Zink für Einschlafschwierigkeiten

Basierend auf 33 Studien (4 meta-analyses, 8 RCTs) mit 9,228 Teilnehmern insgesamt. 24/33 Studien zeigen positive Effekte.

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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

Studien

155140

Teilnehmer

↑

Positive

Bewertung

Referenced Papers

Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. Other

Journal of ethnopharmacology 2025 8 Zitierungen

Short-term oral zinc supplementation enhances Natural Killer cell functionality and decreases circulating Innate Lymphoid Cell counts and frequencies in healthy … Other

Journal of translational … 2025 6 Zitierungen

Bidirectional associations of zinc supplement intake with biological ageing interacted by metabolic equivalent of task: A large-scale population-based Biobank study. Other

Clinical nutrition (Edinburgh, … 2025 1 Zitierungen

Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. Other

Brain and behavior 2025

[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation. Other

European journal of … 2025

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 Zitierungen

Efficacy and Tolerability of a Food Supplement Based on Zea mays L., Gymnema sylvestre (Retz.) R.br.ex Sm, Zinc and Chromium … RCT

Nutrients 2024 3 Zitierungen

Bacterial cellulose matrix and acellular dermal matrix seeded with fibroblasts grown in platelet-rich plasma supplemented medium, compared to free gingival … Other

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

Yeast Beta-Glucan Supplementation with Multivitamins Attenuates Cognitive Impairments in Individuals with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial. RCT

Nutrients 2023 9 Zitierungen

A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). Review

Heliyon 2022 117 Zitierungen

Zinc supplementation during chemotherapy for gynecological malignancy. Other

The journal of … 2021 7 Zitierungen

Lack of evidence for the effectiveness or safety of over-the-counter cannabidiol products. Review

Therapeutic advances in … 2020 30 Zitierungen

Modulation of ruminal and intestinal fermentation by medicinal plants and zinc from different sources. Other

Journal of animal … 2018 15 Zitierungen

Are Dietary Supplements and Nutraceuticals Effective for Musculoskeletal Health and Cognitive Function? A Scoping Review. Review

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

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 Zitierungen

Zinc fate in animal husbandry systems. Review

Metallomics : integrated … 2014 25 Zitierungen

Chios mastic, a natural supplement for zinc to enhance male sexuality and prostate function. Other

Pharmaceutical biology 2010 16 Zitierungen

Effects of maternal zinc supplementation on pregnancy and lactation outcomes. Review

Food and nutrition … 2009 122 Zitierungen

Iron and zinc deficiencies in China: what is a feasible and cost-effective strategy? Other

Public health nutrition 2008 149 Zitierungen

Suppressive effect of Yokukansan on excessive release of glutamate and aspartate in the hippocampus of zinc-deficient rats. Other

Nutritional neuroscience 2008 73 Zitierungen

Future therapeutic treatment of COPD: struggle between oxidants and cytokines. Review

International journal of … 2007 56 Zitierungen

Utilization of keratin-containing biowaste to produce biohydrogen. Other

Applied microbiology and … 2005 95 Zitierungen

Zinc for prostate disease and other conditions: a little evidence, a lot of hype, and a significant potential problem. Review

Urologic nursing 2004

Zinc deficiency, infectious disease and mortality in the developing world. Review

The Journal of … 2003 359 Zitierungen

N-acetyl-L-cysteine prevents DNA damage induced by UVA, UVB and visible radiation in human fibroblasts. Other

Journal of photochemistry … 2003 71 Zitierungen

The immune system: a target for functional foods? Review

The British journal … 2002 358 Zitierungen

Zinc supplementation. Other

Journal of the … 2000 52 Zitierungen

Intake of vitamins B6 and C and the risk of kidney stones in women. Other

Journal of the … 1999 191 Zitierungen

Zinc and micronutrient supplements for children. Review

The American journal … 1998 121 Zitierungen

Effect of zinc or zinc plus arginine supplementation on antibody titre and lymphocyte subsets after influenza vaccination in elderly subjects: … RCT

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

Vitamin B6 A Magnesiumglycinat A Melatonin A Hops A L-Theanin A Apigenin B

Zink für andere Beschwerden

Insomnie A

Kurzfazit

Basierend auf 33 Studien (4 meta-analyses, 8 RCTs) mit 9,228 Teilnehmern insgesamt. 24/33 Studien zeigen positive Effekte.

Evidence Strength92%

High confidence

Studienübersicht

RCT (3)Meta (1)Other (28)

Alternativen vergleichen

Sehen Sie, wie andere Inhaltsstoffe bei dieser Beschwerde abschneiden.

Alle Inhaltsstoffe ansehen für Einschlafschwierigkeiten

Mehr erfahren

FDA-Haftungsausschluss: Diese Aussagen wurden nicht von der Food and Drug Administration bewertet. Die Produkte und Informationen auf dieser Website sind nicht dazu bestimmt, Krankheiten zu diagnostizieren, zu behandeln, zu heilen oder zu verhindern. Die dargestellten Evidenzbewertungen basieren auf unserer Analyse veröffentlichter begutachteter Forschung und stellen keine medizinische Beratung dar. Konsultieren Sie immer Ihren Arzt, bevor Sie mit der Einnahme von Nahrungsergänzungsmitteln beginnen.