Zinc for depression may help as a complement to standard treatment, but the evidence doesn’t support using it as a replacement for antidepressants. Studies suggest zinc supplements can modestly improve symptoms when taken alongside antidepressants, and people with depression tend to have lower blood zinc levels. But there’s not enough evidence that zinc works well on its own.

Since antidepressants can cause several side effects, many people look for natural alternatives, and zinc is one that often comes up. Admittedly, this isn’t the most promising supplement we’ve reviewed. However, if you have a zinc deficiency, chances are it’s exacerbating your depressive symptoms.

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Key Highlights

• Complement, not a replacement – Zinc for depression may modestly improve symptoms when taken alongside antidepressants, but there isn’t enough evidence that it works well on its own, and it’s less promising than supplements like vitamin D and NAC.

• Deficiency is the key connection – People with depression tend to have lower blood zinc levels and zinc deficiency. Most people already get enough zinc from foods like meat, fish, oysters, and fortified cereals.

• Dose and safety matter – Daily needs vary by age (roughly 8 to 11mg for most adults), and taking zinc with food helps prevent stomach upset. Too much can cause nausea, diarrhea, headaches, and cramping, so talk to your doctor first, since zinc can interact with some medications.

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Table of Contents

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What is Zinc?

Zinc is a mineral that 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, 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

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.

Frequently Asked Questions (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.