Zinco per Insonnia
ABasato su 12 studi (1 meta-analysis, 1 RCT) con 43 partecipanti totali. 9/12 studi mostrano effetti positivi.
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A
In sintesi
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
Effetto: None
None
Popolazione: 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
Effetto: MD 3.69 (CI 1.65-5.74) physical health
0.0004
Popolazione: 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
Effetto: 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
Effetto: 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
Effetto: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Popolazione: 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
Effetto: None
None
Key Statistics
39
Studi
2872
Partecipanti
↑
Positive
A
Grado
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 citazioni
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 citazioni
Drug design, development …
2024
8 citazioni
Frontiers in medicine
2024
4 citazioni
Nutrients
2024
3 citazioni
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 citazioni
CNS & neurological …
2023
10 citazioni
CNS drugs
2022
139 citazioni
Heliyon
2022
117 citazioni
Nature
2022
61 citazioni
CNS neuroscience & …
2022
17 citazioni
Environmental toxicology and …
2022
6 citazioni
The Permanente journal
2022
Nutrition and health
2021
13 citazioni
Sleep health
2020
17 citazioni
Nutrition and health
2020
10 citazioni
Neuroscience and biobehavioral …
2019
45 citazioni
Ideggyogyaszati szemle
2019
33 citazioni
International journal of …
2019
26 citazioni
Current neurology and …
2019
11 citazioni
Medycyna pracy
2019
3 citazioni
Pakistan journal of …
2017
11 citazioni
Medicine
2017
2 citazioni
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 citazioni
Molecular nutrition & …
2015
18 citazioni
Minerva ginecologica
2015
4 citazioni
Child and adolescent …
2014
42 citazioni
Neuro endocrinology letters
2014
4 citazioni
International journal of …
2013
104 citazioni
Journal of the …
2011
138 citazioni
Toxicology and industrial …
2010
90 citazioni
Nutritional neuroscience
2008
73 citazioni
International journal of …
2007
56 citazioni
Zinc supplementation.
Other
Journal of the …
2000
52 citazioni
Acta psychiatrica Scandinavica
1979
22 citazioni
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosaggi di uso comune
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
Limite massimo: 40 mg/day
Dosaggi studiati nella ricerca
| Dosaggio | Durata | Effetto | 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 |
Momento migliore per l'assunzione: With dinner; avoid taking on an empty stomach
Safety & Side Effects
Effetti collaterali segnalati
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
Interazioni note
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
Livello di assunzione massimo tollerabile: 40 mg/day
Consultare sempre il proprio medico prima di iniziare qualsiasi integratore.Consultate sempre il vostro medico prima di iniziare qualsiasi integratore.
Frequently Asked Questions
Does Zinco help with Insonnia?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Zinco may support Insonnia management. Our evidence grade is A (Strong Evidence).
How much Zinco should I take for Insonnia?
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 Zinco?
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 Zinco and Insonnia?
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
Altri ingredienti per Insonnia
Zinco per altre condizioni
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