Essential to the body, zinc is often cited for sleep. However, clinical evidence remains limited.
What is zinc? Is it good for sleep?
THE zinc is a trace element essential involved in numerous biological functions: immune system support healing, DNA synthesis, but also perception of taste and smell.
On the neurobiological level, it intervenes in the nerve transmission and participates in the balance of several systems involved in the stress and anxiety management.
However, this link remains to be qualified. If these biological mechanisms are plausible, they are not robustly demonstrated clinically with respect to sleep.
“Zinc is an essential nutrient, and a deficiency can undoubtedly contribute to sleep disorders, without being the sole cause. But the idea of taking it “to sleep better” remains, to date, insufficiently supported,” underlines the specialist.
Taking zinc to sleep better: no solid evidence
there are publications on the zinc/sleep link but they are few, heterogeneous and often based on subjective measures. For sleep experts, things are clear:
Of the research of 2024 concluded that several trials report an improvement in sleep quality, but without consent And without robust proof on “real” sleep disorders (source 1).
A meta-analysis of 2025 on nutritional interventions including zinc suggests favorable signals on certain parameters (falling asleep, more restful sleep, etc.), but this does not allow us to say “zinc treats insomnia» (source 2).
Supplementation may be helpful for symptoms of zinc deficiency (deficiency)
In case of proven deficiency supplements of zinc are justified and necessary for overall health. Certain profiles indeed present a higher risk of deficit:
- the elderlyin whom food intake and absorption may decrease;
- some athletesdue to increased losses and sometimes insufficient intakes;
- undernourished peopleparticularly in the case of specific or restrictive diets, eating disorders, chronic illnesses or digestive malabsorption disorders.
When the deficiency is accompanied by symptoms such as:
Correcting the zinc status can then improve the general condition. This may have an indirect impact on the well-beingTHE muscle relaxation and the mental health, without constituting a sleep treatment in its own right.
Some data suggest, for example, the benefit of zinc supplementation in prevention of anxiety-depressive disorders in the elderlya factor that can indirectly influence the quality of sleep (source 3).
Food supplements: watch out for side effects!
THE food supplements are not without risks. They don’t have no interest in the absence of deficiency and can even become problems in case of overload in certain trace elements. This is particularly the case for zinc. “An excess can create imbalances, in particular copper deficiency », underlines dietitian Sandra Ferreira. This is why prolonged zinc supplementation should not be considered without medical advice.
bisglycinate, picolinate…: What choice of zinc is the supplement?
When supplementation is justified (proven deficiency or risky context), we favor well absorbed forms :
- zinc bisglycinate ;
- zinc gluconate ;
- zinc picolinate ;
Conversely, shapes likezinc oxide are less well assimilated. The usual doses remain moderate (often 10 to 15 mg/day), and for a limited periodunless medical advice is given.
Should you take zinc in the evening? For what ?
Not necessarily. You don’t necessarily have to take zinc in the evening. Unlike melatonin for example, zinc has no sedative effect and even less immediate :he does not trigger sleep. It can be taken in the morning or at middaypreferably during a meal to limit digestive disorders. In some people, taking it in the evening can even be poorly tolerated (nausea, gastric discomfort). There is no data showing that taking it in the evening promotes better sleep.
Nothing replaces food!
Trace elements including zinc are already present in food. Sandra Ferreira recalls that the foods richest in zinc are:
- THE seafood (especially for people who live by the sea),
- THE meats/eggs,
- THE dairy products (cheeses),
- THE whole grains and the legumes,
- THE pumpkin seeds and the cashew nuts.
For her: “it’s better to vary rather than overdose”.
Remember that it is better to eatr more copiously at the beginning and middle of the day to have the nutrient and energy intake. In the evening, a lighter meal is recommended. It is also better to avoid alcohol/caffeine and tobacco after 5 p.m.
One study suggests that a balanced status in trace elementsparticularly in zinc and copper, obtained through a balanced diet without excess or overdosecould be associated with a lower risk of sleep disorders (source 3).
Sleep hygiene is essential
For Doctor David Richard, the first steps when you have poor sleep are to make sure you have the right reflexes:
- of the regular hours (fixed standing and lying down);
- a complete darkness ;
- limit screens in the evening ;
- a ventilated roomsober and calm;
- a temperature around 18-19°C
- a physical activity during the day but not in the evening;
- no hot bath before sleeping.
In case of chronic insomniaTHE cognitive behavioral therapy for insomnia accompanied by a sleep doctor is the reference (source 4).
What vitamins for good sleep?
To date, the only food supplement with a correct level of evidence for targeted use is melatoninparticularly in the event of time difference (time difference) Or sleep cycle disorder.
This sleep hormone may ease jet lag symptoms when taken close to bedtimeespecially when the time difference is at least five hoursat doses between 0.5 and 5mg (sources 5 and 6). A form to extended release is also indicated in Europe in people aged 55 and overfor one short-term primary insomnia.
On the other hand, melatonin is not recommended as a treatment for chronic insomnia in adultsaccording to theAmerican Academy of Sleep Medicine (source 7). It is above all a circadian signaland not a sleeping pill.
Other supplements and non-prescription pharmaceutical products often offered for sleep (magnesium, vitamin b6, zinc, omega-3, vitamin D, tryptophan, plants such as valerian, homeopathy etc.) are based on more limited scientific data with uncertain effectiveness.