Is it OK to Take Vitamin C and Zinc Together? The Science Explained

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    Are you wondering about the side effects of taking zinc and vitamin C together? This is how these two vitamins interact.

    Vitamin C and zinc are both great vitamins, but are they okay together? In this guide, we'll walk you through the proper way to take these two vitamins for optimal health.

    Have you ever found yourself wondering how much vitamin C you should take and if you can take zinc at the same time? About 35% of adults take a multivitamin which contains vitamin C and 12% of the population takes vitamin C supplements alone, while zinc intake is about 20.5% in adults.

    But obviously, there can be side effects to any vitamin or pill that you take even if they help with your health. So is it safe to take vitamin C and zinc together? Let's dive in.

    What Does the Research Say?

    The research embraces the fact that vitamin C and zinc have been used together for quite some time to promote immune function in the body.

    There are several randomized control trials that have shown vitamin C (an essential micronutrient) at doses up to 1000mg and zinc (an essential mineral) in doses up to 30mg are both crucial for optimal immune function. Both vitamin C and zinc have so much in common.

    The immune system is made up of two different types of responses: an innate and adaptive response. Innate immune response is the first line of defense with physical barriers, chemical barriers, and cellular defenses. The adaptive response is the second line of defense with antibodies. Vitamin C and zinc can support both types of immune responses.

    Neutrophils are a part of the innate immune system and are the body’s first defenders. Both zinc and vitamin C play a role in neutrophil function.

    What Is the Relationship Between Vitamin C and Zinc in the Body?

    Both vitamin C and zinc are immune-supportive. Vitamin C is an antioxidant, whereas zinc is a mineral that has antioxidant properties. These are both essential nutrients.

    When we call a nutrient “essential,” we mean that the body does not produce it naturally. Essential nutrients have to be consumed through food or supplements of some sort.

    Are the Two Safe to Take Together?

    Yes! They are safe to use together.

    They can actually be synergistic when taken together. This means that they will work together to achieve the desired result.

    More About Vitamin C

    Vitamin C, also known as ascorbic acid, has a lot of benefits. Here are a few of them:

    • It supports seasonal sinus and lung issues
    • It helps with collagen synthesis
    • It influences a few neurotransmitters and catecholamines like dopamine and adrenaline
    • It has been shown to have a positive effect on respiratory health

    It is important to consume vitamin C in the form of food and supplements. Some foods rich in vitamin C include:

    • Citrus
    • Bell peppers
    • Strawberries
    • Tomatoes
    • Cruciferous vegetables

    It is recommended that women take 75 mg and men take 90 mg per day. In order to ensure proper absorption of Vitamin C, it is best to take it with food. If you take too much Vitamin C, you may experience some nausea and loose stools. Care/of Vitamin C is made from acerola cherry extract which has phytonutrients and flavonoids that help with absorption.

    More About Zinc

    Zinc is an essential mineral that is not found in the body, but one that has to be consumed. When you are low on zinc, you may have a lower immune function, slower healing, and thinning hair. Those who are vegetarians or vegans may have a higher risk for deficiency.

    There are many benefits to Zinc, some of which are:

    • It supports healthy immune function because it has a process in cell division and cell growth
    • It supports wound healing and is required for smell and taste
    • It supports healthy digestion by promoting the production of an enzyme called hydrochloric acid in the stomach which helps break down food.

    In addition to taking supplements to help you get more zinc, you can also eat certain foods, including:

    • Meat
    • Fish
    • Seafood
    • Legumes
    • Seeds
    • Nuts
    • Dairy
    • Eggs

    The highest tolerable amount for intake is 40mg. Many people can get upset stomachs if they take too much. The recommended amount is 8mg for women and 11mg for men.

    Care/of Zinc is in chelated form, making it easier to absorb.

    Are There Any Vitamins That Shouldn’t Be Taken With Zinc?

    There are no vitamin contradictions for anyone who is taking zinc. If you are supplementing with zinc, you can continue to take your other supplements without a problem. However, it is beneficial to take zinc with copper, because they are synergistic.

    Are There Any Vitamins That Shouldn’t Be Taken With Vitamin C?

    There are no negative vitamin interactions when taking vitamin C. Just like zinc, you can take other vitamins with vitamin C.

    In fact, vitamin C promotes iron absorption from foods, which means it is actually beneficial to take to get the proper nutrients from other food.

    Zinc and Vitamin C: No Side Effects to Worry About

    When taking Vitamin C and Zinc, there is no reason to worry about anything going wrong for taking the two together. They both are great vitamins and minerals that help with immune function in a synergistic relationship.

    They are each beneficial in their own ways as well. While zinc helps with skin health, it also helps with overall wound healing. Vitamin C can help promote respiratory function as well as helping with seasonal lung and sinus issues.

    Both of them together support these and more.

    Are you ready to start taking supplements that can help with your health? You can take our quiz at Care/of to find what vitamins are right for you. No matter what, you should definitely make sure to add Vitamin C and Zinc to the cart to support your immune health!

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    Dr. Carla Montrond Correia ND, CNS
    Medical Content Manager
    Dr. Montrond-Correia is a licensed naturopathic physician and a certified nutrition specialist (CNS). She holds degrees from University of Bridgeport, Georgetown University, and University of Saint Joseph, and supplemented her education with internships in the health and wellness space. She's focused on research, herbal medicine, nutrigenomics, and integrative and functional medicine. She makes time for exercise, artistic activities, and enjoying delicious food.
    Our Editorial Staff
    Freelance Contributor
    The Care/of Editorial Team is made up of writers, experts, and health enthusiasts, all dedicated to giving you the information you need today. Our team is here to answer your biggest wellness questions, read the studies for you, and introduce you to your new favorite product, staying up to date on the latest research, trends, and science. Each article is written by one of our experts, reviewed both for editorial standards by an editor and medical standards by one of our naturopathic doctors, and updated regularly as new information becomes available.