Tired of tossing and turning throughout the night? Sleep aids such as counting sheep or meditation no longer effective?
We’ve all been there!
Not sleeping well can have a direct impact on our physical and mental health. Falling short of adequate sleep can take a massive toll on our daytime energy, productivity, mood, and even our weight.
While we can all have a poor night’s sleep sometimes, regularly being unable to catch a good quality night’s sleep can be detrimental to our health and wellbeing.
There are many remedies to help us get a better sleep, whether that be from a nutrition, lifestyle, habitual, or supplementation viewpoint.
However, we may be overlooking one particular trace mineral that can assist with achieving a restful slumber.
Keep reading to find out all you need to know about how zinc may help with getting a better night’s sleep.
What is Zinc?
Zinc is an essential nutrient that has many important roles in the body. Our bodies cannot naturally produce or store zinc, which means we must supply it through our dietary intake and, sometimes, supplementation.
Zinc is responsible for many important processes in the body, including:
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Gene expression
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Immune function
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Wound healing
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DNA synthesis
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Growth and development
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Bone growth
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Protein synthesis
After iron, zinc is the second most common trace mineral in your body, present in every cell. Zinc is vital for the human body and is involved in numerous biological functions.
It is necessary for the activity of countless enzymes responsible for metabolism, digestion, and nerve function. Zinc also plays a key role in the central nervous system. (1)
It is also crucial for immune system function, skin health, DNA synthesis, and protein production, being heavily relied on for cell growth and development.
Zinc is found naturally in many plant and animal food sources, such as oysters, red meat, beans, nuts, and whole grains fortified with zinc. (2)
A Word About Zinc Deficiency
While less common in developed countries, zinc deficiency is common worldwide. It can be inherited or acquired, often as a result of malnutrition, illness, medical conditions, medications that limit absorption, or aging.
The World Health Organisation states that zinc deficiency increases the risk of illness, citing it as a contributing factor to major disease. Perhaps not surprising, considering the trace mineral’s ability to influence multiple organs. (3)
Signs of zinc deficiency include:
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Hair loss
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Nail changes, such as brittle nails or discolouration
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Lack of energy
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Getting sick often
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Loss of appetite
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Loss of taste and smell
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Slow wound healing
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Low sperm count in men
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Rashes (4)
Zinc-Rich Foods
Foods high in zinc include oysters, nuts, beef, chicken, lentils, spinach, pumpkin seeds, dairy products, fortified cereals and more.
The recommended daily allowance of zinc is 11mg for men and 8mg for women, increasing to 11mg for pregnant women. (5)
The Health Benefits of Zinc Supplementation
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Zinc for boosting immunity
Zinc is one of the key nutrients involved in keeping our immune system healthy and functioning.
Due to its role in immune cell function and cell signaling, low levels of zinc can lead to impaired immunity. This is often why zinc is a recommended supplement for when you have a common cold!
Studies have shown that consumption of a zinc supplement potentially reduces the duration of a common cold. (6)
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Zinc for wound healing
Zinc is a commonly used mineral in hospitals when treating conditions and injuries such as burns and ulcers.
This mineral plays a vital role in collagen synthesis, immune function, and inflammatory response, which are all necessary for proper healing.
It appears that supplementing with zinc may speed up the recovery of wounds! (7)
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Zinc for reducing inflammation
Zinc is known to decrease oxidative stress and reduce levels of some inflammatory substances in your body.
Oxidative stress can often lead to chronic inflammation, which is a contributing factor to a number of chronic illnesses and conditions, such as cardiovascular disease and cancer.
Sleep disorders and poor sleep are linked to increased risk of cardiovascular diseases, and zinc's role in improving sleep quality may indirectly support cardiovascular health. (8)
Clinical studies often measure both serum zinc and serum copper levels to assess their relationship with health outcomes, including sleep and inflammation.
Zinc appears to be quite an important nutrient. But does it help sleep?
Can Zinc Help Sleep?
Several studies have shown that zinc may indeed help to improve sleep quality.
One particular study looked at the sleep issues of ICU nurses and found that the nurses who suffered with the poorest sleep had significantly less zinc in their systems. Notably, individuals classified as normal or long sleepers had higher zinc concentrations.
After one month of zinc supplementation, better sleep quality was reported among the group of nurses who supplemented with zinc compared to a placebo group. They reported better subjective sleep quality and total sleep quality scores. (9)
Clinical trials have also demonstrated that zinc supplements can improve sleep metrics in various populations.
Research has found that higher serum zinc levels are associated with better sleep quality and duration. Zinc levels in the body have been linked to sleep patterns, with optimal zinc levels supporting normal sleep duration. Findings also suggest that zinc increases may contribute to improved sleep regulation.
Large-scale studies, such as Grandner et al., have linked dietary zinc intake and sleep duration, further supporting the role of zinc in maintaining healthy sleep patterns.
Let's examine some of those studies...
Improved Sleep Quality
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A study of older adults given 30mg of zinc daily for 10 weeks showed significantly improved sleep quality compared to the control group. Participants reported experiencing good sleep after zinc supplementation, and improved sleep quality may help reduce daytime sleepiness. (10)
- The same dosage given to dialysis patients over 12 weeks also showed a significant improvement in sleep quality, based on the Pittsburgh Sleep Quality Index (PSQI). (11)
Better Serum Zinc Levels
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A Japanese study concluded that residents who slept well - for 7-9 hours a night - had the highest concentrations of serum zinc. (12)
Quicker to Fall Asleep
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An analysis of zinc-rich foods discovered that eating 15mg of zinc a day helped to reduce the time it took to fall asleep, plus improved sleep efficiency (% of time asleep while in bed). (13)
A Word about Sleep Disturbances and Sleep Disorders
It’s worth noting that there aren’t many studies that have specifically examined the potential role of zinc on people with sleep disorders, and this would be welcome. Common sleep disorders include conditions such as sleep apnea, which is associated with a range of adverse health outcomes.
Likewise, not all studies examining zinc and sleep found the same results - which is likely down to how the study was conducted or to the different groups of participants.
However, most studies examining zinc supplementation and sleep did find that it improved some element of sleep. Whether it be sleep regulation, sleep duration, deep sleep, sleep latency, sleep efficiency or more. (14)
Summary: Zinc Helps to Regulate Sleep and Acts as Sleep Modulator
It seems that zinc can help to regulate our sleep and act as a sleep modulator. Research seems to show that while it doesn’t trigger sleep, healthy levels of zinc in our bodies may:
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Help us fall asleep faster (sleep onset or sleep latency)
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Increase the overall amount of sleep we get, improving sleep duration
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Boost sleep quality and sleep efficiency
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Encourage a type of sleep called slow wave sleep - needed for memory consolidation and physical repair. (15)
How Can Zinc Status Help Sleep?
So here’s the big question… Research seems to show us that zinc may indeed help sleep quality, but how does it do so?
Scientists theorise that it may help in several different ways, such as…
1. Zinc Regulates Neurotransmitters GABA and Glutamate
Zinc has been shown to influence neurotransmitters - the chemical messengers that allow neurons to communicate together, effectively creating signaling pathways. It influences glutamate and GABA (gamma‐aminobutyric acid) in the Central Nervous System in particular.
These neurotransmitters need zinc for synthesis. Both have already been linked to sleep quality, and zinc deficiency can therefore reduce their levels - which may lead to primary insomnia and sleep disturbance. (16, 17)
Avoiding such a deficiency, therefore, can only help your sleep.
2. Zinc Encourages Melatonin Creation for Longer Sleep Duration
Zinc deficiency can also impact on melatonin levels. Melatonin, as we know, is nicknamed the ‘sleep hormone’ because it plays a critical role in our natural sleep-wake cycle, also known as our circadian rhythm. Zinc is needed to synthesize or create melatonin.
Melatonin supplementation, especially when combined with zinc and magnesium, has been shown in clinical trials to improve sleep quality by supporting the regulation of the sleep-wake cycle. (18)
Our body has a natural, internal body clock installed which regulates our sleep-wake cycle. This is what controls our sleepiness in the evening in response to darkness, and what keeps us awake during the day in response to daylight.
In recent years, there are many environmental and lifestyle factors which affect this natural sleep pattern. For example, staying up late at night on our phones can disrupt our circadian rhythm due to the light emitted from our phones signaling to our brain that it’s daylight.
Additionally, individuals who travel often or work night shifts can also experience much disruption with their body clocks.
Zinc is thought to act as a circadian rhythm regulator. In other words, it may help adjust our internal clock, which may sometimes be telling the wrong time!
Zinc supplementation has been shown to increase melatonin levels, potentially leading to better sleep. (19, 20)
It has actually been found that people who gain less than 5 hours sleep a night have a lower zinc intake than those who sleep much longer. (21)
3. Zinc Impacts Other Sleep-Related Hormones
Similarly to melatonin, a lack of zinc can impact other hormones that have an influence on sleep, such as growth hormones. This may lead to sleep disturbances, poor sleep quality, and insufficient sleep.
It stands to reason, therefore, that preventing zinc deficiency may help to prevent such problems. (22)
4. Zinc Strengthens the Immune System
As I've already mentioned, zinc is known to help the human body's immune system function efficiently. (23)
We already know that sleep and the immune system are closely connected. Not enough zinc can compromise our immune function, potentially leading to inflammation and infections that can disrupt our sleep patterns. Poor sleep efficiency may be the result. (24)
Zinc also acts as an antioxidant that can help fight against oxidative stress, which has been implicated in sleep disorders and disturbances. (25)
Zinc may therefore help to promote better sleep quality by reducing oxidative damage. (26)
5. Zinc May Have a Role in Restless Leg Syndrome
Zinc may also play a role in Restless leg syndrome (RLS), an uncomfortable sleep disorder where sufferers feel an irresistible urge to move their legs, often accompanied by aching, throbbing, itching or a crawling feeling. Movement helps to reduce the sensations but only temporarily.
Research has shown elevated levels of serum zinc in people with RLS - which scientists theorise may be linked to its interaction with iron, a known cause of RLS, as well as zinc's ability to influence neurotransmitters previously linked to RLS.
However, it is unlikely to be a root cause of the sleep disturbance and, as yet, scientists don't know how it may be used to help sufferers. Studies so far have concentrated on combining magnesium and zinc, or melatonin, magnesium and zinc. More research is recommended into zinc's role on RLS alone. (27, 28)
Magnesium and Zinc for Better Sleep Patterns
When it comes to improving sleep quality, magnesium and zinc make a powerful duo. Magnesium is well-known for its ability to relax the nervous system and help regulate the body’s internal clock, while zinc supports the synthesis of melatonin, the hormone that signals your body when it’s time to sleep.
Together, magnesium and zinc can have a synergistic effect, making it easier to fall asleep and stay asleep through the night.
Research has shown that combining magnesium and zinc, especially alongside melatonin, can be particularly effective for older adults struggling with primary insomnia.
In a placebo-controlled clinical trial, participants who took a supplement containing melatonin, magnesium, and zinc reported significant improvements in sleep quality, as measured by the Leeds Sleep Evaluation Questionnaire (LSEQ). The study found that this combination helped reduce sleep latency (the time it takes to fall asleep), increased sleep duration, and improved sleep efficiency. (29)
Best Multivitamin with Zinc
If you’re looking for a natural way to support better sleep, you may want to consider a supplement that includes both magnesium and zinc for the reasons I outlined above. Such as Performance Lab NutriGenesis Multi for Men or Women.
This quality multivitamin has formulas tailored to men or women and includes both zinc and magnesium, alongside 22 other important nutrients. It also has a super clean formula.
Shop Performance Lab® NutriGenesis®
You could also replicate the combination of magnesium, zinc and melatonin by adding a special sleep stack to your supplement regimen...
Best Sleep Stack with Magnesium and Melatonin
If you want to add a natural sleep stack to your multivitamin, you might want to consider adding a tailored formula like Performance Lab Sleep. It combines magnesium with lemon balm extract for calm and includes Montmorency tart cherries - a natural low dose source of melatonin.
Tryptophan rounds out the formula - a co-factor of serotonin and melatonin, helping the body to create more of the 'happy mood' chemical and the 'sleep hormone'. Both of which are integral for a healthy sleep-wake cycle and may help to promote sleep.
Together with Performance Lab NutriGenesis, it may help you recreate the success of the zinc, magnesium and melatonin combo.
Either one would be a smart choice, especially if you’re experiencing sleep problems or poor sleep quality.
Final Take-Home
Zinc is one of the most essential minerals for our health and normal bodily function. Without zinc, we run the risk of poor cell growth, impaired immunity, and potentially a poor sleep cycle!
It has been found that zinc may help regulate our sleep-wake cycle (circadian rhythm), as well as help us get a better-quality slumber.
So, next time you’re tossing and turning, examine your dietary zinc intake and if needed, you may want to consider a supplement.
