아연 관련 입면 장애
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.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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A
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
32
연구
155140
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
Journal of translational …
2025
6 인용
Clinical nutrition (Edinburgh, …
2025
1 인용
Brain and behavior
2025
Nutricion hospitalaria
2025
Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation.
Other
European journal of …
2025
Psychiatry investigation
2024
24 인용
Nutrients
2024
3 인용
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
Nutrients
2023
9 인용
Heliyon
2022
117 인용
The journal of …
2021
7 인용
Therapeutic advances in …
2020
30 인용
Journal of animal …
2018
15 인용
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
Child and adolescent …
2014
42 인용
Metallomics : integrated …
2014
25 인용
Pharmaceutical biology
2010
16 인용
Food and nutrition …
2009
122 인용
Public health nutrition
2008
149 인용
Nutritional neuroscience
2008
73 인용
International journal of …
2007
56 인용
Applied microbiology and …
2005
95 인용
Urologic nursing
2004
The Journal of …
2003
359 인용
Journal of photochemistry …
2003
71 인용
The British journal …
2002
358 인용
Zinc supplementation.
Other
Journal of the …
2000
52 인용
Journal of the …
1999
191 인용
The American journal …
1998
121 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 입면 장애?
Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that 아연 may support 입면 장애 management. Our evidence grade is A (Strong Evidence).
How much 아연 should I take for 입면 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 입면 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
References
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- [2] Lara Amling et al.. J Transl Med. 2025. Short-term oral zinc supplementation enhances Natural Killer cell functionality and decreases circulating Innate Lymphoid Cell counts and frequencies in healthy … doi:10.1186/s12967-025-06259-y PubMed
- [3] Yang Zhou et al.. Clin Nutr. 2025. Bidirectional associations of zinc supplement intake with biological ageing interacted by metabolic equivalent of task: A large-scale population-based Biobank study. doi:10.1016/j.clnu.2025.04.029 PubMed
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