아연 관련 불면증

Q: Does 아연 help with 불면증?

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

Q: How much 아연 should I take for 불면증?

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 아연?

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 아연 and 불면증?

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.

총 43명의 참여자를 대상으로 한 12건의 연구(메타분석 1건, RCT 1건)에 근거합니다. 12건 중 9건의 연구에서 긍정적인 효과가 나타났습니다.

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결론

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 효과: None None

대상 집단: 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 효과: MD 3.69 (CI 1.65-5.74) physical health 0.0004

대상 집단: 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 효과: 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 효과: 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 효과: Magnesium OR 0.869 (95% CI 0.763-0.990) P<0.05

대상 집단: 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 효과: None None

Key Statistics

연구

2872

참여자

↑

Positive

등급

Referenced Papers

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

Journal of ethnopharmacology 2025 8 인용

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 인용

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 인용

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

Frontiers in medicine 2024 4 인용

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 인용

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

Psychiatry and clinical … 2023 67 인용

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

CNS & neurological … 2023 10 인용

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

CNS drugs 2022 139 인용

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

Heliyon 2022 117 인용

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

Nature 2022 61 인용

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

CNS neuroscience & … 2022 17 인용

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 인용

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 인용

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 인용

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

Nutrition and health 2020 10 인용

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

Neuroscience and biobehavioral … 2019 45 인용

[Tracing trace elements in mental functions]. Review

Ideggyogyaszati szemle 2019 33 인용

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

International journal of … 2019 26 인용

Sleep Disorders in Wilson's Disease. Review

Current neurology and … 2019 11 인용

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

Medycyna pracy 2019 3 인용

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

Pakistan journal of … 2017 11 인용

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

Medicine 2017 2 인용

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

Digestive diseases (Basel, … 2016 41 인용

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

Molecular nutrition & … 2015 18 인용

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

Minerva ginecologica 2015 4 인용

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 인용

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

Neuro endocrinology letters 2014 4 인용

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

International journal of … 2013 104 인용

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 인용

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

Toxicology and industrial … 2010 90 인용

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

Nutritional neuroscience 2008 73 인용

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

International journal of … 2007 56 인용

Zinc supplementation. Other

Journal of the … 2000 52 인용

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

Acta psychiatrica Scandinavica 1979 22 인용

Dosage & Usage

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

일반적으로 사용되는 용량

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

상한량: 40 mg/day

연구에서 사용된 용량

용량	기간	효과	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

권장 복용 시간: With dinner; avoid taking on an empty stomach

Safety & Side Effects

보고된 부작용

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

알려진 상호작용

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

일일 최대 섭취 허용량: 40 mg/day

건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.

Frequently Asked Questions

Does 아연 help with 불면증?

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

How much 아연 should I take for 불면증?

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 아연?

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 아연 and 불면증?

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

아연 다른 건강 상태에 대한 근거

수면 개시 장애 A

한눈에 보기

총 43명의 참여자를 대상으로 한 12건의 연구(메타분석 1건, RCT 1건)에 근거합니다. 12건 중 9건의 연구에서 긍정적인 효과가 나타났습니다.

Evidence Strength92%

High confidence

연구 분석

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

대안 비교

이 건강 상태에 대한 다른 성분의 비교 결과를 확인하세요.

모든 성분 보기: 불면증

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FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.