The trace element zinc

The trace element zinc is crucial for healthy body function and good sleep! Find out here why zinc supports metabolism, health, and sleep, and whether zinc can help you fall asleep and sleep through the night.

Table of contents

1. The trace element zinc
2. How much zinc do we need?
3. Overview of the positive properties of zinc
4. Zinc & Sleep
5. Conclusion

1. The trace element zinc

Zinc is one of the Minerals and is a so-called essential trace element that is vital for the healthy functioning of our body and is found in numerous foods. Although it only occurs in very small amounts ("in trace amounts") in our bodies, it plays an important role in our organism as a component of many proteins and enzymes. Zinc is involved in many biochemical processes: It helps with the synthesis and breakdown of carbohydrates, fats, and proteins; it supports metabolism and the immune system, wound healing, cell growth, and hormonal activity. Zinc also helps strengthen the senses and improves hearing, sight, smell, and taste.

The trace element zinc is therefore of great importance for health and performance in everyday life. Because it cannot be produced in our bodies and can only be stored to a limited extent, a daily intake through the Nutrition very important.

A zinc deficiency can have far-reaching long-term consequences. In addition to increased susceptibility to infections, impaired wound healing, skin changes, or hair loss, it can also lead to erectile dysfunction, menstrual disorders, or reduced fertility.

2. How much zinc do we need?

Our bodies cannot produce zinc on their own and absorb it primarily through our diet. The recommended daily intake depends on our age, gender, and phytate intake. Phytate is a plant substance found primarily in legumes or whole grains and can reduce zinc absorption in the gastrointestinal tract by up to 45%. Therefore, those who consume high amounts of phytate should also ensure they increase their zinc intake.

The German Nutrition Society (DGE) recommends that adults Women between 7 and 10 milligrams, at Men between 10 and 16 milligrams to be taken daily.

A balanced and healthy diet usually ensures a sufficiently high zinc intake.

🐄 Animal zinc suppliers: Beef and pork, eggs, dairy products

🌿 Plant-based sources of zinc: Cashews and pecans, legumes, whole grains

3. Zinc & Sleep

A completely healthy body is, of course, the best prerequisite for restful sleep. A direct link between zinc deficiency and sleep disorders has already been demonstrated in various studies. Zinc plays an important role in the body's hormone and enzyme production and also influences the production of sleep hormone melatoninA zinc deficiency leads to reduced hormone production and declining levels of the neurotransmitters serotonin and melatonin, which negatively impact sleep patterns. Adequate zinc levels, on the other hand, ensure balanced hormone levels and can thus promote a healthy sleep rhythm.

In addition, zinc is also involved in cell growth, Immune activity and is involved in protecting the body's cells from oxidative stress.These processes are particularly active during regenerative deep sleep, which is why the trace element is also urgently needed at night. Providing a sufficient amount of zinc also contributes to maintaining good sleep quality and waking up rested.

4. Zinc as a dietary supplement

A healthy adult can usually absorb enough zinc through a balanced and healthy diet. In certain circumstances, a dietary supplement can be a useful way to ensure the body's safe supply of zinc.

Athletes, vegans and vegetarians, people over 65, and pregnant and breastfeeding women may need slightly more zinc or may not be able to get enough from their diet. Because zinc has a positive effect on the immune system, supplementing with zinc can be particularly helpful in cases of acute colds, flu, or infections.

Important: Use a high-quality dietary supplement or medicine and consult your doctor before taking it.

5. Conclusion

• Zinc is an essential trace element that is not produced by the body and is absorbed through food

• Zinc plays an important role in metabolism, hormone production, the immune system and cell growth, which is why a zinc deficiency is detrimental to health

• Zinc contributes to melatonin synthesis and supports a healthy sleep rhythm

Best wishes and see you soon!