Key Takeaways
- There’s not enough evidence to routinely recommend zinc supplements to improve sleep or energy.
- Zinc supplements can improve the health of people with low levels of zinc, because a zinc deficiency may cause you to have low energy and trouble sleeping.
- Adults need 8 to 11 milligrams (mg) of zinc daily, but more than 40 mg per day can cause significant side effects, including gastrointestinal problems, a weakened immune response, and anemia.
Limited research shows that people with low levels of zinc who take zinc supplements may experience improved quality of sleep and energy levels.
Sleep Quality: Mixed Reviews
- Evidence concerning zinc’s effects on sleep is inconclusive.
- Taking 30 milligrams (mg) of zinc daily for 10 to 12 weeks has been shown to improve sleep quality in older adults and people on hemodialysis.
- A small study also showed that nurses who took 220 mg of zinc sulfate every three days experienced better sleep quality.
- On the other hand, taking zinc for three to four months does not improve the sleep quality of adults with chronic fatigue syndrome, depression, or premenstrual syndrome, according to clinical trials.
Energy Levels: Possible Boost
- Limited research suggests that zinc supplements may increase energy levels in specific populations.
- For instance, a clinical trial showed that taking 30 mg of zinc for 10 weeks decreased fatigue in adults aged 60 or older with low baseline zinc levels.
- Another study concluded that taking 70 mg of zinc daily for four months prevented fatigue in people with colorectal cancer who were receiving chemotherapy.
- Overall, though, there’s not enough evidence to recommend zinc supplements to increase energy.
How Zinc Helps Sleep and Energy
- Zinc is a mineral your body needs to make glutamate and gamma‐aminobutyric acid (GABA), chemical messengers that regulate your sleep-wake cycle.
- Zinc is also required for your body to produce melatonin, a hormone that helps you sleep.
- In addition, getting enough zinc boosts your immune system, helping your body fight infections and promoting both energy and quality sleep.
How Much Zinc Should I Take?
- Adult men need to consume at least 11 mg of zinc daily.
- Adult women should consume 8 mg of zinc daily.
- Pregnancy and breastfeeding require more zinc (11-12 mg daily).
- Foods high in zinc include meat, fish, dairy products, and eggs.
- There is no specific recommended dose of zinc for sleep—it has been studied for this use at dosages ranging from 10 to 73 mg daily, for up to 48 weeks.
Are Zinc Supplements Safe for Me?
- The maximum safe dose of zinc for adults (the Tolerable Upper Limit) is 40 mg per day.
- Taking high amounts of zinc can cause fatigue, nausea, vomiting, stomach pain, and headaches.
- Excessive zinc, particularly over time, can also lower your immune system and decrease levels of good cholesterol, which protects your heart.
- Zinc can keep your body from taking in (absorbing) iron and copper, which may result in a low blood cell count (anemia).
- Zinc supplements can prevent the body from absorbing some antibiotics, including tetracyclines such as Vibramycin (doxycycline) and quinolones such as Cipro (ciprofloxacin).
- Zinc also decreases the effectiveness of penicillamine, a medicine used to treat rheumatoid arthritis.
- Discuss using zinc or any other dietary supplement with your healthcare provider before adding it to your medicine cabinet for optimal safety.
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