아연 관련 불면증
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 43명의 참여자를 대상으로 한 12건의 연구(메타분석 1건, RCT 1건)에 근거합니다. 12건 중 9건의 연구에서 긍정적인 효과가 나타났습니다.
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A
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
39
연구
2872
참여자
↑
Positive
A
등급
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 인용
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 인용
Drug design, development …
2024
8 인용
Frontiers in medicine
2024
4 인용
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
CNS & neurological …
2023
10 인용
CNS drugs
2022
139 인용
Heliyon
2022
117 인용
Nature
2022
61 인용
CNS neuroscience & …
2022
17 인용
Environmental toxicology and …
2022
6 인용
The Permanente journal
2022
Nutrition and health
2021
13 인용
Sleep health
2020
17 인용
Nutrition and health
2020
10 인용
Neuroscience and biobehavioral …
2019
45 인용
Ideggyogyaszati szemle
2019
33 인용
International journal of …
2019
26 인용
Current neurology and …
2019
11 인용
Medycyna pracy
2019
3 인용
Pakistan journal of …
2017
11 인용
Medicine
2017
2 인용
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 인용
Molecular nutrition & …
2015
18 인용
Minerva ginecologica
2015
4 인용
Child and adolescent …
2014
42 인용
Neuro endocrinology letters
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4 인용
International journal of …
2013
104 인용
Journal of the …
2011
138 인용
Toxicology and industrial …
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90 인용
Nutritional neuroscience
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73 인용
International journal of …
2007
56 인용
Zinc supplementation.
Other
Journal of the …
2000
52 인용
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
References
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