Mini Mikkipedia - Zinc, Sleep, and Deficiency: What Actually Works

Can zinc genuinely improve sleep—or is it just another supplement riding good marketing? In this Mini Mikkipedia episode, Mikki unpacks what the research actually shows about zinc and sleep, with a specific lens on midlife women and endurance athletes. She walks through the proposed mechanisms—GABA-A receptor modulation, neurotransmitter balance, melatonin synthesis, and circadian rhythm regulation—before cutting to the critical point: zinc only appears to improve sleep when it corrects a deficiency. Drawing on a 2024 systematic review of randomised trials, Mikki explains why benefits show up in populations like older adults, shift workers, and clinical patients, but not in well-nourished athletes using ZMA. The episode also covers zinc deficiency risk factors, menopause-specific considerations, copper–zinc balance, testing strategies, and practical dosing guidance—so listeners can make evidence-based decisions rather than chasing “super sleep” promises.Key Topics Covered
How zinc influences sleep physiology (GABA, melatonin, circadian genes)
What human trials actually show about zinc supplementation and sleep
Why ZMA fails in well-nourished athletes
Zinc deficiency risk in athletes and midlife women
Copper–zinc ratio, testing, and safe supplementation guidelines

Mikkipedia
Episode 431
January 11, 2026

★ Episode details: https://share.transistor.fm/s/1f51620f

★ Additional episodes: https://www.mikkiwilliden.com