Zinc pour Difficulté d'Endormissement
A Preuves Plusieurs grands essais cliniques montrent de manière constante des bénéfices significatifs.Basé sur 33 études (4 meta-analyses, 8 RCTs) avec 9,228 participants au total. 24/33 études montrent des effets positifs.
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A
En conclusion
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
Effet: -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
Effet: 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
Effet: 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
Effet: 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
Effet: 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
Effet: None
None
Population: Male C57BL/6J mice with levodopa-induced dyskinesia
Key Statistics
32
Études
155140
Participants
↑
Positive
A
Note
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 citations
Journal of translational …
2025
6 citations
Clinical nutrition (Edinburgh, …
2025
1 citations
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 citations
Nutrients
2024
3 citations
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 citations
Nutrients
2023
9 citations
Heliyon
2022
117 citations
The journal of …
2021
7 citations
Therapeutic advances in …
2020
30 citations
Journal of animal …
2018
15 citations
The journal of …
2017
75 citations
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 citations
Child and adolescent …
2014
42 citations
Metallomics : integrated …
2014
25 citations
Pharmaceutical biology
2010
16 citations
Food and nutrition …
2009
122 citations
Public health nutrition
2008
149 citations
Nutritional neuroscience
2008
73 citations
International journal of …
2007
56 citations
Applied microbiology and …
2005
95 citations
Urologic nursing
2004
The Journal of …
2003
359 citations
Journal of photochemistry …
2003
71 citations
The British journal …
2002
358 citations
Zinc supplementation.
Other
Journal of the …
2000
52 citations
Journal of the …
1999
191 citations
The American journal …
1998
121 citations
Age and ageing
1998
86 citations
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Posologies couramment utilisées
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
Limite supérieure : 40 mg/day
Posologies étudiées dans la recherche
| Posologie | Durée | Effet | 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 | -- |
Moment optimal de prise : With dinner; avoid taking on an empty stomach
Safety & Side Effects
Effets indésirables signalés
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
Interactions connues
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
Apport maximal tolérable : 40 mg/day
Consultez toujours votre professionnel de santé avant de commencer tout complément alimentaire.Consultez toujours votre professionnel de santé avant de commencer tout complément alimentaire.
Frequently Asked Questions
Does Zinc help with Difficulté d'Endormissement?
Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that Zinc may support Difficulté d'Endormissement management. Our evidence grade is A (Strong Evidence).
How much Zinc should I take for Difficulté d'Endormissement?
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 Difficulté d'Endormissement?
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
Autres ingrédients pour Difficulté d'Endormissement
Zinc pour d'autres pathologies
References
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Avertissement FDA: Ces déclarations n'ont pas été évaluées par la Food and Drug Administration. Les produits et informations sur ce site ne sont pas destinés à diagnostiquer, traiter, guérir ou prévenir quelque maladie que ce soit. Les notes de preuve présentées sont basées sur notre analyse de la recherche publiée et évaluée par des pairs et ne constituent pas un avis médical. Consultez toujours votre professionnel de santé avant de commencer tout régime de compléments alimentaires.