Does zinc make you sleepy plays many essential roles in our body, ranging from immune function to DNA synthesis. It also aids in the regulation of sleep-wake cycles. It has been shown to interact with several neurotransmitters and the sleep-regulating hormone melatonin, and it can help to boost natural adenosine production. Insufficient dietary intake and zinc deficiency are both associated with poor sleep, and supplements of this mineral can be effective in improving sleep quality.

In a few small studies, supplementation with zinc improved the duration and quality of sleep in humans. In fact, researchers found that people who consumed more zinc had longer sleep durations than those with lower intakes. Zinc acts as a sleep superhero by producing neurotransmitters that promote restful slumber and regulating adenosine accumulation. Zinc also seems to have a direct effect on circadian regulators, stimulating the release of melatonin and influencing other key factors in the sleep-wake cycle.

The Sleepy Side of Zinc: Debunking Myths on its Sedative Effects

This mineral is naturally found in a wide range of plant and animal foods, including oysters, meats, dairy products, whole grains, beans and nuts. Many breakfast cereals, snack bars, and other processed foods are fortified with zinc, and it is available in multiple dietary supplements. In addition, it is added to some common cold lozenges and other natural treatments.

While the evidence is promising, it is important to note that supplementation with high doses of zinc has been linked to several side effects. Therefore, it is advisable to seek medical supervision before beginning a regimen of this supplement.