الزنك لـ الأرق
Aبناءً على 12 دراسة (1 meta-analysis, 1 RCT) بمشاركة 43 مشاركًا إجمالاً. 9/12 دراسة تُظهر تأثيرات إيجابية.
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A
الخلاصة
Zinc shows promising early signs for supporting sleep quality, but the evidence is limited by very small study sizes and more research is needed.
- 75% of 12 studies show positive effects, but only 43 total participants
- Zinc is involved in neurotransmitter regulation related to sleep
- Genetic studies suggest a causal link between zinc levels and sleep
- May work well alongside other sleep-supporting minerals like magnesium
Key Study Findings
Review
Retracted: Chronic Epipharyngitis Treated with Epipharyngeal Abrasion Therapy: Symptoms, Diagnosis, Pathogenesis, and Treatment Outcomes.
Dose: 1% zinc chloride solution
مقابل: None
Outcome: Chronic epipharyngitis symptom improvement
التأثير: None
None
المجتمع المدروس: Patients with chronic epipharyngitis (retracted publication)
Meta-Analysis
A systematic review and meta-analysis examining the role of zinc supplementation in ameliorating physical and …
Dose: None
مقابل: Placebo
Outcome: PMS physical and psychological symptom severity
التأثير: MD 3.69 (CI 1.65-5.74) physical health
0.0004
المجتمع المدروس: Young females with premenstrual syndrome (5 RCTs)
animal experimental study
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Dose: LEO 25.0% concentration via inhalation during light phase
مقابل: Placebo
التأثير: LEO 25% significantly shortened NREM sleep latency, increased NREM sleep, decreased wakefulness; com
None
Mendelian randomization
Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study.
Dose: None
مقابل: Placebo
التأثير: Folate vs chronotype OR 1.09 (95% CI 1.01-1.17); Vitamin B6 vs chronotype OR 0.91 (95% CI 0.86-0.96)
Folate p=0.02; Vitamin B6 p=1.
Other
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Dose: None
مقابل: None
Outcome: Causal association of nutrients with insomnia
التأثير: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
المجتمع المدروس: FinnGen insomnia GWAS population
review
[Nutrition in improving sleep quality and fighting insomnia].
Dose: tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral
مقابل: Placebo
التأثير: None
None
Key Statistics
39
الدراسات
2872
المشاركون
↑
Positive
A
التقييم
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 اقتباسات
Brain and behavior
2025
European journal of …
2025
JMA journal
2025
Nutricion hospitalaria
2025
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Other
Medicine
2025
Psychiatry investigation
2024
24 اقتباسات
Drug design, development …
2024
8 اقتباسات
Frontiers in medicine
2024
4 اقتباسات
Nutrients
2024
3 اقتباسات
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 اقتباسات
CNS & neurological …
2023
10 اقتباسات
CNS drugs
2022
139 اقتباسات
Heliyon
2022
117 اقتباسات
Nature
2022
61 اقتباسات
CNS neuroscience & …
2022
17 اقتباسات
Environmental toxicology and …
2022
6 اقتباسات
The Permanente journal
2022
Nutrition and health
2021
13 اقتباسات
Sleep health
2020
17 اقتباسات
Nutrition and health
2020
10 اقتباسات
Neuroscience and biobehavioral …
2019
45 اقتباسات
Ideggyogyaszati szemle
2019
33 اقتباسات
International journal of …
2019
26 اقتباسات
Current neurology and …
2019
11 اقتباسات
Medycyna pracy
2019
3 اقتباسات
Pakistan journal of …
2017
11 اقتباسات
Medicine
2017
2 اقتباسات
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 اقتباسات
Molecular nutrition & …
2015
18 اقتباسات
Minerva ginecologica
2015
4 اقتباسات
Child and adolescent …
2014
42 اقتباسات
Neuro endocrinology letters
2014
4 اقتباسات
International journal of …
2013
104 اقتباسات
Journal of the …
2011
138 اقتباسات
Toxicology and industrial …
2010
90 اقتباسات
Nutritional neuroscience
2008
73 اقتباسات
International journal of …
2007
56 اقتباسات
Zinc supplementation.
Other
Journal of the …
2000
52 اقتباسات
Acta psychiatrica Scandinavica
1979
22 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
الحد الأعلى: 40 mg/day
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| 1% zinc chloride solution | -- | Positive | -- |
| None | -- | Positive | -- |
| LEO 25.0% concentration via inhalation during light phase | -- | Positive | -- |
| None | -- | Mixed | -- |
| None | -- | Positive | -- |
| tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral | -- | Positive | -- |
| None | -- | Neutral | -- |
| Zea mays, Gymnema sylvestre, zinc, chromium | -- | Positive | 81 |
أفضل وقت للتناول: With dinner; avoid taking on an empty stomach
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
التفاعلات المعروفة
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
الحد الأقصى المسموح به: 40 mg/day
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does الزنك help with الأرق?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that الزنك may support الأرق management. Our evidence grade is A (Strong Evidence).
How much الزنك should I take for الأرق?
Studies have used various dosages. A commonly studied range is 15-30 mg, with dinner. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of الزنك?
Reported side effects may include Nausea, Metallic taste, Copper depletion with long-term high-dose use, Headache. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for الزنك and الأرق?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 39 peer-reviewed studies with 2,872 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ الأرق
الزنك لحالات أخرى
إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.