Zinc के लिए अनिद्रा
A12 अध्ययनों (1 meta-analysis, 1 RCT) पर आधारित, में कुल 43 प्रतिभागियों के साथ। 9/12 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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A
निष्कर्ष
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
बनाम: None
Outcome: Chronic epipharyngitis symptom improvement
प्रभाव: None
None
जनसंख्या: 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
बनाम: Placebo
Outcome: PMS physical and psychological symptom severity
प्रभाव: MD 3.69 (CI 1.65-5.74) physical health
0.0004
जनसंख्या: 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
बनाम: Placebo
प्रभाव: 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
बनाम: Placebo
प्रभाव: 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
बनाम: None
Outcome: Causal association of nutrients with insomnia
प्रभाव: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
जनसंख्या: 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
बनाम: Placebo
प्रभाव: None
None
Key Statistics
39
अध्ययन
2872
प्रतिभागी
↑
Positive
A
ग्रेड
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 उद्धरण
Brain and behavior
2025
European journal of …
2025
JMA journal
2025
Nutricion hospitalaria
2025
Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study.
Other
Medicine
2025
Psychiatry investigation
2024
24 उद्धरण
Drug design, development …
2024
8 उद्धरण
Frontiers in medicine
2024
4 उद्धरण
Nutrients
2024
3 उद्धरण
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 उद्धरण
CNS & neurological …
2023
10 उद्धरण
CNS drugs
2022
139 उद्धरण
Heliyon
2022
117 उद्धरण
Nature
2022
61 उद्धरण
CNS neuroscience & …
2022
17 उद्धरण
Environmental toxicology and …
2022
6 उद्धरण
The Permanente journal
2022
Nutrition and health
2021
13 उद्धरण
Sleep health
2020
17 उद्धरण
Nutrition and health
2020
10 उद्धरण
Neuroscience and biobehavioral …
2019
45 उद्धरण
Ideggyogyaszati szemle
2019
33 उद्धरण
International journal of …
2019
26 उद्धरण
Current neurology and …
2019
11 उद्धरण
Medycyna pracy
2019
3 उद्धरण
Pakistan journal of …
2017
11 उद्धरण
Medicine
2017
2 उद्धरण
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 उद्धरण
Molecular nutrition & …
2015
18 उद्धरण
Minerva ginecologica
2015
4 उद्धरण
Child and adolescent …
2014
42 उद्धरण
Neuro endocrinology letters
2014
4 उद्धरण
International journal of …
2013
104 उद्धरण
Journal of the …
2011
138 उद्धरण
Toxicology and industrial …
2010
90 उद्धरण
Nutritional neuroscience
2008
73 उद्धरण
International journal of …
2007
56 उद्धरण
Zinc supplementation.
Other
Journal of the …
2000
52 उद्धरण
Acta psychiatrica Scandinavica
1979
22 उद्धरण
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
सामान्य रूप से उपयोग की जाने वाली खुराकें
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
अधिकतम सीमा: 40 mg/day
अनुसंधान में अध्ययन की गई खुराकें
| खुराक | अवधि | प्रभाव | 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 |
सेवन का सर्वोत्तम समय: With dinner; avoid taking on an empty stomach
Safety & Side Effects
रिपोर्ट किए गए दुष्प्रभाव
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
ज्ञात अंतःक्रियाएँ
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
सहनीय अधिकतम सेवन: 40 mg/day
कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।
Frequently Asked Questions
Does Zinc help with अनिद्रा?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Zinc may support अनिद्रा management. Our evidence grade is A (Strong Evidence).
How much Zinc should I take for अनिद्रा?
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 अनिद्रा?
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
इसके लिए अन्य सामग्री अनिद्रा
Zinc अन्य स्वास्थ्य स्थितियों के लिए
FDA अस्वीकरण: इन कथनों का Food and Drug Administration द्वारा मूल्यांकन नहीं किया गया है। इस वेबसाइट पर उत्पादों और जानकारी का उद्देश्य किसी बीमारी का निदान, उपचार, इलाज या रोकथाम नहीं है। प्रस्तुत साक्ष्य ग्रेड प्रकाशित पीयर-रिव्यूड अनुसंधान के हमारे विश्लेषण पर आधारित हैं और चिकित्सा सलाह नहीं हैं। कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।