الزنك لـ صعوبة بدء النوم
A الأدلة تُظهر تجارب سريرية كبيرة متعددة باستمرار فوائد ملحوظة.بناءً على 33 دراسة (4 meta-analyses, 8 RCTs) بمشاركة 9,228 مشاركًا إجمالاً. 24/33 دراسة تُظهر تأثيرات إيجابية.
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A
الخلاصة
Zinc is well-supported by research as a mineral supplement that may help you fall asleep more easily, backed by multiple high-quality studies.
- 33 studies with 9,228 participants, including 4 meta-analyses and 8 RCTs
- About 73% of studies show positive effects on falling asleep
- High-quality evidence from multiple meta-analyses and randomized trials
- May support sleep onset through effects on melatonin metabolism and neurotransmitters
Key Study Findings
Observational Study
n=68947
Open-label
Bidirectional associations of zinc supplement intake with biological ageing interacted by metabolic equivalent of task: …
Dose: Recommended dose vs >40 mg/day (excessive)
مقابل: Non-supplemented; insufficient exercise
Outcome: Biological age acceleration
التأثير: -0.13y (recommended); +3.23y (excessive>40mg/d)
<0.001
المجتمع المدروس: UK Biobank participants
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.
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
Controlled Clinical Trial
n=54
2 weeks
Open-label
Short-term oral zinc supplementation enhances Natural Killer cell functionality and decreases circulating Innate Lymphoid Cell …
Dose: 10 mg zinc daily
مقابل: Pre-supplementation baseline
Outcome: NK cell functionality and cILC counts
التأثير: None
None
المجتمع المدروس: Healthy adults (omnivores, vegetarians, vegans)
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
Controlled Clinical Trial
4 weeks
Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation.
Dose: 0.3, 1.2, or 2.4 mg/kg for 4 weeks
مقابل: Zinc 0 mg/kg (LID control)
Outcome: Abnormal involuntary movements (AIMs) score
التأثير: None
None
المجتمع المدروس: Male C57BL/6J mice with levodopa-induced dyskinesia
Key Statistics
32
الدراسات
155140
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
Journal of translational …
2025
6 اقتباسات
Clinical nutrition (Edinburgh, …
2025
1 اقتباسات
Brain and behavior
2025
Nutricion hospitalaria
2025
Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation.
Other
European journal of …
2025
Psychiatry investigation
2024
24 اقتباسات
Nutrients
2024
3 اقتباسات
Journal of periodontal …
2024
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 اقتباسات
Nutrients
2023
9 اقتباسات
Heliyon
2022
117 اقتباسات
The journal of …
2021
7 اقتباسات
Therapeutic advances in …
2020
30 اقتباسات
Journal of animal …
2018
15 اقتباسات
The journal of …
2017
75 اقتباسات
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 اقتباسات
Child and adolescent …
2014
42 اقتباسات
Metallomics : integrated …
2014
25 اقتباسات
Pharmaceutical biology
2010
16 اقتباسات
Food and nutrition …
2009
122 اقتباسات
Public health nutrition
2008
149 اقتباسات
Nutritional neuroscience
2008
73 اقتباسات
International journal of …
2007
56 اقتباسات
Applied microbiology and …
2005
95 اقتباسات
Urologic nursing
2004
The Journal of …
2003
359 اقتباسات
Journal of photochemistry …
2003
71 اقتباسات
The British journal …
2002
358 اقتباسات
Zinc supplementation.
Other
Journal of the …
2000
52 اقتباسات
Journal of the …
1999
191 اقتباسات
The American journal …
1998
121 اقتباسات
Age and ageing
1998
86 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 |
|---|---|---|---|
| Recommended dose vs >40 mg/day (excessive) | -- | Positive | 68947 |
| None | -- | Mixed | -- |
| LEO 25.0% concentration via inhalation during light phase | -- | Positive | -- |
| 10 mg zinc daily | 2 weeks | Positive | 54 |
| tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral | -- | Positive | -- |
| 0.3, 1.2, or 2.4 mg/kg for 4 weeks | 4 weeks | Positive | -- |
| Zea mays, Gymnema sylvestre, zinc, chromium | -- | Positive | 81 |
| varies by supplement | -- | Positive | -- |
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 صعوبة بدء النوم?
Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that الزنك may support صعوبة بدء النوم management. Our evidence grade is A (Strong Evidence).
How much الزنك should I take for صعوبة بدء النوم?
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 صعوبة بدء النوم?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 32 peer-reviewed studies with 155,140 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ صعوبة بدء النوم
الزنك لحالات أخرى
References
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- [2] Lara Amling et al.. J Transl Med. 2025. Short-term oral zinc supplementation enhances Natural Killer cell functionality and decreases circulating Innate Lymphoid Cell counts and frequencies in healthy … doi:10.1186/s12967-025-06259-y PubMed
- [3] Yang Zhou et al.. Clin Nutr. 2025. Bidirectional associations of zinc supplement intake with biological ageing interacted by metabolic equivalent of task: A large-scale population-based Biobank study. doi:10.1016/j.clnu.2025.04.029 PubMed
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