亜鉛 ： 不眠症
A エビデンス 複数の大規模臨床試験が一貫して有意な効果を示しています。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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A
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
39
研究数
2872
参加者数
↑
Positive
A
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
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 件の引用
Drug design, development …
2024
8 件の引用
Frontiers in medicine
2024
4 件の引用
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
CNS & neurological …
2023
10 件の引用
CNS drugs
2022
139 件の引用
Heliyon
2022
117 件の引用
Nature
2022
61 件の引用
CNS neuroscience & …
2022
17 件の引用
Environmental toxicology and …
2022
6 件の引用
The Permanente journal
2022
Nutrition and health
2021
13 件の引用
Sleep health
2020
17 件の引用
Nutrition and health
2020
10 件の引用
Neuroscience and biobehavioral …
2019
45 件の引用
Ideggyogyaszati szemle
2019
33 件の引用
International journal of …
2019
26 件の引用
Current neurology and …
2019
11 件の引用
Medycyna pracy
2019
3 件の引用
Pakistan journal of …
2017
11 件の引用
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
Molecular nutrition & …
2015
18 件の引用
Minerva ginecologica
2015
4 件の引用
Child and adolescent …
2014
42 件の引用
Neuro endocrinology letters
2014
4 件の引用
International journal of …
2013
104 件の引用
Journal of the …
2011
138 件の引用
Toxicology and industrial …
2010
90 件の引用
Nutritional neuroscience
2008
73 件の引用
International journal of …
2007
56 件の引用
Zinc supplementation.
Other
Journal of the …
2000
52 件の引用
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
References
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