Melatonin and Zinc Before Bed

Zinc is one of the body’s essential nutrients, and like magnesium, iron and vitamins, it plays a role in the chemical balance of our brain. It also aids the metabolism of tryptophan, which is turned into serotonin and melatonin, two sleep-inducing neurotransmitters.

Melatonin and zinc before bed may help people with circadian rhythm conditions such as delayed sleep-wake phase disorder, jet lag and some sleep disturbances in children. Some older adults report melatonin supplements improve their sleep quality and morning alertness.

Synchronized Slumber: Harnessing the Harmony of Melatonin and Zinc Before Bed

Other studies suggest melatonin can reduce anxiety and depression in some people, although more research is needed. However, some people experience vivid dreams or nightmares when taking melatonin and may have difficulty falling asleep at night. People with certain medical conditions, such as liver or kidney problems, should not take melatonin without consulting their health care provider.

Melatonin is a naturally occurring compound produced by the pineal gland during sleep. It is a key regulator of the circadian system and is secreted into the bloodstream at night. In addition, melatonin has been shown to inhibit the growth of cancer cells and to increase the survival of chemotherapy patients. Melatonin also may enhance the effectiveness of antidepressant medications such as desipramine (Desyrel) and fluoxetine (Prozac), but more research is needed to confirm this. It also seems to reduce the risk of developing a movement disorder known as tardive dyskinesia, a side effect that can occur with some antipsychotic drugs. Several studies have shown that a combination of melatonin and zinc before bed can improve the overall quality of sleep in people with ME/CFS, although the improvements were less dramatic than those achieved by melatonin alone.