Effects of zinc supplementation on sleep quality in humans: A systematic review of randomized controlled trials

This systematic review examined the effects of zinc supplementation on sleep quality across eight randomized controlled trials. Zinc doses ranged from 10 to 73.3 mg/day over 4-48 weeks. Results showed improved sleep quality, particularly in adults, though impacts on sleep duration and disorders were inconsistent. Benefits were most notable at higher doses in individuals without zinc deficiency. These findings highlight zinc's potential as a safe, non-pharmaceutical option to enhance sleep, which is critical for cognitive function, mood, and memory.

Consider incorporating zinc-rich foods like seafood, meat, and fortified cereals into your diet to support sleep quality. Zinc supplementation could be beneficial but should align with dietary guidelines and under medical advice. Current evidence is moderate, with limitations in population diversity and study consistency, so individual effects may vary.