Zinc para Insomnio

Q: Does Zinc help with Insomnio?

Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Zinc may support Insomnio management. Our evidence grade is A (Strong Evidence).

Q: How much Zinc should I take for Insomnio?

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.

Q: Are there side effects of Zinc?

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.

Q: How strong is the evidence for Zinc and Insomnio?

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.

Basado en 12 estudios (1 meta-analysis, 1 RCT) con 43 participantes en total. 9/12 estudios muestran efectos positivos.

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Conclusión

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 Efecto: None None

Población: 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 Efecto: MD 3.69 (CI 1.65-5.74) physical health 0.0004

Población: 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 Efecto: 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 Efecto: 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 Efecto: Magnesium OR 0.869 (95% CI 0.763-0.990) P<0.05

Población: 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 Efecto: None None

Key Statistics

Estudios

2872

Participantes

↑

Positive

Calificación

Referenced Papers

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

Journal of ethnopharmacology 2025 8 citas

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

Brain and behavior 2025

A systematic review and meta-analysis examining the role of zinc supplementation in ameliorating physical and psychological manifestations of premenstrual syndrome … Meta-Analysis

European journal of … 2025

Retracted: Chronic Epipharyngitis Treated with Epipharyngeal Abrasion Therapy: Symptoms, Diagnosis, Pathogenesis, and Treatment Outcomes. Review

JMA journal 2025

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

Nutricion hospitalaria 2025

Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study. Other

Medicine 2025

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

Psychiatry investigation 2024 24 citas

Jujuboside A Regulates Calcium Homeostasis and Structural Plasticity to Alleviate Depression-Like Behavior via Shh Signaling in Immature Neurons. Other

Drug design, development … 2024 8 citas

Commonly encountered symptoms and their management in patients with cirrhosis. Review

Frontiers in medicine 2024 4 citas

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 citas

Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms. Meta-Analysis

Psychiatry and clinical … 2023 67 citas

A Causal-Pathway Phenotype of Chronic Fatigue Syndrome due to Hemodialysis in Patients with End-Stage Renal Disease. Other

CNS & neurological … 2023 10 citas

Psychobehavioural and Cognitive Adverse Events of Anti-Seizure Medications for the Treatment of Developmental and Epileptic Encephalopathies. Review

CNS drugs 2022 139 citas

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

Heliyon 2022 117 citas

Mechanisms of inhibition and activation of extrasynaptic αβ GABAA receptors. Other

Nature 2022 61 citas

Metal ions in cerebrospinal fluid: Associations with anxiety, depression, and insomnia among cigarette smokers. Other

CNS neuroscience & … 2022 17 citas

Risk evaluation of occupational exposure of southern Brazilian flower farmers to pesticides potentially leading to cholinesterase inhibition and metals exposure. Observational

Environmental toxicology and … 2022 6 citas

Decreasing the Symptoms of Essential Tremor With Medical Painting Therapy. Case Report

The Permanente journal 2022

Impact of a Nordic diet on psychological function in young students. Other

Nutrition and health 2021 13 citas

Associations between nutritional adequacy and insomnia symptoms in Japanese men and women aged 18-69 years: a cross-sectional study. Other

Sleep health 2020 17 citas

A study of the association between cognitive abilities and dietary intake in young women. Other

Nutrition and health 2020 10 citas

Supraphysiologic-dose anabolic-androgenic steroid use: A risk factor for dementia? Review

Neuroscience and biobehavioral … 2019 45 citas

[Tracing trace elements in mental functions]. Review

Ideggyogyaszati szemle 2019 33 citas

Mutations in Prion Protein Gene: Pathogenic Mechanisms in C-Terminal vs. N-Terminal Domain, a Review. Review

International journal of … 2019 26 citas

Sleep Disorders in Wilson's Disease. Review

Current neurology and … 2019 11 citas

[Insomnia in shift workers of a zinc smelter]. Other

Medycyna pracy 2019 3 citas

Serum levels of leptin, zinc and tryptophan in obese subjects with sleep deficits. Other

Pakistan journal of … 2017 11 citas

Copper-associated hepatitis in a patient with chronic myeloid leukemia following hematopoietic stem cell transplantation: A case report. Case Report

Medicine 2017 2 citas

Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? Review

Digestive diseases (Basel, … 2016 41 citas

Zinc-containing yeast extract promotes nonrapid eye movement sleep in mice. Other

Molecular nutrition & … 2015 18 citas

[Evaluation of the efficacy of a new nutraceutical product in the treatment of postmenopausal symptoms]. Other

Minerva ginecologica 2015 4 citas

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 citas

Zinc in drug-naïve patients with short-illness-duration first episode major depressive disorder: impact on psychopathological features. Other

Neuro endocrinology letters 2014 4 citas

Probing Lingzhi or Reishi medicinal mushroom Ganoderma lucidum (higher Basidiomycetes): a bitter mushroom with amazing health benefits. Review

International journal of … 2013 104 citas

The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled … RCT

Journal of the … 2011 138 citas

Study on clinical and biochemical toxicity biomarkers in a zinc-lead mine workers. Other

Toxicology and industrial … 2010 90 citas

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

Nutritional neuroscience 2008 73 citas

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

International journal of … 2007 56 citas

Zinc supplementation. Other

Journal of the … 2000 52 citas

Depression or asthenia related to metabolic disturbances in obese patients after intestinal bypass surgery. Other

Acta psychiatrica Scandinavica 1979 22 citas

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Dosificaciones de uso común

sleep:: 15-30 mg, with dinner
general:: 8-11 mg/day

Límite superior: 40 mg/day

Dosificaciones estudiadas en la investigación

Dosificación	Duración	Efecto	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

Mejor momento para tomar: With dinner; avoid taking on an empty stomach

Safety & Side Effects

Efectos secundarios reportados

⚠ Nausea
⚠ Metallic taste
⚠ Copper depletion with long-term high-dose use
⚠ Headache

Interacciones conocidas

● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
● Penicillamine — zinc reduces absorption of this drug
● Thiazide diuretics — increase zinc excretion

Ingesta máxima tolerable: 40 mg/day

Consulte siempre a su profesional de salud antes de comenzar cualquier suplemento.Siempre consulte a su profesional de salud antes de comenzar cualquier suplemento.

Frequently Asked Questions

Does Zinc help with Insomnio?

Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Zinc may support Insomnio management. Our evidence grade is A (Strong Evidence).

How much Zinc should I take for Insomnio?

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 Zinc?

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 Zinc and Insomnio?

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

Otros ingredientes para Insomnio

Melatonin A Raíz de Valeriana A CBD A Ácidos Grasos Omega-3 A Tryptophan A Vitamina D A

Zinc para otras condiciones

Dificultad para Conciliar el Sueño A

Veredicto rápido

Basado en 12 estudios (1 meta-analysis, 1 RCT) con 43 participantes en total. 9/12 estudios muestran efectos positivos.

Evidence Strength92%

High confidence

Desglose de estudios

RCT (2)Meta (2)Other (35)

Comparar alternativas

Vea cómo se comparan otros ingredientes para esta condición.

Ver todos los ingredientes para Insomnio

Más información

Aviso legal FDA: Estas declaraciones no han sido evaluadas por la Food and Drug Administration. Los productos y la información en este sitio web no están destinados a diagnosticar, tratar, curar ni prevenir ninguna enfermedad. Las calificaciones de evidencia presentadas se basan en nuestro análisis de investigación publicada revisada por pares y no constituyen consejo médico. Siempre consulte a su profesional de salud antes de comenzar cualquier régimen de suplementos.