Zinc para Dificultad para Conciliar el Sueño
A Evidencia Múltiples ensayos clínicos de gran tamaño muestran de forma consistente beneficios significativos.Basado en 33 estudios (4 meta-analyses, 8 RCTs) con 9,228 participantes en total. 24/33 estudios muestran efectos positivos.
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A
Conclusión
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
Efecto: -0.13y (recommended); +3.23y (excessive>40mg/d)
<0.001
Población: UK Biobank participants
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.
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
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
Efecto: None
None
Población: 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
Efecto: 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
Efecto: None
None
Población: Male C57BL/6J mice with levodopa-induced dyskinesia
Key Statistics
32
Estudios
155140
Participantes
↑
Positive
A
Calificación
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 citas
Journal of translational …
2025
6 citas
Clinical nutrition (Edinburgh, …
2025
1 citas
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 citas
Nutrients
2024
3 citas
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 citas
Nutrients
2023
9 citas
Heliyon
2022
117 citas
The journal of …
2021
7 citas
Therapeutic advances in …
2020
30 citas
Journal of animal …
2018
15 citas
The journal of …
2017
75 citas
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 citas
Child and adolescent …
2014
42 citas
Metallomics : integrated …
2014
25 citas
Pharmaceutical biology
2010
16 citas
Food and nutrition …
2009
122 citas
Public health nutrition
2008
149 citas
Nutritional neuroscience
2008
73 citas
International journal of …
2007
56 citas
Applied microbiology and …
2005
95 citas
Urologic nursing
2004
The Journal of …
2003
359 citas
Journal of photochemistry …
2003
71 citas
The British journal …
2002
358 citas
Zinc supplementation.
Other
Journal of the …
2000
52 citas
Journal of the …
1999
191 citas
The American journal …
1998
121 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 |
|---|---|---|---|
| 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 | -- |
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 Dificultad para Conciliar el Sueño?
Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that Zinc may support Dificultad para Conciliar el Sueño management. Our evidence grade is A (Strong Evidence).
How much Zinc should I take for Dificultad para Conciliar el Sueño?
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 Dificultad para Conciliar el Sueño?
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
Otros ingredientes para Dificultad para Conciliar el Sueño
Zinc para otras condiciones
References
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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.