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.[1] 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.[2] 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.[3] 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.[4] 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 chemotherapy.[5] Another study found that zinc helped pregnant women experiencing morning sickness.[6]
The anti-nausea effects of zinc may stem from its influence on neurotransmitters. These chemical messengers within the brain contribute to nausea and vomiting.[7] 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 pregnancy.
However, pregnant individuals should exercise caution with zinc supplementation. Excessive zinc can be harmful.[8] 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.[9] Several studies have indicated that zinc can reduce nausea in chemotherapy patients.
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.[10] 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.[11] 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.[12] 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.[13] 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 adults.[14] Another study showed zinc supplements improved the sleep of ICU nurses working night shifts.[15]
The recommended dosage of zinc for sleep varies. Most studies use dosages between 10 to 30 milligrams per day.[16] 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.[17] 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.[18]
Form | Absorption | Best Use |
---|---|---|
Zinc gluconate | Good | General supplementation |
Zinc picolinate | Excellent | Higher absorption needs |
Zinc citrate | Good | Affordable option |
Zinc acetate | Good | Cold remedies |
Zinc gluconate is a common and inexpensive form. It’s frequently used in over-the-counter remedies for colds and in general supplements.[19] Zinc picolinate is thought to be well absorbed by the body. It is often suggested for people with digestive issues or problems with absorption.[20]
Zinc citrate is another form that is easily absorbed. It is less likely to cause stomach upset than some other forms.[21] 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 value.[22]
Beef is also an excellent source. A 3-ounce serving of beef chuck roast contains about 7 milligrams of zinc.[23] Beans, nuts, and whole grains are good sources of plant-based zinc.[24]
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.[25] 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.[26] 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.[27] 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.[28] Conversely, phytates in whole grains and legumes can hinder absorption.
Some strategies to improve zinc absorption:
- Pair zinc-rich foods with protein
- Soak or sprout grains and legumes to reduce phytates
- Take zinc supplements between meals
- Consider a more bioavailable form of zinc
- 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.
Nutrient | Interaction with Zinc |
---|---|
Iron | Competes for absorption |
Copper | High zinc intake can lower copper levels |
Calcium | May reduce zinc absorption |
Folate | Zinc may enhance folate absorption |
Vitamin A | Zinc helps transport and use vitamin A |
Iron and zinc compete for absorption in the gut. If you require both supplements, it is best to take them at different times.[29] High dosages of zinc can lower copper levels in your body. For this reason, many zinc supplements also contain a small amount of copper.[30]
Calcium may reduce zinc absorption, but the effect is small. It is generally not a concern unless you are taking high-dose calcium supplements.[31] 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 women.[32]
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 day.[33] For sleep improvement, doses of 10 to 30 milligrams have been studied.
Pregnant individuals need slightly more zinc. The RDA increases to 11 milligrams during pregnancy.[34] Breastfeeding individuals require even more, with an RDA of 12 milligrams.
It is possible to consume too much zinc. The upper limit for adults is 40 milligrams per day. Exceeding this amount can cause side effects and interfere with other nutrients.[35]
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.[36]
For sleep benefits, taking zinc about an hour before bedtime may be most effective. This allows time for absorption before sleep.[37]
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.[38]
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.[39] 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.[40] 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.[41] 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.[42] 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.[43]
Certain medical conditions can affect zinc levels. Gastrointestinal diseases like Crohn’s disease can reduce zinc absorption.[44] 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.[45] 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.[46] 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
Can zinc help with motion sickness?
How long does it take for zinc to work for nausea?
Is it safe to take zinc every night for sleep?
Can too much zinc cause nausea?
What’s the best form of zinc for sleep?
How does zinc compare to other sleep aids?
Can zinc deficiency cause insomnia?
Are there any foods that combine zinc and melatonin for better sleep?
Does zinc interact with medications for nausea or sleep?
How does zinc compare to ginger for nausea relief?
Zinc is a cofactor for hundreds of enzymes, and is critical for cell growth, DNA synthesis, and immune function. It also plays a crucial role in tissue repair and wound healing.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
The Recommended Dietary Allowance (RDA) for zinc is 11 mg for adult men and 8 mg for adult women. Needs can vary based on individual factors such as age, pregnancy, and lactation.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Vegetarians may have lower zinc intake due to lower bioavailability from plant sources. Digestive disorders like Crohn’s disease can impair absorption. Alcohol dependence may lead to poor dietary intake and increased excretion.
Source: “Zinc as a Gatekeeper of Immune Function” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
Zinc plays a role in gut health and reducing inflammation. While there are indications that it may help with nausea, more studies are needed to fully understand the link and establish efficacy.
Some reviews of the literature indicate that zinc supplements can reduce nausea and vomiting in patients undergoing chemotherapy. However, these reviews often note the need for more research and also note that not all trials showed significant benefits.
Source: “Complementary and alternative medicine modalities used to treat adverse effects of anti-cancer treatment among children and young adults: a systematic review and meta-analysis of randomized controlled trials” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8976304/
There is some evidence to suggest that zinc supplementation can help to reduce nausea and vomiting in pregnant women experiencing morning sickness. However, more research is needed to validate these findings and define the optimal dose and duration.
Zinc is known to influence neurotransmitter systems, and these systems do play a role in nausea and vomiting. More research is needed to confirm the exact mechanisms by which zinc may help alleviate these symptoms.
High doses of zinc during pregnancy can have detrimental effects on both the mother and the developing fetus. It’s important to adhere to recommended dosage limits and to consult with a healthcare provider before initiating supplementation.
Source: “Effects of vitamin and mineral supplementation during pregnancy on maternal, birth, child health and development outcomes in low‐ and middle‐income countries: A systematic review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8356361/
Chemotherapy often results in nausea and vomiting, and zinc has been researched as a potential supplement to lessen these side effects. The exact mechanisms are still under investigation but the research looks promising.
Source: “Complementary and alternative medicine modalities used to treat adverse effects of anti-cancer treatment among children and young adults: a systematic review and meta-analysis of randomized controlled trials” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8976304/
Zinc is involved in the regulation of various neurotransmitters, including GABA, which promote relaxation and sleep. It also plays a role in the synthesis of melatonin, a key sleep hormone.
Source: “Dietary Zinc Acts as a Sleep Modulator” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/
Zinc is involved in the metabolic pathway that converts tryptophan to melatonin. Adequate zinc levels are necessary for optimal melatonin production and release, which is important for regulating the sleep-wake cycle.
Source: “Dietary Zinc Acts as a Sleep Modulator” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/
Zinc deficiency can impair melatonin synthesis, which is critical for maintaining sleep quality. Insufficient zinc has been linked to problems such as difficulty falling asleep, frequent nighttime awakenings, and feeling unrested.
Source: “Dietary Zinc Acts as a Sleep Modulator” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/
The conversion of tryptophan to melatonin requires zinc as a cofactor. Zinc’s role in this process highlights its importance for maintaining proper sleep-wake cycles.
Source: “Dietary Zinc Acts as a Sleep Modulator” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/
There are studies that show zinc, in combination with magnesium and melatonin, can improve sleep outcomes in older adults. The combination is thought to improve the synergistic effects.
Source: “Exploring the Role of Dairy Products In Sleep Quality: From Population Studies to Mechanistic Evaluations” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10229376/
Some research has found that zinc supplementation may help improve sleep quality and reduce fatigue in night shift workers, a group at risk of sleep disturbances. However, further studies are needed to determine long term effectiveness.
Source: “Effects of zinc supplementation on sleep quality in humans: A systematic review of randomized controlled trials” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11456512/
The exact dosage of zinc for sleep optimization is not yet established. Most of the studies investigating zinc’s role in sleep have used a range of 10-30 mg per day, but individual needs may vary.
Common side effects associated with zinc supplements include gastrointestinal distress, such as nausea and vomiting, and headaches. These side effects are more likely to occur at higher doses.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Zinc supplements are available in various forms, including gluconate, picolinate, and citrate. These forms differ in their bioavailability, which is how efficiently the body can absorb and use the zinc.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Zinc gluconate is a widely used and inexpensive form of zinc that is often found in over-the-counter supplements and cold remedies. While well-absorbed, it is often considered to have a lower bioavailability compared to other forms such as picolinate.
Zinc picolinate is often preferred for its enhanced bioavailability. It is believed that picolinic acid helps to improve zinc absorption in the gut, and this may be beneficial for people with digestive problems.
Source: “Relative Bioavailability of Trace Minerals in Production Animal Nutrition: A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9367456/
Zinc citrate is considered to be well absorbed by the body and has a lower incidence of causing gastrointestinal discomfort compared to some other zinc forms. This makes it a good option for people who are sensitive to other forms of zinc.
Source: “Relative Bioavailability of Trace Minerals in Production Animal Nutrition: A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9367456/
Oysters are the richest dietary source of zinc, with a six-oyster serving providing a high amount of this essential mineral, often far exceeding the daily value. This makes them an excellent option for boosting dietary zinc intake.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Beef, especially cuts like chuck roast, provides a substantial amount of zinc per serving. It is one of the most common animal-based sources of zinc in many diets.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
While the zinc in plant foods has lower bioavailability, beans, nuts, and whole grains are indeed good sources of zinc. Incorporating them in a balanced diet is a good way to increase your dietary zinc intake.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Phytates, found in plant-based foods, can bind to minerals including zinc, and reduce its absorption in the digestive system. This makes the zinc in plant sources less bioavailable compared to that from animal sources.
Source: “The Molecular Basis for Zinc Bioavailability” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10095312/
The human body is not capable of producing zinc, therefore a consistent supply of zinc needs to be consumed through diet or supplementation in order to maintain optimal zinc status.
Different forms of zinc supplements have varying bioavailability, which means that some forms are absorbed and used more efficiently than others. Zinc picolinate is generally considered to be one of the more absorbable forms.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
The presence of protein in a meal can improve zinc absorption. This is because amino acids in protein can act as chelating agents to facilitate zinc uptake. So eating meals with protein and zinc can improve zinc status.
Source: “The Molecular Basis for Zinc Bioavailability” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10095312/
Iron and zinc utilize similar pathways for absorption, resulting in competition. If supplemental iron and zinc are both needed, it is advisable to take them at different times of the day to maximize absorption of each.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Excessive intake of zinc can interfere with copper absorption. This is why zinc supplements sometimes include a small amount of copper. This helps to maintain a balance of these two important minerals.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
High doses of calcium can reduce zinc absorption in the gut, however, this interaction is generally small and not a concern for individuals eating a balanced diet. It may be a consideration if someone is taking high-dose calcium supplements.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
The Recommended Dietary Allowance (RDA) for zinc is 11 mg per day for adult men, and 8 mg per day for adult women. These values are set to ensure adequate nutrient intake for most healthy individuals.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Some studies investigating zinc for common colds have used high doses of zinc, often ranging between 80 and 92 milligrams per day. This is significantly higher than the recommended daily intake, and such doses are best done under medical supervision.
The recommended daily intake for zinc increases to 11 milligrams during pregnancy. This is to support the growing needs of both the mother and developing fetus.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
The tolerable upper intake level for adults is 40 mg per day. Exceeding this limit can cause adverse effects and interfere with the absorption and metabolism of other nutrients, particularly copper.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Taking zinc supplements on an empty stomach can maximize absorption, as fewer other substances will compete for uptake. However, if the zinc supplement causes stomach upset, taking it with a small meal can help alleviate this discomfort.
For sleep benefits, taking zinc about one hour before bedtime allows the body time to absorb and process the supplement. This timing can help in the production of melatonin and promotion of relaxation before sleep.
Common side effects associated with high doses of zinc supplementation include gastrointestinal issues such as nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Long-term intake of excessive zinc can lead to copper deficiency due to competition for absorption in the gut. Copper deficiency can lead to anemia and bone weakening. This is why balance and responsible dosing is vital.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
People with chronic kidney disease often have impaired kidney function, which can affect the removal of excess zinc from the body. This can lead to a build-up of zinc, which can cause adverse effects.
Zinc may interact with some medications such as quinolone and tetracycline antibiotics, by reducing their absorption. It may also interact with some rheumatoid arthritis medications, which is why medical oversight is important for supplementation.
Source: “Reconsidering the Tolerable Upper Levels of Zinc Intake among Infants and Young Children: A Systematic Review of the Available Evidence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102402/
Zinc is needed for optimal neurotransmitter function, so low levels of zinc can negatively affect mood, and cognitive function and lead to symptoms like irritability, depression, and difficulty concentrating.
Source: “The Important Role of Zinc in Neurological Diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9855948/
Plant-based diets may contain lower levels of zinc compared to diets that include animal products. Additionally, phytates found in plant foods can bind to zinc and reduce its absorption in the digestive system. This means that the bioavailability of zinc is lower in plant sources than in animal sources.
Source: “The Molecular Basis for Zinc Bioavailability” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10095312/
Gastrointestinal diseases, such as Crohn’s disease, can reduce the absorption of zinc in the gut, which can increase the risk of zinc deficiency. This is due to inflammation and damage to the intestinal lining.
Blood tests are commonly used to assess zinc status. However, zinc levels in the blood do not always accurately reflect the total body’s zinc status as much of it is stored in tissues, not in blood. So blood testing can have limited accuracy.
Taste tests can be used to assess zinc status. Zinc is important for taste bud function, and deficiency can reduce the ability to taste certain flavors. An individual tastes a zinc solution, and reduced taste ability may indicate a zinc deficiency.
Zinc is not a recognized treatment for motion sickness. Evidence is limited, and it is more effective in treating other forms of nausea, such as those induced by chemotherapy or pregnancy. Traditional motion sickness remedies may be more effective.
The amount of time that zinc will take to produce an effect varies widely. In some research relief has been reported within hours, while others it took more consistent daily usage. More research is needed.
If adhering to appropriate dosage guidelines, the daily or nightly consumption of zinc for sleep purposes is generally considered safe. However, it is best to seek medical advice from a healthcare professional to ensure suitability for an individual situation and health status.
Taking high doses of zinc can have paradoxical effects, including nausea and vomiting. This is one reason why sticking to recommended dosages is important.
While there is no definitive form of zinc that is considered to be the best for sleep, most studies researching sleep and zinc have employed zinc gluconate or zinc citrate, often due to their ease of absorption and tolerance.
Zinc is not a strong sedative like some pharmaceuticals; instead, it influences the body’s natural sleep regulatory systems. So it is not as likely to cause side effects like dependence or next day grogginess.
Zinc plays a critical role in the synthesis of melatonin, and a deficiency may interrupt this process, thus contributing to sleep problems such as insomnia.
Source: “Dietary Zinc Acts as a Sleep Modulator” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/
Pumpkin seeds are a good source of zinc and also contain some melatonin. They are a good dietary option for those looking for both of these nutrients to improve sleep.
Zinc supplements can interact with medications such as certain antibiotics (quinolones and tetracyclines) if taken concurrently. Zinc can reduce the absorption of these antibiotics, which may decrease their effectiveness. It is important to discuss supplements with a medical provider.
Zinc may work by influencing neurotransmitters involved in the nausea process, while ginger may help with stomach emptying. Both can be helpful, depending on the specific cause and the individual response.