Zink für Einschlafschwierigkeiten
A Evidenz Mehrere große klinische Studien zeigen übereinstimmend signifikante Vorteile.Basierend auf 33 Studien (4 meta-analyses, 8 RCTs) mit 9,228 Teilnehmern insgesamt. 24/33 Studien zeigen positive Effekte.
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A
Fazit
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)
vs.: Non-supplemented; insufficient exercise
Outcome: Biological age acceleration
Wirkung: -0.13y (recommended); +3.23y (excessive>40mg/d)
<0.001
Population: UK Biobank participants
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.
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
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
vs.: Pre-supplementation baseline
Outcome: NK cell functionality and cILC counts
Wirkung: None
None
Population: 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
vs.: Placebo
Wirkung: 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
vs.: Zinc 0 mg/kg (LID control)
Outcome: Abnormal involuntary movements (AIMs) score
Wirkung: None
None
Population: Male C57BL/6J mice with levodopa-induced dyskinesia
Key Statistics
32
Studien
155140
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
Journal of translational …
2025
6 Zitierungen
Clinical nutrition (Edinburgh, …
2025
1 Zitierungen
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 Zitierungen
Nutrients
2024
3 Zitierungen
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 Zitierungen
Nutrients
2023
9 Zitierungen
Heliyon
2022
117 Zitierungen
The journal of …
2021
7 Zitierungen
Therapeutic advances in …
2020
30 Zitierungen
Journal of animal …
2018
15 Zitierungen
The journal of …
2017
75 Zitierungen
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 Zitierungen
Child and adolescent …
2014
42 Zitierungen
Metallomics : integrated …
2014
25 Zitierungen
Pharmaceutical biology
2010
16 Zitierungen
Food and nutrition …
2009
122 Zitierungen
Public health nutrition
2008
149 Zitierungen
Nutritional neuroscience
2008
73 Zitierungen
International journal of …
2007
56 Zitierungen
Applied microbiology and …
2005
95 Zitierungen
Urologic nursing
2004
The Journal of …
2003
359 Zitierungen
Journal of photochemistry …
2003
71 Zitierungen
The British journal …
2002
358 Zitierungen
Zinc supplementation.
Other
Journal of the …
2000
52 Zitierungen
Journal of the …
1999
191 Zitierungen
The American journal …
1998
121 Zitierungen
Age and ageing
1998
86 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 |
|---|---|---|---|
| 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 | -- |
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 Einschlafschwierigkeiten?
Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that Zink may support Einschlafschwierigkeiten management. Our evidence grade is A (Strong Evidence).
How much Zink should I take for Einschlafschwierigkeiten?
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 Einschlafschwierigkeiten?
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
Andere Inhaltsstoffe für Einschlafschwierigkeiten
Zink für andere Beschwerden
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
- [4] Ruijie Zhang et al.. Brain Behav. 2025. Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. doi:10.1002/brb3.70237 PubMed
- [5] Rosa M Ortega et al.. Nutr Hosp. 2025. [Nutrition in improving sleep quality and fighting insomnia]. doi:10.20960/nh.06090 PubMed
- [6] Meng-Di Zhang et al.. Eur J Nutr. 2025. Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation. doi:10.1007/s00394-025-03682-1 PubMed
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- [8] Daniele Giuseppe Buccato et al.. Nutrients. 2024. Efficacy and Tolerability of a Food Supplement Based on Zea mays L., Gymnema sylvestre (Retz.) R.br.ex Sm, Zinc and Chromium … doi:10.3390/nu16152459 PubMed
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- [17] Wolfgang Kruis et al.. Dig Dis. 2016. Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? doi:10.1159/000443012 PubMed
- [18] Michael H Bloch et al.. Child Adolesc Psychiatr Clin N Am. 2014. Nutritional supplements for the treatment of ADHD. doi:10.1016/j.chc.2014.05.002 PubMed
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