Zinc Improves Sleep Quality

Zinc Improves Sleep Quality

Posted 7 Dec '18

Having trouble catching those z’s at night? Is your insomnia impacting your work and day-to-day activities?

Sleep loss, insomnia, and other sleep disorders are linked to poorer performance, reduced alertness and ability to process information, and poorer decision-making capabilities during the day. When your circadian rhythm is disrupted, your sleep is impaired.

How Would a Nutritionist Help?

A nutritionist would speed up a recovery with some nutritional supplement support. With regards to insomnia, things can be based on research. Population-based studies have shown the link between serum zinc levels and sleep–on both duration and quality. More than half of the population is reported to have zinc deficiency, resulting from malabsorption or inadequate intake of the said mineral. Zinc affects sleep because of its antioxidant and anti-inflammatory properties that are crucial for a lot of biological processes. Low zinc levels contribute to quite a range of health disorders, such as neurological, metabolic, gastrointestinal, psychological, immune, and sleep disorders.

Zinc plays a huge role in the glutamatergic, and glycinergic pathways, and also in the modulation of the receptors for GABA, serotonin, dopamine, adenosine, and other neurotransmitters. And these neurotransmitters in turn, are factors for good sleep length and quality.

Another big benefit from zinc and a reason to be sure your levels are adequate.

What Foods are High in Zinc?

Foods that are high in zinc include-

  • oysters
  • pumpkin seeds and sunflower seeds
  • Tahini / Sesame seeds
  • Sardines
  • Beef and Lamb
  • Pine nuts
  • Wheat germ

How about Zinc Supplements?

As mentioned, zinc is commonly deficient. It can be taken in excess though and it could be better to test it first before supplementing. There are also many forms of zinc in supplements and some are not the best, potentially causing nausea or not being absorbed the best. My favourites are zinc citrate, Zinc l-carnosine or Zinc bisglycinate.

Need help with your sleep quality or specifics about zinc? Get in touch now


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