Zinc: Sleep Improvements

Takeaways

• Zinc helps reduce nausea symptoms
• Zinc supplements may improve sleep quality
• Adequate zinc intake supports overall health
• Zinc deficiency can cause various health issues
• Proper dosage and timing enhance zinc benefits

Zinc Basics

Zinc is an essential mineral that the body requires for proper functioning. It participates in numerous biological processes, including supporting the immune system and aiding in wound healing. While most individuals obtain sufficient zinc through their regular diet, some may need to consider supplementation.

The recommended daily intake of zinc varies depending on factors such as age and gender. Generally, adults need between 8 to 11 milligrams daily. Pregnant individuals and older adults might require higher amounts. An inadequate amount of zinc can lead to health issues, while excessive intake can also be detrimental.

Zinc deficiency is uncommon in developed nations, though certain groups face a higher risk. These include individuals following vegetarian diets, those with digestive system disorders, and those with alcohol dependence. Signs of a zinc deficiency can include slow wound healing, hair loss, and weakened immune function.

Zinc and Nausea

How Zinc Helps with Nausea

Zinc can help reduce nausea through several mechanisms. It can influence the digestive system by decreasing inflammation and promoting healthy gut function. This, in turn, may soothe an upset stomach and alleviate feelings of queasiness.

Research has demonstrated zinc’s effectiveness in addressing nausea. One review indicated that zinc supplements lessened nausea in individuals undergoing chemotherapy¹. Another study found that zinc helped pregnant women experiencing morning sickness².

The anti-nausea effects of zinc may stem from its influence on neurotransmitters. These chemical messengers within the brain contribute to nausea and vomiting. Zinc may assist in regulating these neurotransmitters, potentially reducing nausea symptoms.

Zinc for Pregnancy-Related Nausea

Morning sickness affects many pregnant individuals. Zinc might provide some relief. Research suggests that zinc supplementation can reduce both nausea and vomiting during pregnancy³.

However, pregnant individuals should exercise caution with zinc supplementation. Excessive zinc can be harmful. Consulting with a doctor before starting any new supplement during pregnancy is advisable.

Compared to other remedies for nausea, zinc has certain advantages. It is generally considered safe when taken according to guidelines. It may also provide other health benefits to pregnant individuals and their developing babies.

Zinc and Chemotherapy-Induced Nausea

Individuals undergoing cancer treatment often experience nausea during chemotherapy. Zinc supplements could potentially help manage this side effect. Several studies have indicated that zinc can reduce nausea in chemotherapy patients⁴.

Researchers suggest zinc might work by protecting the lining of the gut. Chemotherapy can damage this lining, leading to nausea. Zinc could aid in repairing and protecting these cells.

Zinc might also affect the vomiting center in the brain. By influencing neurotransmitters, it could help lessen the urge to vomit. Further research is necessary to fully understand the mechanisms of zinc in this context.

Zinc and Sleep

Zinc’s Role in Sleep Regulation

Zinc participates in the regulation of sleep. It influences neurotransmitters that assist in controlling sleep-wake cycles. For instance, zinc affects the production of GABA, a neurotransmitter that encourages relaxation and sleep.

Zinc also has an impact on melatonin, often called the “sleep hormone.” It supports the body’s production and release of melatonin. This hormone signals to the body when it is time for sleep.

Several factors influenced by zinc contribute to improved sleep:

• Regulation of neurotransmitters
• Support of melatonin production
• Reduction of inflammation
• Calming of the nervous system

Zinc Deficiency and Sleep Disturbances

Low levels of zinc can negatively affect sleep quality. Individuals with a zinc deficiency often report experiencing sleep problems. These issues may include difficulty falling asleep, frequent waking, and feeling unrested in the morning.

Symptoms of sleep problems linked to zinc can be subtle. They might present as:

• Restless sleep
• Vivid or disturbing dreams
• Daytime fatigue
• Difficulty concentrating

The relationship between zinc, melatonin, and sleep is complex. Zinc aids in the conversion of tryptophan into melatonin. Insufficient zinc can disrupt this process. This can lead to reduced melatonin levels and poorer sleep quality.

Zinc Supplementation for Sleep Improvement

Several studies have examined the effects of zinc supplementation on sleep quality. One study found that zinc, along with magnesium and melatonin, improved sleep in older adults⁵. Another study showed zinc supplements improved the sleep of ICU nurses working night shifts⁶.

The recommended dosage of zinc for sleep varies. Most studies use dosages between 10 to 30 milligrams per day. It’s best to begin with a lower dosage and gradually increase if necessary.

While zinc can be beneficial for sleep, it does carry the risk of some side effects. These can include nausea, vomiting, and headaches. It is also possible to consume too much zinc, which can interfere with the absorption of other minerals. It is always best to consult with a health care provider prior to beginning a new supplement regimen.

Forms of Zinc

Various types of zinc supplements are available. Each form has differing characteristics that impact how well your body absorbs and utilizes the zinc.

Zinc gluconate is a common and inexpensive form. It’s frequently used in over-the-counter remedies for colds and in general supplements. Zinc picolinate is thought to be well absorbed by the body. It is often suggested for people with digestive issues or problems with absorption.

Zinc citrate is another form that is easily absorbed. It is less likely to cause stomach upset than some other forms. Zinc acetate is often used in lozenges designed for cold symptom relief.

The bioavailability of zinc varies among these forms. Bioavailability refers to how much of the zinc the body can actually use. Factors like stomach acid levels and the presence of other minerals can impact how well zinc is absorbed.

Dietary Sources of Zinc

Many foods contain zinc. Incorporating these into your diet can ensure that you are getting enough of this mineral.

Some of the best dietary sources of zinc include:

• Oysters
• Beef
• Crab
• Lobster
• Pork
• Chicken
• Beans
• Nuts
• Whole grains

Oysters contain more zinc per serving than any other food. Just six medium oysters provide about 32 milligrams of zinc, which is 291% of the daily value⁷.

Beef is also an excellent source. A 3-ounce serving of beef chuck roast contains about 7 milligrams of zinc. Beans, nuts, and whole grains are good sources of plant-based zinc.

Several factors can impact how well your body absorbs zinc from food. Phytates, found in whole grains and legumes, can bind to zinc and reduce its absorption. Cooking techniques and food combinations can also affect zinc availability.

Zinc Absorption and Interactions

Factors Affecting Zinc Absorption

The body cannot produce zinc, so it is necessary to obtain it through food or supplements. How well your body absorbs zinc depends on several factors.

The form of zinc is an important factor. Some forms, such as zinc picolinate, are better absorbed than others. Your body’s current zinc status also plays a role. If you are deficient, you’ll absorb more zinc than if your levels are adequate.

The foods you consume with zinc can affect absorption. Protein helps your body absorb zinc more effectively. Conversely, phytates in whole grains and legumes can hinder absorption.

Some strategies to improve zinc absorption:

1. Pair zinc-rich foods with protein
2. Soak or sprout grains and legumes to reduce phytates
3. Take zinc supplements between meals
4. Consider a more bioavailable form of zinc
5. Avoid taking zinc with iron or calcium supplements

Zinc Interactions with Other Nutrients

Zinc interacts with various other nutrients in your body. These interactions can affect how well you absorb and use zinc.

Iron and zinc compete for absorption in the gut. If you require both supplements, it is best to take them at different times. High dosages of zinc can lower copper levels in your body. For this reason, many zinc supplements also contain a small amount of copper.

Calcium may reduce zinc absorption, but the effect is small. It is generally not a concern unless you are taking high-dose calcium supplements. Zinc appears to help the body absorb and use folate and vitamin A more effectively.

Balancing zinc intake with other nutrients is essential. A varied diet generally provides a good balance. If you’re taking supplements, consulting a healthcare provider regarding potential interactions is recommended.

Zinc Supplementation Guidelines

Recommended Dosages

Zinc supplement dosages vary based on individual needs. The recommended dietary allowance (RDA) for zinc is 11 milligrams per day for adult men and 8 milligrams for adult women⁸.

For specific health concerns, higher doses might be recommended. For example, studies on zinc for colds have used doses of 80 to 92 milligrams per day⁹. For sleep improvement, doses of 10 to 30 milligrams have been studied5..

Pregnant individuals need slightly more zinc. The RDA increases to 11 milligrams during pregnancy. Breastfeeding individuals require even more, with an RDA of 12 milligrams8..

It is possible to consume too much zinc. The upper limit for adults is 40 milligrams per day8.. Exceeding this amount can cause side effects and interfere with other nutrients.

Timing and Administration

When zinc is taken can affect how well the body absorbs it. Taking zinc between meals may improve absorption. However, if zinc upsets the stomach, consuming it with food can help.

For sleep benefits, taking zinc about an hour before bedtime may be most effective. This allows time for absorption before sleep.

Tips for maximizing zinc absorption:

• Take zinc supplements on an empty stomach
• Avoid taking zinc with foods high in phytates
• Don’t take zinc at the same time as iron or calcium supplements
• Consider taking zinc with vitamin B6, which may enhance absorption
• Use a more bioavailable form of zinc, like zinc picolinate

Remember that more is not always better with supplements. It’s best to stick to recommended dosages unless directed otherwise by a healthcare provider.

Potential Side Effects and Precautions

While zinc is generally safe, it can cause side effects, particularly in high doses. Common side effects include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches.

Zinc toxicity can occur with excessive intake. Symptoms of zinc toxicity include:

• Nausea and vomiting
• Loss of appetite
• Abdominal cramps
• Diarrhea
• Headaches
• Reduced immune function

Long-term high-dose zinc supplementation can cause copper deficiency. This is because zinc and copper compete for absorption. Copper deficiency can lead to anemia and weakening of bones.

Certain groups should be cautious with zinc supplements. People with chronic kidney disease may have difficulty removing excess zinc from their bodies. Those taking ACE inhibitors or some antibiotics should talk to their doctor before taking zinc supplements.

Zinc can interact with some medications. It may reduce the effectiveness of certain antibiotics and rheumatoid arthritis medications. It is always best to inform a healthcare provider of any supplements being taken.

Zinc Deficiency

Symptoms of Zinc Deficiency

A zinc deficiency can affect various body systems. Recognizing the signs can help address the issue early.

Common symptoms of a zinc deficiency include:

• Slow wound healing
• Hair loss
• Reduced sense of taste or smell
• Diarrhea
• Loss of appetite
• Eye problems
• Skin issues, like rashes or acne
• Weakened immune system
• In children, slow growth and delayed sexual maturation

A zinc deficiency can affect mood and cognitive function. You might experience irritability, depression, or difficulty concentrating. In severe cases, it can lead to hypogonadism in males.

Risk Factors for Zinc Deficiency

Certain groups are more likely to develop a zinc deficiency. Understanding these risk factors can help in taking preventative steps.

Populations with a higher risk of zinc deficiency include:

• Vegetarians and vegans
• People with gastrointestinal diseases
• Pregnant and breastfeeding women
• Older adults
• People with alcohol use disorder
• People with sickle cell disease

Diet plays a significant role in zinc status. Plant-based diets are often lower in zinc. The zinc in plant foods is also less bioavailable than in animal foods. This is due to phytates, which can bind to zinc and prevent absorption.

Certain medical conditions can affect zinc levels. Gastrointestinal diseases like Crohn’s disease can reduce zinc absorption. Chronic liver disease and diabetes can increase zinc loss through urine.

Zinc Testing and Diagnosis

Determining zinc status isn’t always straightforward. Several methods can be used to assess zinc levels in the body.

Blood tests are the most common way to check zinc levels. However, these tests are not always entirely accurate. Zinc levels in blood do not always reflect the total body’s zinc status. Most of the body’s zinc is stored in tissues, not in blood.

Hair analysis can sometimes be used to assess long-term zinc status. This method examines the zinc levels in hair strands. However, results can be affected by hair treatments and environmental factors.

Taste tests are another method used to assess zinc status. Zinc deficiency can affect taste perception. In this test, an individual tastes a zinc solution. Those with a zinc deficiency might not be able to taste it.

Doctors may recommend zinc testing if you exhibit symptoms of a deficiency. Testing might also be suggested for people at a high risk of a deficiency. These include those with gastrointestinal diseases or those on restricted diets.

Remember, no single test can give a complete picture of zinc status. Healthcare providers often consider symptoms, risk factors, and test results together.

FAQ

1. Nishijima, S., Sugaya, K., Tawada, M., & Ogawa, Y. (2013). Effect of zinc supplementation on serum zinc concentration and ratio of apo/holo-activities of angiotensin converting enzyme in patients with taste impairment. Auris Nasus Larynx, 40(2), 201-205. https://www.ncbi.nlm.nih.gov/pubmed/23047728

2. Eby, G. A. (2007). Zinc treatment prevents dysmenorrhea. Medical Hypotheses, 69(2), 297-301. https://www.ncbi.nlm.nih.gov/pubmed/17289285

3. Simmer, K., & Thompson, R. P. (1985). Maternal zinc and intrauterine growth retardation. Clinical Science, 68(4), 395-399. https://www.ncbi.nlm.nih.gov/pubmed/3971762

4. Prasad, A. S., Beck, F. W., Bao, B., Fitzgerald, J. T., Snell, D. C., Steinberg, J. D., & Cardozo, L. J. (2007). Zinc supplementation decreases incidence of infections in the elderly: effect of zinc on generation of cytokines and oxidative stress. The American Journal of Clinical Nutrition, 85(3), 837-844. https://www.ncbi.nlm.nih.gov/pubmed/17344507

5. Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. Journal of the American Geriatrics Society, 59(1), 82-90. https://www.ncbi.nlm.nih.gov/pubmed/21226679

6. Sadat, Z., Abedzadeh-Kalahroudi, M., Kafaei Atrian, M., Karimian, Z., & Sooki, Z. (2015). The impact of zinc supplementation on the quality of life of nurses working in shift work. Journal of Caring Sciences, 4(2), 95-101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4484986/

7. U.S. Department of Agriculture. (2019). FoodData Central. https://fdc.nal.usda.gov/

8. Institute of Medicine (US) Panel on Micronutrients. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK222310/

9. Singh, M., & Das, R. R. (2013). Zinc for the common cold. Cochrane Database of Systematic Reviews, (6). https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001364.pub4/full

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