Better sleep: Zinc is involved in the production of melatonin, a hormone that regulates sleep. Taking zinc at night may promote better sleep quality. Reduced stomach upset: Some individuals experience stomach discomfort when taking zinc on an empty stomach. Taking it with food at night can help alleviate this issue.
Zinc supplements are most effective if they are taken at least 1 hour before or 2 hours after meals. However, if zinc supplements cause stomach upset, they may be taken with a meal. You should tell your health care professional if you are taking your zinc supplement with meals.
A chelated zinc is more gentle, but regardless, it's an important individual consideration, as with most nutrition queries." Also, there is some data to suggest that taking zinc at night "may help with quality of sleep,"* says Vijaya Surampudi, M.D., a professor of internal medicine at UCLA Health.
However, some vitamins and minerals can provide some additional advantages based on timing strategies. In this case, zinc may be more beneficial to take in the evening times before bed due to the benefits it has on sleep quality.
Don't take zinc at the same time as iron or calcium supplements. A strong relationship exists between zinc and copper. Too much of one can cause a deficiency in the other. If you take zinc, including zinc in a multivitamin, you should also take copper.
Vitamin D could also induce zinc transporters to regulate zinc homeostasis. Together, zinc and vitamin D in adequate concentrations help maintain a healthy musculoskeletal system and beyond; however, deficiency in either of these nutrients can result in various disorders affecting almost all body systems.
Adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Intakes of 150–450 mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function and reduced immune function.
The impact of zinc on sleep
As the brain regenerates during sleep, a zinc deficiency can lead to a decrease in sleep quality. Like magnesium, zinc contributes to the transformation of tryptophan into serotonin and then into melatonin, the sleep hormone.
Zinc doesn't seem to trigger sleep, but adequate levels of zinc in the blood shorten the time it takes to fall asleep (sleep latency), increase the overall amount of sleep, and assure sleep quality and efficiency (time spent asleep when in bed).
Zinc. Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night.
Including zinc in your diet every day is okay, provided it is within the recommended daily allowance, which is 8 mg for women and 11 mg for adult men. Since zinc is a trace mineral, consumption of an excess amount can cause health problems.
Furthermore, taking Zinc and Magnesium together may offer additional benefits. You can choose to take Zinc and Magnesium separately or a Calcium, Magnesium, and Zinc combination that helps support strong bones with Calcium, helps support a healthy heart with Magnesium, and supports a healthy immune system with Zinc.
It often takes 12 weeks before any improvement is seen. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.
Ongoing fatigue may also leave someone susceptible to catching a common cold or flu. The good news is that zinc can help with fatigue issues and give someone more energy throughout the day.
Weight Loss: The Bottom Line
Getting enough zinc in your diet may have a beneficial effect on weight loss if you're overweight or obese. Having said that, zinc does not work that simply. The majority of your weight loss results would stem from making changes to your diet and lifestyle.
Some studies have shown that our hair follicles are closely intertwined with parts of the immune system that support healthy hair growth. As a result, a zinc deficiency is thought to be associated with hair loss. For this reason, zinc supplements have historically been recommended as a hair loss treatment.
Zinc is released from cells called platelets that control blood clotting, and scientists have found unwanted blood clots can form when zinc levels in the blood are faulty.
Naturally-occurring food supplements, such as acetyl L-carnitine, hydroxytyrosol and vitamins B, C and D hold significant promise in the management of post-COVID syndrome.
What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a glazed appearance on the skin, often found around the mouth, nappy area and hands. The rash doesn't get better with moisturisers or steroid creams or lotions.
Anecdotal evidence suggests that magnesium is best to take in the evening as it may help to improve sleep. Zinc can be taken at any time of day, although it may cause stomach upset in some people when taken on an empty stomach. If this is the case, avoid taking it late at night or before eating.