Zinc deficiency can cause a range of symptoms because zinc is important for many body functions and, as it affects so many parts of the body, can impact both physical and mental health. Common signs include hair loss, skin issues like rashes or rough patches, and slow healing of cuts or wounds. People may also experience a reduced sense of taste or smell and get sick more often. Zinc deficiency can lead to digestive problems, like diarrhoea, and make it hard to concentrate or remember things. It may also cause tiredness, low energy or changes in mood.

Zinc supplements offer many health benefits. They help support the immune system by boosting the production of T-cells, which fight infections. Zinc also helps control blood sugar and improve how the body responds to insulin. It is important for wound healing and is often included in supplements for skin, hair and nails. Zinc has anti-inflammatory effects that can reduce swelling and redness, especially in acne.

Zinc is also good for eye health and may lower the risk of age-related vision problems. It has been linked to better mental health, as zinc deficiency can contribute to depression and ADHD. Finally, zinc supports growth and development by helping cells divide properly.

Yes, zinc may help improve sleep and sleep quality. One study found that taking 15 mg of zinc daily for 12 weeks improved sleep efficiency and how quickly participants fell asleep. Another study revealed that older adults who took a combination of zinc, magnesium and melatonin experienced better sleep quality. Zinc may also reduce the number of times you wake up during the night and help regulate your circadian rhythm, which controls your sleep cycle. Additionally, it has been suggested that zinc could make dreams more vivid.

The best time to take zinc supplements is typically in the morning or between meals when your stomach is empty to ensure optimal absorption. If you experience any stomach discomfort, it's okay to take it with a meal but avoid consuming high calcium foods or other minerals that could interfere with zinc absorption. Although zinc can be part of multivitamins, it's most effective when taken alone and not too late in the evening, as taking it at night with food may reduce its absorption.