Since antidepressants can cause several side effects, many seek out alternatives. One that’s brought into question is whether or not you can use zinc for depression.

Admittedly, this isn’t the most promising supplement we’ve reviewed. However, if you struggle with zinc deficiency, changes are you’re exasperating your depressive symptoms.

What is Zinc?

Zinc is a mineral that’s plays an integral role in immune support, cell growth, tissue healing, DNA creation, and protein building. The human body requires it for healthy growth during childhood, adolescence, and pregnancy. ¹

While zinc deficiencies are rare, they can cause the following when they do occur: ²

• Cognitive issues
• Loss of taste and smell
• Problems with wound healing
• Slow growth

What are the Benefits of Zinc?

Zinc deficiencies may occur in someone with one of the following conditions:

• Alcohol use disorder
• Anorexia
• Celiac disease
• Chron’s disease
• Severely restricted diet

The reason for this is the majority of the population gets the required amount of zinc through a balanced diet and multivitamins. As a result, zinc may already help you in the prevention of:

• Acne
• Age-related macular degeneration (AMD)
• Attention-deficit/hyperactivity disorder (ADHD)
• Bone health
• Chronic conditions (i.e. arthritis, heart disease, neurological conditions)
• Colds
• Sickle cell disease
• Type 2 diabetes

Can You Use Zinc for Depression?

Zinc has natural antioxidant and anti-inflammatory properties and some researchers believe these may benefit depression.

This assumption comes from the fact that people with zinc deficiency are at an increased risk of depression. ³ More specifically, researchers discovered people with depression had blood zinc levels of 0.12 µg/mL lower than the overall population.

On top of this, a 2012 study suggests that zinc supplements taken alongside antidepressants helped reduce symptoms. ⁵

Still, research is limited. Furthermore, zinc there’s no evidence to suggest zinc is an antidote for depression. While it may be helpful alongside traditional treatment methods, it’s admittedly not as effective as other supplements we’ve reviewed, such as vitamin D and n-acetylcysteine (NAC).

Zinc Dosage Recommendation

If you plan to take zinc for depression, your dosage depends on your age. You can use the following chart to get a better idea:

Ages birth to 13	Ages 14 to 18	Ages 19 and older
2mg to 8mg	11mg (males) or 9mg (females)	11mg (males) or 8mg females

Pregnant or breastfeeding women require more zinc (12 to 13mg).

While you can receive a dose of zinc through a regular multivitamin, most get it through their diet. The only populations that may need to be concerned about not getting enough zinc through diet are vegetarians and vegans.

The most common foods that contain zinc include: ⁶

• Chicken
• Fish
• Fortified cereals
• Meat
• Oysters
• Some seafood (i.e. crab and lobster)

Zinc Safety and Side Effects

Most people who take zinc supplements will not experience any side effects. The most common complaint is a slightly upset stomach and usually only occurs when zinc is not taken with food. Therefore, it’s in your interest to take a supplement right after breakfast and NOT alongside iron or calcium supplements.

However, if you take too much zinc, you may experience the following: ⁷

• Diarrhea
• Headaches
• Loss of appetite
• Nausea and vomiting
• Stomach pain or cramping

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Zinc for Depression Reviews

Since zinc supplements are not controlled by the Food and Drug Administration (FDA), you need to be careful with what you buy. We recommend the following:

We start off our list with Nature Made for one reason: this is the most balanced zinc supplement we could find. Each purchase comes with a 100-day supply, and for just $5.79, we’d say that’s a solid deal.

Since it can be difficult to garner zinc on a vegan diet, we wanted to showcase our favorite vegan zinc supplement. This comes with a bit more than a standard dose, at 50mg, and provides you with a 100-day supply.

If you struggle to swallow capsules, you can always opt for a tincture. Vimergy’s organic liquid zinc comes with 7.5mg per serving – a fairly low dosage compared to other brands, but effective nonetheless.

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Final Word

Admittedly, zinc is not the most effective supplement for depression. However, if your depression is a response to zinc deficiency, these supplements may be useful. Still, you likely already receive enough zinc through your diet.

If you plan to take zinc for depression, it’s important to consult your doctor beforehand. While rare, zinc can have negative interactions with medication.

Zinc for Depression FAQs

References

¹ Chasapis CT, Loutsidou AC, Spiliopoulou CA, Stefanidou ME. Zinc and human health: an update. Arch Toxicol. 2012 Apr;86(4):521-34. doi: 10.1007/s00204-011-0775-1. Epub 2011 Nov 10. PMID: 22071549.

² Maxfield L, Shukla S, Crane JS. Zinc Deficiency. 2023 Jun 28. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 29630283.

³ Wang J, Um P, Dickerman BA, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018 May 9;10(5):584. doi: 10.3390/nu10050584. PMID: 29747386; PMCID: PMC5986464.

⁴ Swardfager W, Herrmann N, Mazereeuw G, Goldberger K, Harimoto T, Lanctôt KL. Zinc in depression: a meta-analysis. Biol Psychiatry. 2013 Dec 15;74(12):872-8. doi: 10.1016/j.biopsych.2013.05.008. Epub 2013 Jun 24. PMID: 23806573.

⁵ Lai J, Moxey A, Nowak G, Vashum K, Bailey K, McEvoy M. The efficacy of zinc supplementation in depression: systematic review of randomised controlled trials. J Affect Disord. 2012 Jan;136(1-2):e31-e39. doi: 10.1016/j.jad.2011.06.022. Epub 2011 Jul 27. PMID: 21798601.

⁶ Olza J, Aranceta-Bartrina J, González-Gross M, Ortega RM, Serra-Majem L, Varela-Moreiras G, Gil Á. Reported Dietary Intake and Food Sources of Zinc, Selenium, and Vitamins A, E and C in the Spanish Population: Findings from the ANIBES Study. Nutrients. 2017 Jul 6;9(7):697. doi: 10.3390/nu9070697. PMID: 28684689; PMCID: PMC5537812.

⁷ Fosmire GJ. Zinc toxicity. Am J Clin Nutr. 1990 Feb;51(2):225-7. doi: 10.1093/ajcn/51.2.225. PMID: 2407097.