The short answer:
You can take both vitamin D and zinc together safely. Studies showed a strong relationship between both zinc and vitamin D. Vitamin D has many cofactors that are essential for its activation to exert its function. Zinc is among the cofactors required for vitamin D activation. Find more about vitamin D and zinc in his article,
- You can take both vitamin D and Zinc together with no possible drug-drug interactions.
- Both vitamin D and zinc have a significant role in improving your immune functions.
- Zinc is a cofactor that is required for the activation of vitamin D.
- Low zinc blood levels could predict vitamin deficiency.
Can I take vitamin D and zinc together?
Both vitamin D and zinc are important for your immune system and studies showed that zinc is an essential element for vitamin D activation.
Now the question is, can I take vitamin D with zinc?
In short, yes you can take both vitamin D and zinc together.
No drug-drug interaction was reported between zinc and vitamin D (Ref.)
Taking both vitamin D with zinc doesn’t mean you will not be sick. It means your immune system function is improved to support your fight against infection.
Importance of zinc
Your body needs a small amount of zinc. However, it has many functions (Ref):
- Zinc is an important mineral in your body. It is part of more than 600 enzymes. It is necessary for your enzymes to do the biological reactions.
- It is also found in many proteins and more than 2500 transcription factors.
- Zinc is essential for many biological processes such as cellular apoptosis, metabolic functions, brain maturation, and development.
- Zinc is important for taste and smell regulation.
- It has a role in skin and mucosal integrity.
- Zinc is important for your immune system.
- It plays an important role in DNA synthesis required for cell growth.
- It is used as a signaling ion for the regulation of protein synthesis, and cell division.
- It is important for pregnant women.
- Also, it is required during periods of rapid growth as childhood, adolescence
According to the FDA, the recommended dietary allowance is as follows:
- Adult men 11 mg per day
- For adult women 8 mg per day
- Pregnant women 11 mg per day
- Breastfeeding women 12 mg per day
Importance of vitamin D:
- It helps your body to absorb and retain calcium and phosphorous which are essential elements for building healthy bones.
- It is good for your immune system.
- Could improve your inflammation and Reduce infections
- It plays a role in cancer prevention.
- It is required during pregnancy, to prevent pre-term labor and preeclampsia.
Why you may need to take vitamin D and zinc together?
Zinc is an essential mineral that has a strong relationship with vitamin D.
Vitamin D has many cofactors that are essential for its activation to exert its function. Zinc is among the cofactors required for vitamin D activation. Therefore, it is best to take both vitamin D and zinc together.
Many studies showed that low zinc blood levels could predict vitamin D deficiency in adult girls. Moreover, zinc supplementations were found to increase vitamin D levels in postmenopausal women (Ref).
Both elements are components of nutrition immunity.
A recent 2021 study examined the blood serum levels of vitamin D and zinc in patients with COVID-19 and compared them with non-infected healthy volunteers. This study showed that:
- The serum level of zinc was markedly lower in infected patients than in non-infected.
- Infected patients with moderate symptoms had lower serum levels of vitamin D than asymptomatic patients.
A 2020 study investigated the effect of a combination of vitamin D and zinc on the mood (depression state) of obese/overweight patients. This study included 125 patients.
Results showed that:
- There was a significant decrease in the Beck Depression Inventory-II with the patient receiving vitamin D and zinc or their supplements.
- Zinc had a greater effect in decreasing the depression score than vitamin D.
- The net result, vitamin D and zinc had significant beneficial effects on the Beck Depression Inventory-II score in obese or overweight patients with Beck Depression Inventory-II ≥10.
What foods are rich in both vitamin D and zinc?
- Canned salmon
- Pork chops