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Zinc is natural metal element that serves as a life-sustaining micronutrient in the human body. Zinc is easily one of the most underrated dietary minerals in the world – it’s an unsung hero, a dark horse of the brain that is vastly underappreciated. It is required by many countless animal and plant species for biological function and is the second most abundant trace metal elements in the human body.
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Zinc’s Role in Brain Health and Mental Activity
Zinc covers a wide range of biological roles and is particularly important regulating brain health. It’s absolutely essential for the developing brain, and for ensuring proper cognitive faculties including attention, reasoning, and short term memory.1https://www.ncbi.nlm.nih.gov/pubmed/272916514https://www.ncbi.nlm.nih.gov/pubmed/917683415https://www.ncbi.nlm.nih.gov/pubmed/2097230216https://www.ncbi.nlm.nih.gov/pubmed/895126520https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3035902/21https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362702/
In the brain, zinc acts as a modulator of many different neurological functions. It is critical for regulating neuronal activity and synaptic plasticity1https://www.ncbi.nlm.nih.gov/pubmed/256599703https://www.ncbi.nlm.nih.gov/pubmed/1962353122https://www.ncbi.nlm.nih.gov/pubmed/19026685, and consequently in learning and memory as well. Zinc is also required to maintain optimal levels of BDNF production8https://www.ncbi.nlm.nih.gov/pubmed/2462106517https://www.ncbi.nlm.nih.gov/pubmed/1978471020https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3035902/, with deficiencies in BDNF being strongly implicated in depressive disorders.27https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/
Zinc also acts as a glutamate modulator, primarily in the cerebral cortex and limbic system3https://www.ncbi.nlm.nih.gov/pubmed/19623531, which suggests that it’s critical for normal cognitive and emotional functioning. One study found that zinc deficiency led to NMDA receptor upregulation7https://www.ncbi.nlm.nih.gov/pubmed/25290638, which is primary binding site for glutamate. By upregulating the receptor site, this can lead to excessive levels of glutamate, which in turn can cause a whole host of mental dysfunctions. Zinc is also important for neuroprotection and modulating apoptosis (programmed cell death).17https://www.ncbi.nlm.nih.gov/pubmed/1978471018https://www.ncbi.nlm.nih.gov/pubmed/2342007819https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145991
Deficiencies in zinc have been linked to numerous cognitive problems later in life, likely due to impaired brain function3https://www.ncbi.nlm.nih.gov/pubmed/196235311https://www.ncbi.nlm.nih.gov/pubmed/25659970
Mood and Behavioral Regulation
Another study found that zinc defiency can cause anhedonia, social and behavioral despair.7https://www.ncbi.nlm.nih.gov/pubmed/25290638
Zinc is not just for cognitive function, various studies have found that supplementation can improve mental and emotional health quite significantly.1https://www.ncbi.nlm.nih.gov/pubmed/256599705https://www.ncbi.nlm.nih.gov/pubmed/235675178https://www.ncbi.nlm.nih.gov/pubmed/2462106524https://www.ncbi.nlm.nih.gov/pubmed/2068941625https://www.ncbi.nlm.nih.gov/pubmed/2008737628https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954453/22https://www.ncbi.nlm.nih.gov/pubmed/22465904
Sexual Health
One of the more well-known benefits of zinc is its ability to raise testosterone levels and fertility. It can enhance sperm function and growth29https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017327/30https://www.ncbi.nlm.nih.gov/pubmed/10916226, and is found in high levels in the testes and prostate31https://www.ncbi.nlm.nih.gov/pubmed/8033970, fufilling a vital role in producing testosterone, and zinc has even been shown to improve testicular health.31https://www.ncbi.nlm.nih.gov/pubmed/23406764
In infertile men it has been shown to directly raise testosterone levels.9https://www.ncbi.nlm.nih.gov/pubmed/727136510https://www.ncbi.nlm.nih.gov/pubmed/20446777
Longevity
Zinc also can reduce inflammatory cytokines.11https://www.ncbi.nlm.nih.gov/pubmed/2103530912https://www.ncbi.nlm.nih.gov/pubmed/18279033
A Cochrane review found that zinc supplementation may be able to improve and maintain eye health over the long-term.6https://www.ncbi.nlm.nih.gov/pubmed/28756618
Zinc’s Role in Sleep
Interestingly, new data has shown that zinc also acts as a sleep modulator. Recent research has concluded that supplemented zinc increases the amount and quality of sleep in mice and humans.2https://www.ncbi.nlm.nih.gov/pubmed/29113075
Where to Buy Zinc
Zinc Dosage Information
Typical zinc doses range from 10-20mg per day, with 25-30mg being the daily upper limit. Consuming more than 30mg a day can cause copper deficiencies, leading to adverse neurological effects.
References
1. https://www.ncbi.nlm.nih.gov/pubmed/25659970
2. https://www.ncbi.nlm.nih.gov/pubmed/29113075
3. https://www.ncbi.nlm.nih.gov/pubmed/19623531
4. https://www.ncbi.nlm.nih.gov/pubmed/19026685
5. https://www.ncbi.nlm.nih.gov/pubmed/23567517
6. https://www.ncbi.nlm.nih.gov/pubmed/28756618
7. https://www.ncbi.nlm.nih.gov/pubmed/25290638
8. https://www.ncbi.nlm.nih.gov/pubmed/24621065
9. https://www.ncbi.nlm.nih.gov/pubmed/7271365
10. https://www.ncbi.nlm.nih.gov/pubmed/20446777
11. https://www.ncbi.nlm.nih.gov/pubmed/21035309
12. https://www.ncbi.nlm.nih.gov/pubmed/18279033
13. https://www.ncbi.nlm.nih.gov/pubmed/2729165
14. https://www.ncbi.nlm.nih.gov/pubmed/9176834
15. https://www.ncbi.nlm.nih.gov/pubmed/20972302
16. https://www.ncbi.nlm.nih.gov/pubmed/8951265
17. https://www.ncbi.nlm.nih.gov/pubmed/19784710
18. https://www.ncbi.nlm.nih.gov/pubmed/23420078
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145991
20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3035902
21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362702/
22. https://www.ncbi.nlm.nih.gov/pubmed/22465904
23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517817/
24. https://www.ncbi.nlm.nih.gov/pubmed/20689416
25. https://www.ncbi.nlm.nih.gov/pubmed/20087376
26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954453/
27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/
28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017327/
29. https://www.ncbi.nlm.nih.gov/pubmed/10916226
30. https://www.ncbi.nlm.nih.gov/pubmed/8033970
31. https://www.ncbi.nlm.nih.gov/pubmed/23406764
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