Essential nutrient that the body can’t produce or store - Creation of DNA - Immunity - Growth and development
In every dose
5mg (equal to a whole lobster or 2 oz of pumpkin seeds)
Studies have shown that symptoms of depression and low mood can be improved by zinc supplementation for some people, and it has seen positive results when trialled alongside antidepressants to improve efficacy.
What’s in it for my brain?
Zinc is known to be helpful for spatial memory - e.g. your recollection of the environment around you. It also helps with normal brain function, and a deficiency in zinc may result in issues with attention span, activity, neuropsychological behavior and motor development.
Vital for making new cells and enzymes
Important for metabolising macronutrients (carbs, fat and protein)
Wound healing and collagen formation and maintenance
Plays well with
Lots of things in our diet make it harder to absorb zinc, so taking it in supplement form can ensure your levels are topped up.
Some child mental health issues can be traced back to low levels of zinc during pregnancy, so getting enough zinc might be able to help prevent mental health disorders in kids.
Here’s a handful of relevant scientific studies on zinc.
DiGirolamo, A. M., & Ramirez-Zea, M. (2009). Role of zinc in maternal and child mental health. The American journal of clinical nutrition, 89(3), 940S-945S.
Ranjbar, E., Shams, J., Sabetkasaei, M., M-Shirazi, M., Rashidkhani, B., Mostafavi, A., ... & Nasrollahzadeh, J. (2014). Effects of zinc supplementation on efficacy of antidepressant therapy, inflammatory cytokines, and brain-derived neurotrophic factor in patients with major depression. Nutritional neuroscience, 17(2), 65-71.
Maylor, E. A., Simpson, E. E., Secker, D. L., Meunier, N., Andriollo-Sanchez, M., Polito, A., ... & Coudray, C. (2006). Effects of zinc supplementation on cognitive function in healthy middle-aged and older adults: the ZENITH study. British Journal of Nutrition, 96(4), 752-760.
Bhatnagar, S., & Taneja, S. (2001). Zinc and cognitive development. British journal of nutrition, 85(S2), S139-S145.
Siwek, M., Dudek, D., Paul, I. A., Sowa-Kućma, M., Zięba, A., Popik, P., ... & Nowak, G. (2009). Zinc supplementation augments efficacy of imipramine in treatment resistant patients: a double blind, placebo-controlled study. Journal of affective disorders, 118(1-3), 187-195.
Sawada, T., & Yokoi, K. (2010). Effect of zinc supplementation on mood states in young women: a pilot study. European journal of clinical nutrition, 64(3), 331-333.