Zinc & Your Brain

If you are to trust the marketing hype, taking a Zinc lozenge may stop a cold before your first sneeze. No wonder Zinc supplements tend to fly off the shelves in the winter.

But there could be more to this nutrient than meets the eye. Did you know, for example, that Zinc may also play a substantial role in maintaining cognitive health?* Let's explore this further.

Some studies indicate that Zinc might play a role in memory processes.*

Zinc and the hippocampus (a part of your head-brain) may share a solid connection. Think of the hippocampus as a temporary storage unit for all your memories, feelings, and sensations. It's not where these things stay forever but where they're put together.

So, let's say you made a big goof-up in the past. When you think about it, you might feel a bit guilty. Or, when you smell cookies baking, and it reminds you of your childhood in grandma's house. You feel all warm and fuzzy. That's your hippocampus at work, mixing your memories and feelings together.

But here's the thing: These memories don't stay in the hippocampus. During sleep, they're moved to a more permanent place in your brain. 

However, according to research, low levels of Zinc in the body may hinder this process, making it difficult for your hippocampus to create, and later store, new memories.*¹ This can significantly affect your day-to-day life, both at home and at work.

Zinc may also influence your mood.*

According to a 2017 study, Zinc can impact your neural processes. In fact, researchers found a connection between Zinc and the 'feel-good' or 'happiness' hormones—serotonin and dopamine.*²

Furthermore, based on a more recent 2021 study, Zinc may also help increase brain-derived neurotrophic factor levels (BDNF) in the parts of your brain that regulate emotions. When Zinc levels are low, BDNF levels can also drop, and so does your mood.*³

But there could be even more evidence. This time, potentially linking this nutrient to two important neurotransmitters—Glutamate and GABA.*

Think of Glutamate as the brain's gas pedal and GABA as the brakes. Zinc can help balance these two, so that your Head [1st Brain] can't go too 'fast' or too 'slow.'*

It can be a super important balance as it may affect your mood. But when everything's running smoothly, you're more likely to feel good.*⁴

How Zinc clocks in for your sleep schedule.*

So, you know how sometimes you have those nights where you just can't seem to fall asleep, no matter how tired you are? Well, Zinc might have something to do with that... at least according to the latest ongoing research*^5,6

Studies show that Zinc may help produce and regulate melatonin (the hormone that helps keep our sleep schedule on track).*

Here's how it works: When it gets dark outside, your body produces more melatonin. It's a way of telling you it's time to wind down. And guess what can help with that process? Yep, it's Zinc.* 

But there's a kicker—if you're not getting enough Zinc, your sleep might suffer. We're talking tossing and turning, waking up in the middle of the night, or just not feeling rested even after clocking in those eight hours.*

OK, so what can I do to up my Zinc intake?

Great question! Getting enough Zinc from diet alone shouldn't be much of a challenge. Luckily, you only need it in small amounts. And Zinc is a pretty common nutrient, typically found in many different foods:

• Seafood—oysters, crab, lobster, salmon, sardines
• Meat and poultry—beef, lamb, chicken, turkey
• Legumes—chickpeas, lentils, beans
• Nuts and seeds—pumpkin seeds, cashews, almonds
• Dairy—milk, cheese, yogurt
• Eggs
• Grains—wheat, quinoa, rice, oats
• Vegetables—mushrooms, spinach, broccoli, kale, garlic
• Tofu
• Dark chocolate

But, sometimes, even when you follow a proper diet, you might still not get enough Zinc.*

According to a 2020 study published in Nutrients, about 15% of Americans might not get enough Zinc.⁷ The same study also explains some potential reasons: certain groups may have reduced absorption rates due to certain health challenges that may hinder nutrient absorption.*

Furthermore, other groups (like pregnant women or breastfeeding mothers) may need more Zinc daily.*

To address some of these deficiencies, opting for advanced nootropics (like HCF®) or a Zinc-based multivitamin can be a good option. HCF® uses Bisglycinate Chelate (a more bioavailable form of Zinc for improved absorption) and often includes other essential, research-backed nutrients that can support the health of your entire brain network (head, heart, and gut).*