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Does Zinc Help You Sleep Better

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Why Is Zinc So Important

Zinc Has an Unexpected Sleep Benefits

Of all the nutritional minerals that your body needs, zinc is possibly one that has the most wide-ranging impact on different functions.

Everything from immune function to wound healing, as well as hormone production and protein synthesis are highly dependent on healthy zinc levels.

And one of the problems with zinc is that the human body cannot store it like fat or protein. You need a steady supply every single day, ideally in the foods that you eat. As a guide, you should aim for 8 mg daily for women, and 11 mg for men.

Vegetarians and omnivores generally find it easy to get the right amounts of zinc from dairy and meat products, but on a vegan diet, it can be a little bit more tricky. The reason is that zinc is not as abundant in most non-animal products.

When I was a newcomer to veganism, I focused a lot on vitamins and iron, but unless my dietitian had pointed it out, I could have started showing signs of deficiencies.

First, though, lets take a look at why vegan dieters can become zinc deficient.

Not Having Enough Of It Interferes With Sleep

Not having enough magnesium in your system can cause troubled sleep and even insomnia .

Studies in mice have shown that optimal levels of this mineral are needed for normal sleep and that both high and low levels can cause sleep problems (

2 ):

  • People with digestive diseases: Issues with your digestive tract can cause your body to not absorb vitamins and minerals properly, resulting in deficiencies.
  • People with diabetes:Insulin resistance and diabetes are linked with excess magnesium loss.
  • People with alcohol dependence: Deficiency in this mineral is common among those who drink heavily.
  • Older adults: Many older adults have less magnesium in their diets than younger adults and may also be less efficient at absorbing it.

If youre not getting enough magnesium, then you may experience sleep problems.

Summary:

Insufficient magnesium intake is linked to sleep problems. Some populations are particularly at risk of deficiency.

How To Take It

You should take zinc with water or juice. If zinc causes stomach upset, it can be taken with meals. 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.

Do not give zinc supplements to a child without talking to your doctor.

Daily intake of dietary zinc are listed below:

Pediatric

  • Infants birth – 6 months: 2 mg
  • Infants 7 – 12 months: 3 mg
  • Children 1 – 3 years: 3 mg
  • Children 4 – 8 years: 5 mg
  • Children 9 – 13 years: 8 mg
  • Boys 14 – 18 years: 11 mg
  • Girls 14 – 18 years: 9 mg

Adult

  • Men 19 years and older: 11 mg
  • Women 19 years and older: 8 mg
  • Pregnant women 14 – 18 years: 12 mg
  • Pregnant women 19 years and older: 11 mg
  • Breastfeeding women 14 – 18 years: 13 mg
  • Breastfeeding women 19 years and older: 12 mg

You should not take high doses of zinc for more than a few days unless your doctor tells you to. Talk to your doctor before taking more than 40 mg of zinc per day and take breaks from zinc supplementation. During those breaks, get zinc from a well-balanced diet.

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Concluding Thoughts Benefits Of Taking Zinc Before Bed

Whether your goal is to get an aesthetic body, improve your physical performance for sports or another competition, or simply try to become healthier and sleep better each night, zinc supplements can help you with your goals.

For such an inexpensive supplement, taking zinc before bed can have a direct impact on your ability to get a restful sleep every night, while also promoting overall health.

If you struggle with consuming enough zinc-rich foods each day, taking zinc for sleep, in my opinion, is an excellent way to improve your sleep quality and help become healthier.

If youd like a more completesupplement, RSP Nutrition Z-Elite is a great supplement for sleep that also contains melatonin, magnesium, and zinc!

What Should You Not Take With Zinc

Zinc For Sleep

Taking zinc with other medications can make them less effective.

  • Thiazide diuretics. Chlorthalidone and hydrochlorothiazide can make you lose zinc through urine. …
  • Antibiotics. Taking quinolone or tetracycline with zinc can make the medication less effective and prevent your body from absorbing the zinc. …
  • Penicillamine.

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Are Natural Sleep Aids Safer Than Prescription Sleep Aids

Natural sleep aids like the nine discussed in this article are generally considered safer than prescription sleep aids because they have fewer side effects. Still, its important to choose a quality product from a reputable brand. Keep in mind that the Food and Drug Administration does not regulate herbal supplements in the same way as they do drugs.

Additionally, note that even natural sleep aids are intended to be a short-term solution. If youre regularly experiencing trouble sleeping, its best to talk with your doctor to rule out any underlying conditions.

It Can Help Your Body And Brain Relax

In order to fall asleep and stay asleep, your body and brain need to relax.

On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed (

First, magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain.

It also regulates the hormone melatonin, which guides sleep-wake cycles in your body .

Second, this mineral binds to gamma-aminobutyric acid receptors. GABA is the neurotransmitter responsible for quieting down nerve activity. It is the same neurotransmitter used by sleep drugs like Ambien .

Summary:

Magnesium helps activate neurotransmitters that are responsible for calming the body and the mind.

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Is Magnesium Better For Sleep Than Melatonin

Magnesium and melatonin have different functions in your body. Magnesium is a nutrient that regulates different body processes, while melatonin is a hormone that regulates sleep patterns.

The supplement you should take ultimately depends on your goals for sleep. Magnesium helps the body relax. This nutrient reduces stress and helps you sleep longer. In contrast, melatonin helps you get to sleep faster. Both magnesium and melatonin can be used to treat insomnia, sometimes even in combination.

Always consult with your healthcare provider to determine which supplement is right for you.

How Magnesium Can Help You Sleep

The Benefits of Zinc for a Deeper Sleep

Many people have trouble sleeping, and breaking the cycle of insomnia can be hard.

You can try changing your sleep routine and curbing your caffeine intake, but sometimes these lifestyle interventions fall short.

Supplements are another popular option. One supplement thats gained some attention as a potential sleep aid is magnesium.

This mineral has wide-ranging effects in the body and may influence some of the processes that promote sleep.

Read on to learn the connection between magnesium and a good nights sleep.

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Malted Milk And Nighttime Milk

Malted milk is made by combining milk and a specially formulated powder that contains primarily wheat flour, malted wheat, and malted barley along with sugar and an assortment of vitamins. It is popularly known as Horlicks, the name of a popular brand of malted milk powder.

In the past, small studies found that malted milk before bed reduced sleep interruptions. The explanation for these benefits is uncertain but may have to do with the B and D vitamins in malted milk.

Milk itself contains melatonin, and some milk products are melatonin-enriched. When cows are milked at night, their milk has more melatonin, and this milk may be useful in providing a natural source of the sleep-producing hormone.

Cognitive Function And Hedonic Tone

Cognitive functions, such as learning and hedonic tone, are impaired with zinc deficiency. Moderate and more severe zinc deficiencies are associated with behavioral abnormalities, such as irritability, lethargy, and depression . Zinc supplementation produces a rapid and dramatic improvement in hedonic tone under these circumstances. Zinc supplementation has been reported to improve symptoms of ADHD and depression.

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Solving The Mystery Of Zinc

The idea that ions can regulate wake and sleep is actually not new. In 1927, Demole discovered that the injection of CaCl2 into the pituitary of cats increased sleep for several hours. More recently, Nedergaards lab thoroughly studied the interaction between sleep/wake status and the CSF concentration of three ions: K+, Ca2+ and Mg2+ . They reported that the concentration of extracellular K+ increases in the CSF of mice during wakefulness, while those of Ca2+ as well as Mg2+ decreases. Moreover, the authors assessed whether the sleep/wake status was responsible for the change in ion concentrations or if the change in ion concentrations was physiologically responsible for the promotion of sleep and wakefulness. They demonstrated that infusion of artificial CSF mimicking the concentration of ions in wake or sleep reversed the neuronal activity and the behavioral state. Involvement of Ca2+ in the control of sleep was also recently demonstrated in mammals . These results shed new light on the importance of the non-neurotransmitter type of communication within the brain, involving ions such as Ca2+, Mg2+ and also Zn2+, to control even the most critical physiological functions.

Are You Suffering From Sleep Disorder Zinc Can Help You Have A Sound Sleep

Can pumpkins help you sleep better?

Zinc plays an essential role in neurotransmitter function and helps maintain cognition. It is necessary in the metabolism of Melatonin which is a key hormone for healthy sleep. Zinc is one of the three minerals that have a sedative effect on the nervous system and is also thought to help mental recovery post-stress.

A research study by Rondanelli et al in 2011 tested the effect of Zinc, Melatonin & Magnesium on patients with primary insomnia and found that the treatment had a beneficial effect on the quality of sleep. It is thought that whilst the Melatonin helped with sleep onset, it was Magnesium and Zinc that had a positive effect on the restorative value of sleep.

Consumption of Zinc helps to have less wake-ups in the night. It is an excellent & safe sleep aid and also has a calming & antidepressant effect.

Along with helping to regulate sleep, Zinc has shown to improve the vividness of dreams. As explained over at Nutrition Central , When researching the signs and symptoms of vitamin B6 and Zinc deficiency, Dr. Carl Pfeiffer, from the Brain Bio Center in New Jersey, found that an alarming proportion of deficient people couldnt recall their dreams. After supplementing with B6 and Zinc, dream recall would return.

Another example of usage of ZINC We all have Zinc in our lives

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Chocolate Could Help Make You Sleepy

Consuming some dark chocolate could help you sleep better because it contains the compound theobromine.

Researchers have found that, even though dark chocolate does contain some caffeine, it doesnt keep you awake at night. They identified the compound theobromine which helps improve sleep duration. The researchers said that cacao consumption doesnt cause sleep disturbances.

However, results on the effect of chocolate on sleep patterns are mixed. Some researchers point to the fact that the caffeine and sugar content in chocolate could prevent sleep as it can act as a stimulant. So, it is probably best not to eat chocolate an hour or two before going to bed.

Learn more about the many health benefits you can enjoy by consuming more dark chocolate or drinking delicious cacao drinks.

Will Vitamin D Keep You Awake At Night

Taking It Late in the Day May Affect Sleep

Some anecdotal reports claim that taking vitamin D at night can negatively influence sleep quality by interfering with melatonin production. However, scientific research to determine how supplementing with vitamin D at night may affect sleep is currently unavailable.

When it comes to your mood, zinc is a key player in making your neurotransmitters, otherwise known as your happy hormones serotonin and dopamine. Serotonin, our ‘feel good’ hormone is in charge of keeping you happy, confident and calm.

The results of the present study indicate that zinc supplementation together with SSRIs antidepressant drug improves major depressive disorders more effectively in patients with placebo plus antidepressants .

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How Does Zinc Help In Your Treatment For Erectile Dysfunction

By Staff Reporter – 5 February 2020

ED or Erectile Dysfunction is when a man can’t get or hold an erection for a long time. Around 40% of men have erectile dysfunction after the age of 40. Erectile dysfunction can ruin your sex life and marriage, and if you can’t satisfy your partner, then you won’t have a happy marriage or relationship. Which is why it’s important to address ED and fix it, and if you or someone you know has symptoms of erectile dysfunction, then keep reading as we have one ingredient that can help you.

Foods To Avoid Before Going To Bed

SLEEP FASTER WITH ZINC! How Zinc Can Speed Up The Time It Takes You To Fall Asleep.

If you want to fall asleep quickly and stay asleep during the night, its important to avoid foods that prevent sleep. Just as some foods help you sleep, so there are some foods and drinks that will keep you awake.

Caffeinated drinks and food containing caffeine. Scientists advise not to consume anything with caffeine in it for a minimum of 6 hours before going to bed. Caffeinated products will keep you awake and interfere with sleep quality.

Alcohol. Although small amounts of alcohol can act as a sedative, consuming large amounts of alcohol can result in poor sleep quality and disrupted sleep patterns.

Eating late in the evening. Consuming late-night meals can interfere with your nighttime sleep. However, researchers have found that small, low-calorie snacks in the evening can be beneficial to your muscle synthesis and morning appetite.

Unhealthy evening snacks that keep you awake. A study found that snacking on low-fiber, high sugar, and high saturated fat foods in the evening results in light sleep and frequent awakening during the night.

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Turkey Contains Tryptophan And May Help You Fall Asleep

Another food that can help you sleep because it contains tryptophan is turkey. One study suggested that consuming 300 g of turkey daily helps to improve the time it takes to fall asleep and boosts sleep quality.

The fact that turkey is a good source of tryptophan is actually a scientific reason why you may feel sleepy after eating a meal containing turkey.

It May Help Alleviate Anxiety And Depression

Anxiety and depression can both have a negative impact on sleep. Interestingly, magnesium has been shown to help alleviate both of these mood disorders.

This is especially true when theres a magnesium deficiency, since anxiety, depression and mental confusion are often seen during deficiency .

But emerging research also indicates that this mineral could enhance conventional antidepressant treatment and possibly treat anxiety (

If your insomnia is related to an underlying mood disorder, then magnesium just might help.

Summary:

Magnesium may help treat anxiety and depression, two mood disorders that can cause sleep problems.

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Is There Any Way For Zinc To Cause Insomnia

In healthy people, there is no clinical evidence that I could find linking zinc consumption to sleep issues.

The only realistic way for zinc to cause insomnia is from some weird interaction with another medication or medical condition.

Either way, youre not going to find an answer to that, or help for it, on the Internet. Youll need to see a doctor.

Zinc Is Found In A Variety Of Foods

Naturyz ZMA (Zinc, Magnesium Aspartate, Vitamin B6 ...
  • Shellfish, especially oysters.
  • Meats such as beef and pork.
  • Wholegrain breads, porridge and quinoa.
  • Nuts, seeds and beans.

The plant sources of zinc are not as easily broken down or absorbed by the body, so vegans and vegetarians may need to eat more zinc-rich foods than meat-eaters. Intensive farming methods have reduced the nutritional value of food available today. Our grannies, back in the day, probably didn’t have to eat too much to keep on top of their zinc levels. Their basic food was more nutritious. In fairness, they had fewer take-outs too!

Some medical conditions that affect digestion can affect zinc levels, as can a poor diet. Other tell-tale signs that zinc may be low are a poor sense of taste and smell, dermatitis and low immunity.

So, consider your zinc levels when you are asking yourself, ‘Why can’t I sleep?’

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Green Tea Is A Drink That May Help You Sleep

Enjoying 2 or 3 cups of refreshing green tea throughout the day could help you get to sleep at night.

Scientists have found that compounds in green tea affects serotonin levels and help to reduce stress.

Because green tea contains caffeine, it may not be the best drink to consume before going to bed. However, the journal Nutrients reported in 2017 that green tea with reduced caffeine content helps to improve sleep quality and also has an anti-stress effect.

Detecting A Zinc Deficiency

As zinc is spread in trace amounts among all the cells in your body, its hard to detect a deficiency by doing a standard blood test.

Instead, your doctor will take a sample of your blood plasma, urine or hair and have it analysed. They tend to consider other factorssuch as a poor diet, or your geneticsalongside the results of such analyses when determining whether you should be taking supplements.

There are home-testing kits you can buy online. With these, you take a sample of your hair then send it off for further analysis. You receive the results some days later.

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