LucH
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- Jul 17, 2015
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Calcium and zinc may compete for common absorption sitesdairy is problematic ?
1) Ca supplement above 40 mg could interfere with zinc absorption. But the scientific studies are inconsistent or not completely ascertain. Some studies (cited from memory) indicate that supplementing with calcium – not from foodstuff – could interfere with zinc bioavailability. Calcium and zinc may compete at common absorption sites. Thus it’s advised to take the two supplements at different moments.
And moreover, a study has shown that, during zinc supplementation, the intestinal absorption of calcium was significantly lower during a low calcium intake. But not if normal.
For Ray PEAT, a normal range is +/ 750 mg Ca. The balance must be found between basic and acidifying trace elements, of course, to determine the optimal level of Ca.
2) Copper and zinc supplements are antagonists, which means they work against one another and compete for binding sites. Excess zinc can lead to a copper deficiency and vice versa. When you have an imbalance in the two, it can lead to health problems. (a)
How much zinc is too much?
Total zinc (i.e. from food and supplements) should not exceed 40 mg per day for adults aged 19 years and older. At levels above this, zinc can interfere with the absorption of copper (since these nutrients compete for the same absorption site), potentially leading to a copper deficiency (2a).
It is fairly easy to alter your ratio of dietary zinc to copper through food or supplements, but this doesn’t necessarily result in a shift in blood levels of zinc and copper, unless intake becomes extreme, or an inflammatory condition is present (1-5a).
Secondly, there are other nutrients, most notably iron, that interfere with the absorption of copper and zinc, thereby altering the ratio of zinc to copper in the blood, but not the diet (1-5a). (Ca too if > 40 mg, note’s editor, but results are inconstant).
Source:
a. Understanding Nutrient Ratios: Zinc and Copper | susanmacfarlanenutrition.com
b. Copper to Zinc: Achieving the Right Balance | Deanna Minich