Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

The BIG Zinc Mistake

9 snips

Jul 29, 2025

Discover the crucial role of zinc in your health and the common errors people make when supplementing it. Learn how taking too much or too little can be harmful. Understand the importance of taking copper and essential cofactors like magnesium and vitamins B6 and folate alongside zinc. Find out how to test for a deficiency using a simple taste test. Uncover dietary sources to boost your zinc levels and learn why certain conditions can increase your zinc needs.

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ADVICE

Avoid Excessive Zinc Intake

Avoid taking excessive zinc supplements for long periods as it can deplete copper and suppress parts of the immune system.
Always take copper alongside zinc in about a 10:1 zinc to copper ratio to maintain balance and immune health.

ADVICE

Take Zinc With Cofactors

Take zinc with cofactors like magnesium, vitamin B6, and folate to ensure it functions properly.
Avoid taking zinc supplements alone for long periods to prevent nutrient imbalances and improve effectiveness.

ADVICE

Test Zinc Deficiency and Sources

Use the zinc taste test to check deficiency: swish zinc in your mouth; no metallic taste indicates deficiency.
Eat zinc-rich foods like shellfish, oysters, red meat, and liver for better absorption than plant sources.

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Avoid these 4 big zinc supplement mistakes!

1. Taking too much zinc

Zinc and copper work together and compete for absorption. Always take copper with zinc to avoid a copper deficiency.

Some parts of the immune system benefit from high doses of zinc, while others thrive with just the right amount of zinc. Taking 100 to 200 mg of zinc for 3 days is beneficial if you have an inflammatory infection, but high doses of zinc for extended periods can also be damaging. Know when to take zinc and avoid high doses for long periods.

2. No cofactors taken with zinc

Cofactors are vitamins and minerals that work together to allow our biochemistry to work. For zinc to function properly in the body, you need adequate magnesium, vitamin B6, and folate.

3. Not knowing when you’re deficient

White nail spots can sometimes indicate a zinc deficiency, but how can you know for sure if you’re deficient? Try the zinc test! Take a small amount of zinc in your mouth and swish it around. If you can taste the metallic taste, you are not deficient. If you can’t taste anything, you need more zinc.

4. Taking too little zinc

Taking too little zinc is just as bad as taking too much! Carbohydrates contain phytic acid, which blocks zinc. This is why zinc deficiency is so common in children. Diarrhea can deplete zinc and other minerals, and low stomach acid can inhibit mineral absorption. Alcohol, pregnancy, and high estrogen from birth control pills can also increase your demand for zinc. Red meat, shellfish, liver, and oysters are the best sources of zinc. If you opt for supplements, you must take at least 30 mg of zinc daily for a therapeutic effect. Zinc works best when taken with food, but it still works on an empty stomach.

Dr. Eric Berg DC Bio:

Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.