Seng untuk Insomnia
ABerdasarkan 12 studi (1 meta-analysis, 1 RCT) dengan 43 peserta secara total. 9/12 studi menunjukkan efek positif.
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A
Kesimpulan
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
Efek: None
None
Populasi: 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
Efek: MD 3.69 (CI 1.65-5.74) physical health
0.0004
Populasi: 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
Efek: 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
Efek: 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
Efek: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Populasi: 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
Efek: None
None
Key Statistics
39
Studi
2872
Peserta
↑
Positive
A
Peringkat
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 sitasi
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 sitasi
Drug design, development …
2024
8 sitasi
Frontiers in medicine
2024
4 sitasi
Nutrients
2024
3 sitasi
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 sitasi
CNS & neurological …
2023
10 sitasi
CNS drugs
2022
139 sitasi
Heliyon
2022
117 sitasi
Nature
2022
61 sitasi
CNS neuroscience & …
2022
17 sitasi
Environmental toxicology and …
2022
6 sitasi
The Permanente journal
2022
Nutrition and health
2021
13 sitasi
Sleep health
2020
17 sitasi
Nutrition and health
2020
10 sitasi
Neuroscience and biobehavioral …
2019
45 sitasi
Ideggyogyaszati szemle
2019
33 sitasi
International journal of …
2019
26 sitasi
Current neurology and …
2019
11 sitasi
Medycyna pracy
2019
3 sitasi
Pakistan journal of …
2017
11 sitasi
Medicine
2017
2 sitasi
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 sitasi
Molecular nutrition & …
2015
18 sitasi
Minerva ginecologica
2015
4 sitasi
Child and adolescent …
2014
42 sitasi
Neuro endocrinology letters
2014
4 sitasi
International journal of …
2013
104 sitasi
Journal of the …
2011
138 sitasi
Toxicology and industrial …
2010
90 sitasi
Nutritional neuroscience
2008
73 sitasi
International journal of …
2007
56 sitasi
Zinc supplementation.
Other
Journal of the …
2000
52 sitasi
Acta psychiatrica Scandinavica
1979
22 sitasi
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosis yang Umum Digunakan
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
Batas atas: 40 mg/day
Dosis yang Diteliti dalam Penelitian
| Dosis | Durasi | Efek | 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 |
Waktu terbaik diminum: With dinner; avoid taking on an empty stomach
Safety & Side Effects
Efek Samping yang Dilaporkan
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
Interaksi yang Diketahui
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
Asupan atas yang dapat ditoleransi: 40 mg/day
Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
Frequently Asked Questions
Does Seng help with Insomnia?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Seng may support Insomnia management. Our evidence grade is A (Strong Evidence).
How much Seng should I take for Insomnia?
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 Seng?
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 Seng and Insomnia?
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
Bahan lain untuk Insomnia
Seng untuk kondisi lain
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