Zinc before bed
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The Impact of Zinc Supplementation Before Bed on Sleep Quality
Zinc and Sleep Efficiency
Zinc is an essential mineral that plays a crucial role in various biological processes, including sleep regulation. Recent studies have shown that zinc supplementation can significantly improve sleep quality. A randomized controlled trial involving 120 healthy individuals demonstrated that consuming zinc-rich foods before bed decreased the time required to fall asleep and improved overall sleep efficiency2. This suggests that zinc can be a beneficial supplement for those struggling with sleep onset and quality.
Mechanisms of Zinc in Sleep Modulation
The exact mechanisms by which zinc influences sleep are still being studied, but current research indicates that zinc serum concentration is closely linked to sleep duration and quality. Orally administered zinc has been found to increase both the amount and quality of sleep in both mice and humans3. This points to zinc's potential role as a sleep modulator, possibly through its interaction with neurotransmitters and other molecular pathways involved in sleep regulation.
Zinc and Bed Rest: Implications for Sleep
Studies on zinc balance during bed rest provide additional insights into its role in sleep and overall health. Research involving healthy males on extended bed rest showed that zinc balance decreased due to increased urinary and fecal excretion1. However, when fluoride supplementation was introduced, zinc balance improved, suggesting that maintaining adequate zinc levels is crucial during periods of inactivity, which can also affect sleep patterns.
Conclusion
In summary, zinc supplementation before bed can improve sleep onset and efficiency, making it a valuable addition to the diet for those experiencing sleep difficulties. The mineral's role in sleep modulation is supported by its impact on serum concentration and its interaction with other biological processes. Ensuring adequate zinc intake, especially during periods of inactivity, can help maintain better sleep quality and overall health.
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Most relevant research papers on this topic
Zinc, copper, and nitrogen balances during bed rest and fluoride supplementation in healthy adult males.
Bed rest decreases zinc balance, but fluoride supplementation increases it, potentially promoting bone formation during bed rest.
Non-RCTZinc‐rich oysters as well as zinc‐yeast‐ and astaxanthin‐enriched food improved sleep efficiency and sleep onset in a randomized controlled trial of healthy individuals
Zinc-rich food and astaxanthin-enriched foods can improve sleep onset latency and efficiency in healthy individuals.
RCT
Very Rigorous JournalDietary Zinc Acts as a Sleep Modulator
Orally administered zinc increases the amount and quality of sleep in mice and humans, potentially through a molecular mechanism related to sleep regulation.
Literature Review
Highly CitedExcretion of Zinc and Copper Increases in Men during 3 Weeks of Bed Rest, with or without Artificial Gravity.
Short-term bed rest increases fecal excretion of copper and zinc in men, suggesting reduced absorption due to mineral release from bone and muscle.
Non-RCTVery Rigorous JournalZinc and copper balances in healthy adult males during and after 17 wk of bed rest.
Long-term bed rest leads to a decrease in zinc balance, but reambulation increases both zinc and copper balances.
Non-RCTEffect of zinc supplement on sleep quality in older adults: A randomized clinical trial study
Zinc supplementation significantly improves sleep quality and increases serum zinc levels in older adults compared to a control group.
RCTEffect of zinc supplementation on quality of life and sleep quality in young women with premenstrual syndrome: a randomized, double-blind, placebo-controlled trial
Zinc supplementation for 12 weeks improved physical aspects of quality of life and marginally improved sleep quality in young women with premenstrual syndrome.
RCT
Rigorous JournalZinc-containing yeast extract promotes nonrapid eye movement sleep in mice.
Zinc-containing yeast extract promotes nonrapid eye movement sleep in mice, offering potential for new sleep-enhancing food supplements.
Non-RCT
Animal StudyZinc supplementation might potentiate the effect of vitamin A in restoring night vision in pregnant Nepalese women.
Zinc supplementation can enhance the effect of vitamin A in restoring night vision in pregnant women with low initial serum zinc concentrations.
RCTZinc Intakes and Health Outcomes: An Umbrella Review
Zinc intake in the highest dose can decrease the risk of digestive tract cancers, depression, and type 2 diabetes in adults, while boosting growth in children.
Systematic Review