The trace element zinc

The trace element zinc is crucial for healthy body function and good sleep! You can find out here why zinc supports metabolism, health and sleep and whether zinc can help you fall asleep and stay asleep better.

 Table of contents

  1. The trace element zinc
  2. How much zinc do we need?
  3. Overview of 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 our bodies in very small amounts (“in traces”), it plays an important role for our organism as a component of many proteins and enzymes. Zinc is involved in many biochemical processes: It helps to build up and break down carbohydrates, fats and proteins, supports metabolism and the immune system, wound healing, cell growth and hormonal activity. Zinc also helps to strengthen the senses and to be able to hear, see, smell and taste better.

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

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

2. How much zinc do we need?

Our body cannot produce zinc itself and mainly absorbs it through our diet. The recommended daily dose depends on our age, gender and phytate intake. Phytate is a plant substance that is mainly found in legumes or whole grains and can reduce the absorption of zinc in the gastrointestinal tract by up to 45%. Anyone who consumes a lot of phytate must therefore also ensure an increased zinc intake.

The German Society for Nutrition (DGE) recommends that adult women take between 7 and 10 milligrams and men take between 10 and 16 milligrams daily.

With a balanced and healthy diet, a sufficiently high zinc intake is usually ensured.

Schlafmagazin: Lebensmittel mit hohem Zinkgehalt für einen guten Schlaf

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

🌿 Plant-based zinc suppliers: Cashews and pecans, legumes, whole grain products

3. Zinc and sleep

An all-round healthy body is of course the best prerequisite for a peaceful sleep. A direct connection between a zinc deficiency and sleep disorders has already been proven in various studies. Among other things, zinc plays an important role in the body's production of hormones and enzymes and also influences the production of the sleep hormone melatonin. A zinc deficiency leads to reduced hormone production and a falling level of the messenger substances serotonin and melatonin, which negatively affects the sleep rhythm. A sufficient zinc concentration, on the other hand, ensures a balanced hormone level and can thus promote a healthy sleep rhythm.

Schlafmagazin: Zink unterstützt Melatoninproduktion und Serotonin

In addition, zinc is also involved in cell growth, immune activity and the protection of 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 helps to maintain good quality sleep and wake up feeling rested.

4. Zinc as a dietary supplement

A healthy adult can usually absorb enough zinc if they eat a balanced, healthy diet in everyday life. Under special circumstances, a dietary supplement can be a useful support to safely supply the body with zinc.

Athletes, vegans and vegetarians, people aged 65 and over as well as pregnant and breastfeeding women may need a little more zinc or may not be able to get enough zinc from their diet. Since zinc has a positive effect on the immune system, taking it as a supplement can be particularly helpful in the event of an acute cold, flu or infection.

Schlafmagazin: Zink Tablette als Nahrungsergänzungsmittel

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

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

Greetings and see you soon!


Hallo und lieben Dank für deine Frage!

Wir empfehlen dir die Einnahme am Abend, da du deinen Körper dann über Nacht mit Zink versorgst und die vielen erholsamen Prozesse deines Schlafs unterstützen kannst.

Tagsüber sichern dir im Normalfall regelmäßige und ausgewogene Mahlzeiten deine Zinkversorgung. Als Nahrungsergänzungsmittel sollte Zink allerdings nicht unmittelbar vor oder nach einer Mahlzeit eingenommen werden, damit es auch optimal aufgenommen wird. Wenn du einen empfindlichen Magen hast, solltest du es zudem nicht komplett nüchtern (z. B. morgens nach dem Aufstehen) einnehmen, da es zu Übelkeit führen kann.

Liebe Grüße
Deine Alisia

Alisia von smartsleep® 16. April 2024

Liebe Alisia, herzlichen Dank für den informativen Artikel! Kurze Frage noch: Gibt es eine besondere Tageszeit, zu der man das Zink einnehmen sollte?

Anne-Kathrein 16. April 2024

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