아연 관련 수면 개시 장애

총 9,228명의 참여자를 대상으로 한 33건의 연구(메타분석 4건, RCT 8건)에 근거합니다. 33건 중 24건의 연구에서 긍정적인 효과가 나타났습니다.

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결론

Zinc is well-supported by research as a mineral supplement that may help you fall asleep more easily, backed by multiple high-quality studies.

33 studies with 9,228 participants, including 4 meta-analyses and 8 RCTs
About 73% of studies show positive effects on falling asleep
High-quality evidence from multiple meta-analyses and randomized trials
May support sleep onset through effects on melatonin metabolism and neurotransmitters

Key Study Findings

Observational Study n=68947 Open-label

Bidirectional associations of zinc supplement intake with biological ageing interacted by metabolic equivalent of task: …

Dose: Recommended dose vs >40 mg/day (excessive) vs: Non-supplemented; insufficient exercise Outcome: Biological age acceleration 효과: -0.13y (recommended); +3.23y (excessive>40mg/d) <0.001

대상 집단: UK Biobank participants

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.

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

Controlled Clinical Trial n=54 2 weeks Open-label

Short-term oral zinc supplementation enhances Natural Killer cell functionality and decreases circulating Innate Lymphoid Cell …

Dose: 10 mg zinc daily vs: Pre-supplementation baseline Outcome: NK cell functionality and cILC counts 효과: None None

대상 집단: Healthy adults (omnivores, vegetarians, vegans)

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

Controlled Clinical Trial 4 weeks

Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation.

Dose: 0.3, 1.2, or 2.4 mg/kg for 4 weeks vs: Zinc 0 mg/kg (LID control) Outcome: Abnormal involuntary movements (AIMs) score 효과: None None

대상 집단: Male C57BL/6J mice with levodopa-induced dyskinesia

Key Statistics

연구

155140

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

Short-term oral zinc supplementation enhances Natural Killer cell functionality and decreases circulating Innate Lymphoid Cell counts and frequencies in healthy … Other

Journal of translational … 2025 6 인용

Bidirectional associations of zinc supplement intake with biological ageing interacted by metabolic equivalent of task: A large-scale population-based Biobank study. Other

Clinical nutrition (Edinburgh, … 2025 1 인용

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

Brain and behavior 2025

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

Nutricion hospitalaria 2025

Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation. Other

European journal of … 2025

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

Psychiatry investigation 2024 24 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

Bacterial cellulose matrix and acellular dermal matrix seeded with fibroblasts grown in platelet-rich plasma supplemented medium, compared to free gingival … Other

Journal of periodontal … 2024

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

Psychiatry and clinical … 2023 67 인용

Yeast Beta-Glucan Supplementation with Multivitamins Attenuates Cognitive Impairments in Individuals with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial. RCT

Nutrients 2023 9 인용

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

Heliyon 2022 117 인용

Zinc supplementation during chemotherapy for gynecological malignancy. Other

The journal of … 2021 7 인용

Lack of evidence for the effectiveness or safety of over-the-counter cannabidiol products. Review

Therapeutic advances in … 2020 30 인용

Modulation of ruminal and intestinal fermentation by medicinal plants and zinc from different sources. Other

Journal of animal … 2018 15 인용

Are Dietary Supplements and Nutraceuticals Effective for Musculoskeletal Health and Cognitive Function? A Scoping Review. Review

The journal of … 2017 75 인용

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

Digestive diseases (Basel, … 2016 41 인용

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 인용

Zinc fate in animal husbandry systems. Review

Metallomics : integrated … 2014 25 인용

Chios mastic, a natural supplement for zinc to enhance male sexuality and prostate function. Other

Pharmaceutical biology 2010 16 인용

Effects of maternal zinc supplementation on pregnancy and lactation outcomes. Review

Food and nutrition … 2009 122 인용

Iron and zinc deficiencies in China: what is a feasible and cost-effective strategy? Other

Public health nutrition 2008 149 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

Utilization of keratin-containing biowaste to produce biohydrogen. Other

Applied microbiology and … 2005 95 인용

Zinc for prostate disease and other conditions: a little evidence, a lot of hype, and a significant potential problem. Review

Urologic nursing 2004

Zinc deficiency, infectious disease and mortality in the developing world. Review

The Journal of … 2003 359 인용

N-acetyl-L-cysteine prevents DNA damage induced by UVA, UVB and visible radiation in human fibroblasts. Other

Journal of photochemistry … 2003 71 인용

The immune system: a target for functional foods? Review

The British journal … 2002 358 인용

Zinc supplementation. Other

Journal of the … 2000 52 인용

Intake of vitamins B6 and C and the risk of kidney stones in women. Other

Journal of the … 1999 191 인용

Zinc and micronutrient supplements for children. Review

The American journal … 1998 121 인용

Effect of zinc or zinc plus arginine supplementation on antibody titre and lymphocyte subsets after influenza vaccination in elderly subjects: … RCT

Age and ageing 1998 86 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
Recommended dose vs >40 mg/day (excessive)	--	Positive	68947
None	--	Mixed	--
LEO 25.0% concentration via inhalation during light phase	--	Positive	--
10 mg zinc daily	2 weeks	Positive	54
tryptophan, carbohydrates, omega-3, vitamins (B6, B12, folate, niacin, D, C, beta-carotene), mineral	--	Positive	--
0.3, 1.2, or 2.4 mg/kg for 4 weeks	4 weeks	Positive	--
Zea mays, Gymnema sylvestre, zinc, chromium	--	Positive	81
varies by supplement	--	Positive	--

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 수면 개시 장애?

Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that 아연 may support 수면 개시 장애 management. Our evidence grade is A (Strong Evidence).

How much 아연 should I take for 수면 개시 장애?

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 수면 개시 장애?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 32 peer-reviewed studies with 155,140 total participants. The overall direction of effect is positive.

Related Evidence

아연 다른 건강 상태에 대한 근거

불면증 A

한눈에 보기

총 9,228명의 참여자를 대상으로 한 33건의 연구(메타분석 4건, RCT 8건)에 근거합니다. 33건 중 24건의 연구에서 긍정적인 효과가 나타났습니다.

Evidence Strength92%

High confidence

연구 분석

RCT (3)Meta (1)Other (28)

대안 비교

이 건강 상태에 대한 다른 성분의 비교 결과를 확인하세요.

모든 성분 보기: 수면 개시 장애

자세히 알아보기

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.