of immune cells. Maintaining sufficient zinc levels helps protect against pathogens and speeds up the healing process when we’re sick.  
• Antioxidant properties. On top of that, zinc also helps fight oxidative stress and can slow the aging process. What a superhero!
• Taste and smell. Zinc molecules are also necessary for taste perception and olfactory function. 

Let’s give those helpful “fingers” a high-five! They serve us well. 

Sources of Zinc

Since we can’t produce zinc on our own, we have to make sure we’re getting it through outside sources. The most obvious one is food:

• Meat. Meat lovers out there are in luck. Beef, lamb, and pork are all rich in zinc, particularly in their lean cuts.
• Seafood. Shellfish, such as oysters, crab, mussels, lobster, and clams are some of the best sources of zinc. However, other fish — especially flounder, sardines, salmon, and sole — are not far behind. Plus, those omega-3 fatty acids we get from many fish sources are an extra bonus!
• Dairy. Milk, cheese, and yogurt contain some zinc. An extra perk? They’re also rich in calcium and other essential nutrients.

But what about vegetarians and vegans? While getting enough zinc might require a bit more planning, there are plenty of available sources: 

• Legumes. Beans, chickpeas, lentils, and soy products are a great plant-based source of zinc. However, it’s harder for our body to absorb it compared to animal products, so we need to make sure we’re covered.
• Nuts and seeds. Pumpkin seeds, cashews, and almonds are delicious, zinc-rich options.

All in all, the route we choose should be sustainable for our lifestyle in the long run. And the truth is, sometimes that means we might need a bit of extra help in the zinc department. Enter supplements!

Why Supplement?

There might be several reasons why we might choose to grab that zinc bottle at the end of the supplement aisle during our drugstore run:

• We might need to address zinc deficiency. Since zinc can be tricky for some of us to get through diet alone — for example, if we are vegan, vegetarian, or have other dietary restrictions — we may become deficient. In this case, supplements are a great way to boost our health and make sure our body systems are functioning well.
• We might have higher absorption needs. At certain times in our life — for instance, during pregnancy or if we’re dealing with a gastrointestinal condition that makes it harder to absorb nutrients — some extra help might be necessary.
• Supplements are convenient. Last but not least, popping a tablet is certainly easier than steaming mussels or broiling pork chops, especially if those foods don’t tickle our taste buds or we have trouble getting the right ingredients. Supplements offer an easy alternative — one pill, and we’re good to go! Plus, we can rest assured that we’re getting exactly the right amount.

In the end, while it’s hard to compete with food sources when it comes to nourishing our body, supplements are an easy, convenient, and often necessary alternative. However, while it’s important to make sure we’re getting the nutrients we need, there’s another crucial factor to consider. Certain substances — such as alcohol — can interfere with zinc absorption, diminishing its effects and, if we take it too far, leading to health problems. Let’s take a closer look.

Alcohol and Zinc Absorption

Alcohol adds and removes stuff from our body. Unfortunately, it adds what we don’t want (empty calories and acetaldehyde, a toxic metabolite released during the breakdown process) and inhibits the absorption of what we want to keep — nutrients. It also leads to deficiencies in nutrients by throwing a wrench in our diet and metabolism. 

For a deep dive on this subject, check out “How Does Alcohol Affect Gut Health?” For now, here’s an overview of how alcohol interferes with zinc absorption and contributes to zinc deficiency:

• Alcohol causes “leaky gut” syndrome. It sounds alarming, and, indeed, it is: alcohol messes with our intestinal lining, causing it to become more permeable. The result? Nutrients don’t get absorbed the way they need to. (To learn more, check out “How Does Alcohol Affect Gut Health?”)
• It also leads to malnutrition. We’re less likely to stick to a healthy diet when we’re drinking, and over time this takes a toll. Think about the kind of food choices (or lack thereof) that people make under the influence!
• It interferes with metabolism. Our body sees alcohol as poison and prioritizes its metabolism in order to usher it out as quickly as possible. As a result, other things we consume  — including zinc-containing foods — get put on the back burner and aren’t processed as efficiently. Over time, our metabolism takes a more serious hit and can start slowing down as a result.
• Our food choices take a nosedive when we’re drinking. We might also be less likely to go for that zinc-rich bowl of buckwheat or edamame (and dig into the pretzels and greasy french fries instead).
• Alcohol dehydrates us. Finally, alcohol suppresses vasopressin — a hormone that tells the kidneys to hold on to water. The result? Many trips to the bathroom and the flushing out of nutrients (including zinc) in the process.

While alcohol throws a wrench into the absorption of many nutrients, when it comes to zinc, the situation is especially serious. Needless to say, this situation doesn’t bode well for our overall health. 

Zinc and Alcohol: Three Feedback Cycles

However, there’s more bad news: alcohol and zinc are “playing for different teams” when it comes to several key processes that zinc is involved in. Specifically, in addition to messing with our liver and immune function directly, it prevents zinc from performing its key part in those processes.

• Oxidative stress. Zinc is an antioxidant, so we experience more oxidative stress without it. Studies show that booze causes the concentration of zinc in the intestines to plummet; at the same time, the bad stuff — reactive oxygen species — spike. Moreover, alcohol adds fuel to the fire by increasing oxidative stress on its own!
• The role of the liver. The liver is crucial for regulating zinc levels in the body, but zinc is also important for the liver to function properly. Excessive drinking takes a toll on the liver, compromising its ability to maintain proper zinc levels. As the liver gets weakened by alcohol use, it contributes to the problem of zinc deficiency by causing us to excrete it, getting even weaker as a result. 
• Immune system problems. There’s yet another negative feedback loop that’s set in motion once alcohol is in the picture. Zinc plays a key role in immune function, but alcohol does the opposite by triggering inflammation and sapping the immune system’s precious resources. It also messes with immune cells and weakens the barriers our body uses as the first line of defense against pathogens, such as the epithelial lining of our lungs. (For a closer look, check out “Alcohol's Impact on the Immune System.”)

As we can see, alcohol wreaks havoc on our body through a number of mechanisms. And many of the processes that zinc is involved in come under direct attack by alcohol.

Zinc and Alcohol: The Fallout

What are the results of zinc deficiency? As we might suspect, the picture isn’t pretty. Here’s what we might be looking at:

• We might develop acrodermatitis — a skin condition that affects the hands and feet, leading to inflammation accompanied by hair loss and diarrhea.
• Our sense of smell and taste might shift, leading to anorexia.
• We might have signs of hypogonadism.
• Our night vision might tank, leading to frequent “bumps in the night” as we venture out to the bathroom for what seems like the millionth time (another effect of drinking).
• So does our immune function. We might find ourselves getting sick more easily. 
• Our cuts and scrapes might not heal as well.
• We might get diarrhea, especially if alcohol is in the mix.
• We could feel depressed — especially if we continue to drink heavily.

If you’re noticing any of these symptoms, it’s best to get in touch with your doctor. They know your history best and will be able to point you in the right direction.

Zinc and Alcohol: Timing Questions

Those concerned about their zinc levels might be asking some key questions about timing their drinks. Now, obviously the best way to go would be to opt for a non-alcoholic option, but if that’s not in the stars, let’s take a look at the best time to take zinc.

Taking Zinc Before Drinking Alcohol: Yay or Nay?

As we learned, alcohol can interfere with the absorption of zinc. If you take zinc before drinking, the presence of alcohol in your digestive system might reduce the amount of zinc your body can absorb effectively. It can also increase the excretion of zinc from the body, potentially leading to a deficiency over time, especially with regular or heavy consumption.

Taking Zinc After That Drink: Go or No Go?

Can you take zinc after drinking alcohol?  By waiting until after you've consumed alcohol to take zinc, you may avoid the direct interference of alcohol with zinc absorption. But while this timing can potentially increase the effectiveness of the zinc supplement, drinking will still not do you any favors in terms of maintaining the optimal balance of nutrients in your body. Ditch the cocktail for a mocktail instead — your body will thank you!

Summing Up

All in all, timing is important when it comes to taking zinc, but in the end, the truth comes down to this: alcohol interferes with zinc absorption. If you’re having trouble cutting back, check out Reframe for science-backed advice, a treasure trove of craving busters and other tools, as well as a vibrant community of others who are now thriving. Our body does so much for us, and giving it the nourishment, rest, care, and protection it deserves is bound to pay off in the long run.