Zinc के लिए नींद शुरू होने में कठिनाई
A33 अध्ययनों (4 meta-analyses, 8 RCTs) पर आधारित, में कुल 9,228 प्रतिभागियों के साथ। 24/33 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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A
निष्कर्ष
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)
बनाम: Non-supplemented; insufficient exercise
Outcome: Biological age acceleration
प्रभाव: -0.13y (recommended); +3.23y (excessive>40mg/d)
<0.001
जनसंख्या: UK Biobank participants
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.
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
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
बनाम: Pre-supplementation baseline
Outcome: NK cell functionality and cILC counts
प्रभाव: None
None
जनसंख्या: 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
बनाम: Placebo
प्रभाव: 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
बनाम: Zinc 0 mg/kg (LID control)
Outcome: Abnormal involuntary movements (AIMs) score
प्रभाव: None
None
जनसंख्या: Male C57BL/6J mice with levodopa-induced dyskinesia
Key Statistics
32
अध्ययन
155140
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
Journal of translational …
2025
6 उद्धरण
Clinical nutrition (Edinburgh, …
2025
1 उद्धरण
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 उद्धरण
Nutrients
2024
3 उद्धरण
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 उद्धरण
Nutrients
2023
9 उद्धरण
Heliyon
2022
117 उद्धरण
The journal of …
2021
7 उद्धरण
Therapeutic advances in …
2020
30 उद्धरण
Journal of animal …
2018
15 उद्धरण
The journal of …
2017
75 उद्धरण
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 उद्धरण
Child and adolescent …
2014
42 उद्धरण
Metallomics : integrated …
2014
25 उद्धरण
Pharmaceutical biology
2010
16 उद्धरण
Food and nutrition …
2009
122 उद्धरण
Public health nutrition
2008
149 उद्धरण
Nutritional neuroscience
2008
73 उद्धरण
International journal of …
2007
56 उद्धरण
Applied microbiology and …
2005
95 उद्धरण
Urologic nursing
2004
The Journal of …
2003
359 उद्धरण
Journal of photochemistry …
2003
71 उद्धरण
The British journal …
2002
358 उद्धरण
Zinc supplementation.
Other
Journal of the …
2000
52 उद्धरण
Journal of the …
1999
191 उद्धरण
The American journal …
1998
121 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 |
|---|---|---|---|
| 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 | -- |
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 नींद शुरू होने में कठिनाई?
Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that Zinc may support नींद शुरू होने में कठिनाई management. Our evidence grade is A (Strong Evidence).
How much Zinc should I take for नींद शुरू होने में कठिनाई?
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 नींद शुरू होने में कठिनाई?
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
इसके लिए अन्य सामग्री नींद शुरू होने में कठिनाई
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।