What is Zinc?
Zinc is an essential mineral that is required for various bodily functions, including immune system function, wound healing, and protein synthesis. It’s found in many foods, including meat, seafood, and nuts, and can also be taken as a supplement.
The Link Between Zinc and Mental Health
Research has suggested that zinc may also play a role in supporting mental health. Studies have shown that zinc deficiency is associated with an increased risk of depression, anxiety, and other mental health disorders. Similarly, supplementing with zinc has been found to improve mood and alleviate symptoms of depression and anxiety.
Zinc and Depression
Depression is a common mental health disorder that affects millions of people worldwide. While the exact causes of depression are not yet fully understood, research has suggested that zinc deficiency may be a contributing factor.
A study published in the Journal of Affective Disorders found that zinc supplementation significantly reduced symptoms of depression in patients with low zinc levels. Similarly, a review of 17 studies found that zinc supplementation was associated with a significant decrease in depressive symptoms in participants.
Zinc and Anxiety
Anxiety is another common mental health disorder that can have a significant impact on a person’s quality of life. Like depression, research has suggested that zinc deficiency may be linked to an increased risk of anxiety.
A study published in the European Journal of Clinical Nutrition found that zinc supplementation reduced symptoms of anxiety in healthy young women. Similarly, a review of 10 studies found that zinc supplementation was associated with a significant reduction in anxiety symptoms in participants.
Other Mental Health Benefits of Zinc
In addition to its potential benefits for depression and anxiety, zinc may also have other mental health benefits. For example, research has suggested that zinc supplementation may improve cognitive function and memory in older adults.
A study published in the Journal of Alzheimer’s Disease found that zinc supplementation improved cognitive function and memory in patients with Alzheimer’s disease. Similarly, a review of 13 studies found that zinc supplementation was associated with improvements in cognitive function in older adults.
How to Get Enough Zinc
While supplementing with zinc may be beneficial for mental health, it’s important to get enough zinc from your diet. Good dietary sources of zinc include:
- Meat (beef, pork, lamb)
- Seafood (oysters, crab, lobster)
- Nuts (cashews, almonds, peanuts)
If you are considering taking a zinc supplement, talk to your healthcare provider first to determine if it’s appropriate for you and to determine the appropriate dosage.
Conclusion
Zinc is an essential mineral that plays a crucial role in supporting many bodily functions, including mental health. Research has suggested that zinc deficiency may be linked to an increased risk of depression, anxiety, and other mental health disorders, and supplementing with zinc may help alleviate symptoms of these conditions. If you are considering taking a zinc supplement, talk to your healthcare provider first to determine if it’s appropriate for you and to determine the appropriate dosage.