亜鉛：不眠症

Q: Does 亜鉛 help with 不眠症?

Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that 亜鉛 may support 不眠症 management. Our evidence grade is A (Strong Evidence).

Q: How much 亜鉛 should I take for 不眠症?

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.

Q: Are there side effects of 亜鉛?

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.

Q: How strong is the evidence for 亜鉛 and 不眠症?

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.

合計43名の参加者を対象とした12件の研究（メタアナリシス1件、RCT 1件を含む）に基づく。12件中9件の研究で肯定的な効果が示されている。

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結論

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 効果: None None

対象集団: 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 効果: MD 3.69 (CI 1.65-5.74) physical health 0.0004

対象集団: 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 効果: 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 効果: 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 効果: Magnesium OR 0.869 (95% CI 0.763-0.990) P<0.05

対象集団: 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 効果: None None

Key Statistics

研究数

2872

参加者数

↑

Positive

グレード

Referenced Papers

Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. Other

Journal of ethnopharmacology 2025 8 件の引用

Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. Other

Brain and behavior 2025

A systematic review and meta-analysis examining the role of zinc supplementation in ameliorating physical and psychological manifestations of premenstrual syndrome … Meta-Analysis

European journal of … 2025

Retracted: Chronic Epipharyngitis Treated with Epipharyngeal Abrasion Therapy: Symptoms, Diagnosis, Pathogenesis, and Treatment Outcomes. Review

JMA journal 2025

[Nutrition in improving sleep quality and fighting insomnia]. Review

Nutricion hospitalaria 2025

Causal relations of trace elements and nutrients with insomnia: A Mendelian randomization study. Other

Medicine 2025

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 件の引用

Jujuboside A Regulates Calcium Homeostasis and Structural Plasticity to Alleviate Depression-Like Behavior via Shh Signaling in Immature Neurons. Other

Drug design, development … 2024 8 件の引用

Commonly encountered symptoms and their management in patients with cirrhosis. Review

Frontiers in medicine 2024 4 件の引用

Efficacy and Tolerability of a Food Supplement Based on Zea mays L., Gymnema sylvestre (Retz.) R.br.ex Sm, Zinc and Chromium … RCT

Nutrients 2024 3 件の引用

Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms. Meta-Analysis

Psychiatry and clinical … 2023 67 件の引用

A Causal-Pathway Phenotype of Chronic Fatigue Syndrome due to Hemodialysis in Patients with End-Stage Renal Disease. Other

CNS & neurological … 2023 10 件の引用

Psychobehavioural and Cognitive Adverse Events of Anti-Seizure Medications for the Treatment of Developmental and Epileptic Encephalopathies. Review

CNS drugs 2022 139 件の引用

A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). Review

Heliyon 2022 117 件の引用

Mechanisms of inhibition and activation of extrasynaptic αβ GABAA receptors. Other

Nature 2022 61 件の引用

Metal ions in cerebrospinal fluid: Associations with anxiety, depression, and insomnia among cigarette smokers. Other

CNS neuroscience & … 2022 17 件の引用

Risk evaluation of occupational exposure of southern Brazilian flower farmers to pesticides potentially leading to cholinesterase inhibition and metals exposure. Observational

Environmental toxicology and … 2022 6 件の引用

Decreasing the Symptoms of Essential Tremor With Medical Painting Therapy. Case Report

The Permanente journal 2022

Impact of a Nordic diet on psychological function in young students. Other

Nutrition and health 2021 13 件の引用

Associations between nutritional adequacy and insomnia symptoms in Japanese men and women aged 18-69 years: a cross-sectional study. Other

Sleep health 2020 17 件の引用

A study of the association between cognitive abilities and dietary intake in young women. Other

Nutrition and health 2020 10 件の引用

Supraphysiologic-dose anabolic-androgenic steroid use: A risk factor for dementia? Review

Neuroscience and biobehavioral … 2019 45 件の引用

[Tracing trace elements in mental functions]. Review

Ideggyogyaszati szemle 2019 33 件の引用

Mutations in Prion Protein Gene: Pathogenic Mechanisms in C-Terminal vs. N-Terminal Domain, a Review. Review

International journal of … 2019 26 件の引用

Sleep Disorders in Wilson's Disease. Review

Current neurology and … 2019 11 件の引用

[Insomnia in shift workers of a zinc smelter]. Other

Medycyna pracy 2019 3 件の引用

Serum levels of leptin, zinc and tryptophan in obese subjects with sleep deficits. Other

Pakistan journal of … 2017 11 件の引用

Copper-associated hepatitis in a patient with chronic myeloid leukemia following hematopoietic stem cell transplantation: A case report. Case Report

Medicine 2017 2 件の引用

Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? Review

Digestive diseases (Basel, … 2016 41 件の引用

Zinc-containing yeast extract promotes nonrapid eye movement sleep in mice. Other

Molecular nutrition & … 2015 18 件の引用

[Evaluation of the efficacy of a new nutraceutical product in the treatment of postmenopausal symptoms]. Other

Minerva ginecologica 2015 4 件の引用

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 件の引用

Zinc in drug-naïve patients with short-illness-duration first episode major depressive disorder: impact on psychopathological features. Other

Neuro endocrinology letters 2014 4 件の引用

Probing Lingzhi or Reishi medicinal mushroom Ganoderma lucidum (higher Basidiomycetes): a bitter mushroom with amazing health benefits. Review

International journal of … 2013 104 件の引用

The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled … RCT

Journal of the … 2011 138 件の引用

Study on clinical and biochemical toxicity biomarkers in a zinc-lead mine workers. Other

Toxicology and industrial … 2010 90 件の引用

Suppressive effect of Yokukansan on excessive release of glutamate and aspartate in the hippocampus of zinc-deficient rats. Other

Nutritional neuroscience 2008 73 件の引用

Future therapeutic treatment of COPD: struggle between oxidants and cytokines. Review

International journal of … 2007 56 件の引用

Zinc supplementation. Other

Journal of the … 2000 52 件の引用

Depression or asthenia related to metabolic disturbances in obese patients after intestinal bypass surgery. Other

Acta psychiatrica Scandinavica 1979 22 件の引用

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

一般的な使用量

sleep:: 15-30 mg, with dinner
general:: 8-11 mg/day

上限量： 40 mg/day

研究で検討された用量

用量	期間	効果	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

推奨摂取タイミング： With dinner; avoid taking on an empty stomach

Safety & Side Effects

報告されている副作用

⚠ Nausea
⚠ Metallic taste
⚠ Copper depletion with long-term high-dose use
⚠ Headache

既知の相互作用

● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
● Penicillamine — zinc reduces absorption of this drug
● Thiazide diuretics — increase zinc excretion

耐容上限摂取量： 40 mg/day

サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

Frequently Asked Questions

Does 亜鉛 help with 不眠症?

Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that 亜鉛 may support 不眠症 management. Our evidence grade is A (Strong Evidence).

How much 亜鉛 should I take for 不眠症?

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 亜鉛?

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 亜鉛 and 不眠症?

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

に関する他の成分：不眠症

メラトニン A バレリアンルート A CBD A オメガ3脂肪酸 A トリプトファン A ビタミンD A

亜鉛他の症状・状態について

入眠困難 A

総合評価

合計43名の参加者を対象とした12件の研究（メタアナリシス1件、RCT 1件を含む）に基づく。12件中9件の研究で肯定的な効果が示されている。

Evidence Strength92%

High confidence

研究の内訳

RCT (2)Meta (2)Other (35)

代替成分との比較

この症状に対する他の成分との比較をご覧ください。

に関するすべての成分を見る：不眠症

詳しく見る

FDAに関する免責事項: これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

亜鉛 ： 不眠症