Zink für Insomnie
ABasierend auf 12 Studien (1 meta-analysis, 1 RCT) mit 43 Teilnehmern insgesamt. 9/12 Studien zeigen positive Effekte.
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A
Fazit
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
vs.: None
Outcome: Chronic epipharyngitis symptom improvement
Wirkung: None
None
Population: 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
vs.: Placebo
Outcome: PMS physical and psychological symptom severity
Wirkung: MD 3.69 (CI 1.65-5.74) physical health
0.0004
Population: 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
vs.: Placebo
Wirkung: 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
vs.: Placebo
Wirkung: 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
vs.: None
Outcome: Causal association of nutrients with insomnia
Wirkung: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Population: 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
vs.: Placebo
Wirkung: None
None
Key Statistics
39
Studien
2872
Teilnehmer
↑
Positive
A
Bewertung
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 Zitierungen
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 Zitierungen
Drug design, development …
2024
8 Zitierungen
Frontiers in medicine
2024
4 Zitierungen
Nutrients
2024
3 Zitierungen
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 Zitierungen
CNS & neurological …
2023
10 Zitierungen
CNS drugs
2022
139 Zitierungen
Heliyon
2022
117 Zitierungen
Nature
2022
61 Zitierungen
CNS neuroscience & …
2022
17 Zitierungen
Environmental toxicology and …
2022
6 Zitierungen
The Permanente journal
2022
Nutrition and health
2021
13 Zitierungen
Sleep health
2020
17 Zitierungen
Nutrition and health
2020
10 Zitierungen
Neuroscience and biobehavioral …
2019
45 Zitierungen
Ideggyogyaszati szemle
2019
33 Zitierungen
International journal of …
2019
26 Zitierungen
Current neurology and …
2019
11 Zitierungen
Medycyna pracy
2019
3 Zitierungen
Pakistan journal of …
2017
11 Zitierungen
Medicine
2017
2 Zitierungen
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 Zitierungen
Molecular nutrition & …
2015
18 Zitierungen
Minerva ginecologica
2015
4 Zitierungen
Child and adolescent …
2014
42 Zitierungen
Neuro endocrinology letters
2014
4 Zitierungen
International journal of …
2013
104 Zitierungen
Journal of the …
2011
138 Zitierungen
Toxicology and industrial …
2010
90 Zitierungen
Nutritional neuroscience
2008
73 Zitierungen
International journal of …
2007
56 Zitierungen
Zinc supplementation.
Other
Journal of the …
2000
52 Zitierungen
Acta psychiatrica Scandinavica
1979
22 Zitierungen
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Übliche Dosierungen
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
Obergrenze: 40 mg/day
In der Forschung untersuchte Dosierungen
| Dosierung | Dauer | Wirkung | N |
|---|---|---|---|
| 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 |
Beste Einnahmezeit: With dinner; avoid taking on an empty stomach
Safety & Side Effects
Gemeldete Nebenwirkungen
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
Bekannte Wechselwirkungen
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
Tolerierbare Höchstaufnahmemenge: 40 mg/day
Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.
Frequently Asked Questions
Does Zink help with Insomnie?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Zink may support Insomnie management. Our evidence grade is A (Strong Evidence).
How much Zink should I take for Insomnie?
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 Zink?
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 Zink and Insomnie?
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
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