Zinc is an important micronutrient needed for many different functions in the body. A genetic mutation in your zinc transporter gene and a lack of dietary zinc can lead to a zinc deficiency. This, in turn, can affect sleep issues, hyperactivity, inattention, oppositional behavior and impulsivity in those with ADHD.
Why you need zinc
Zinc is an essential micronutrient, meaning we need to get it from our diet.
It is needed for over 300 enzymatic reactions within the body to support normal growth and development. Many studies have linked zinc deficiencies to the onset of neuropsychiatric illnesses including ADHD.
Zinc is required to make several neurotransmitters, including dopamine, norepinephrine, and serotonin and enhances GABA, one of our main inhibitory/relaxation neurotransmitters.
Zinc assists in both the production and regulation of melatonin ,the hormone that regulates the sleep-wake cycle. Melatonin itself is part of the biochemical assembly line that builds neurotransmitters. It also binds to and regulates the dopamine transporter.
Having lower zinc levels can result in sleep issues, hyperactivity, inattention, oppositional behavior and impulsivity in those with ADHD.
It is important to make sure you eat enough foods with zinc in or supplement accordingly.
What foods contain zinc?
- meat
- seafood
- eggs
- pumpkin seeds
- legumes: chickpeas, legumes and beans
- hemp seeds
- cashews and almonds
- dairy products
- brown rice, quinoa and oats
- 70% dark chocolate
Signs of Zinc Deficiency or Imbalance:
- Delayed growth or poor appetite
- Skin rashes, particularly around the mouth and other areas
- Diarrhea, vomiting, and Gut issues
- Hair loss
- Impaired immune function, leading to frequent infections
- Poor wound healing
- Difficulty concentrating, learning challenges
Check your zinc transporter gene
The Zinc transporter gene, SLC30A, transports zinc out of cells, helping to regulate intracellular zinc levels, transports zinc into synaptic vesicles in neurons, which is important for neurotransmitter release. It is involved in zinc transport across the placenta, helping with fetal development. Zinc is found in tissues like the brain, and regulates zinc in synaptic vesicles.
Mutations or variants in these zinc transporter genes can lead to zinc deficiency. A mutation can impair the ability to regulate zinc levels in the blood and tissues, leading to zinc deficiency. This can affect the immune system, skin, and wound healing. It can disrupt zinc transport in the brain, leading to developmental issues and cognitive deficits, as zinc is vital for proper brain function. It can impair synaptic vesicle function, potentially affecting memory, learning, and communication between brain cells.
If you discover you have a mutation you should get your zinc levels checked and monitor these levels. Eat foods that contain zinc and possibly consider supplementation if your levels do not go up. With zinc, always consider the ratio between zinc and copper.
Improving your zinc levels can help you to improve your ADHD symptoms.
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Sources
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Bloch MH, Mulqueen J. Nutritional supplements for the treatment of ADHD. Child Adolesc Psychiatr Clin N Am. 2014 Oct;23(4):883-97. doi: 10.1016/j.chc.2014.05.002. Epub 2014 Aug 12. PMID: 25220092; PMCID: PMC4170184.
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Lepping P, Huber M. Role of zinc in the pathogenesis of attention-deficit hyperactivity disorder: implications for research and treatment. CNS Drugs. 2010 Sep;24(9):721-8. doi: 10.2165/11537610-000000000-00000. PMID: 20806985.
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Jeong J, Eide DJ. The SLC39 family of zinc transporters. Mol Aspects Med. 2013 Apr-Jun;34(2-3):612-9. doi: 10.1016/j.mam.2012.05.011. PMID: 23506894; PMCID: PMC3602797.