Supplement Series: Zinc (for the night shift worker)
The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, diet, or supplements prior to making any changes. Never disregard professional medical advice or delay in seeking it because of something you read in this publication (or the internet in general).
When you work the night shift, the long hours, demanding work, and poor sleep schedule can contribute to a weakened immune system, mental health issues like depression, and a myriad of other health issues. These feelings can be exacerbated if you have a zinc deficiency.
Zinc is a mineral that humans need in order for their bodies to function properly. Without enough zinc, your body can have a hard time regulating immune function, healing from wounds and injuries, and helping your thyroid function among other issues.
Zinc is especially important for people who work the night shift:
- Zinc can reduce depression. There is research to support that taking zinc can help improve depression symptoms, especially in conjunction with antidepressants. Working the night shift leaves many workers susceptible to depression and other mood disorders, and taking zinc can help reduce these feelings.
- Zinc helps lower blood sugar. When people work the night shift, they are at an increased risk for developing high blood pressure. Between struggling to find time to exercise, getting less sleep, and eating more processed and unhealthy foods, night shift workers often see their blood sugar, and thus their risk for diabetes and other related health issues, increase. Zinc reduces blood sugar, helping to prevent and combat diseases caused by high blood sugar.
- Zinc can help prevent vision loss. Night shift workers wrestling with sleep deprivation often start showing symptoms of dry eye and reduced tear secretion. Taking zinc supplements can help alleviate these symptoms, maintain healthy eye vision, and reduce the risk of vision loss.
- Zinc support the immune system. Zinc helps your immune systems in part by assisting your cells regulate their response to an infection. By ensuring you are getting enough zinc you give your body what it needs to fight off that cold.
Zinc has also been shown to help treat diarrhea, improve cognitive function, prevent osteoporosis, and decrease the risk of infection.
In addition to the health benefits that zinc has to offer, it is also important for individuals to receive adequate amounts of zinc each day in order to avoid zinc deficiency.
Zinc deficiency is serious, and it can lead to low insulin levels, gastrointestinal disorders, poor food absorption, kidney failure, and other serious health risks.
In order to avoid the harmful consequences and effects of zinc deficiency, it is crucial for everyone, especially those who work the night shift, to make sure they get enough zinc every day.
Increasing your zinc intake
Unlike many other minerals, excess zinc is not stored in the body. To avoid zinc deficiency and receive the benefits that zinc can have on your body, you will need to eat foods that contain zinc or take zinc supplements.
According to the National Institutes of Health Office of Dietary Supplements, men who are 18 and older should have at least 11 mg of zinc each day and women who are 18 and older should have at least 8 mg of zinc each day.
Here are some tips that can ensure that you are receiving the amount of zinc you need to stay healthy:
Eating foods that contain zinc
One of the more simple ways for you to reach your recommended daily intake of zinc is to eat foods that are good sources of zinc.
Some of the top food options include seafood, red meat, nuts, and whole grains.
If you’re looking to boost your zinc intake, here are a few foods you should consider making a regular part of your diet:
- Oysters. With a whopping 673% of your daily value of zinc in just a single 3 oz serving, this food offers the most zinc per serving.
- Beef
- Crab
- Lobster
- Fortified yogurt
- Swiss cheese
- Oatmeal
- Baked beans
- Chicken breast
- Peas
- Milk
- Cashews
- Almonds
Eating these foods on a regular basis will help guarantee that you are receiving the recommended amount of zinc.
Tip: When working the night shift, it can be hard to pass up a bag of chips or a candy bar from the vending machine when you are trying to stay awake. Meal prep in advance and try packing easy to eat items like swiss cheese and almonds, or a container of yogurt and some cashews for a boost in energy and zinc.
Taking a zinc supplement
Another efficient way to make sure your body has enough zinc is to take a zinc supplement. When you shop for a zinc supplement, you will notice that there several different forms of zinc, including zinc sulfate, zinc gluconate, zinc orotate, zinc picolinate, and zinc acetate.
Taking zinc in any of these forms will help you reach your daily recommended zinc intake. If you are having trouble deciding, consider that zinc gluconate is the most common form of over-the-counter zinc, and it tends to be the least expensive, and zinc picolinate, while typically more costly, is easier for your body to absorb.
Zinc and the night shift
Working nights comes with its own unique set of challenges, but ensuring that you have enough zinc can make a significant difference.
Zinc does everything from promoting heart health and lowering blood sugar to improving symptoms of depression to improving immune function, which will have a positive impact on the health and well-being of night shift workers.
Night Shift Nutrition is a community focused on living your best life, while working nights. We do this by sharing our experiences and science based educations. The point is to not only survive working nights but to thrive! If this sounds like something you’d like to be a part of you can apply to join our facebook group or subscribe to our email list.
