Zinco para Insônia
A Evidências Vários grandes ensaios clínicos mostram de forma consistente benefícios significativos.Baseado em 12 estudos (1 meta-analysis, 1 RCT) com 43 participantes no total. 9/12 estudos mostram efeitos positivos.
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A
Conclusão
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
Efeito: None
None
População: 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
Efeito: MD 3.69 (CI 1.65-5.74) physical health
0.0004
População: 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
Efeito: 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
Efeito: 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
Efeito: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
População: 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
Efeito: None
None
Key Statistics
39
Estudos
2872
Participantes
↑
Positive
A
Nota
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 citações
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
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2025
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24 citações
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Nutrients
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3 citações
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 citações
CNS & neurological …
2023
10 citações
CNS drugs
2022
139 citações
Heliyon
2022
117 citações
Nature
2022
61 citações
CNS neuroscience & …
2022
17 citações
Environmental toxicology and …
2022
6 citações
The Permanente journal
2022
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2021
13 citações
Sleep health
2020
17 citações
Nutrition and health
2020
10 citações
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2019
45 citações
Ideggyogyaszati szemle
2019
33 citações
International journal of …
2019
26 citações
Current neurology and …
2019
11 citações
Medycyna pracy
2019
3 citações
Pakistan journal of …
2017
11 citações
Medicine
2017
2 citações
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 citações
Molecular nutrition & …
2015
18 citações
Minerva ginecologica
2015
4 citações
Child and adolescent …
2014
42 citações
Neuro endocrinology letters
2014
4 citações
International journal of …
2013
104 citações
Journal of the …
2011
138 citações
Toxicology and industrial …
2010
90 citações
Nutritional neuroscience
2008
73 citações
International journal of …
2007
56 citações
Zinc supplementation.
Other
Journal of the …
2000
52 citações
Acta psychiatrica Scandinavica
1979
22 citações
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosagens Comumente Utilizadas
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
Limite superior: 40 mg/day
Dosagens Estudadas em Pesquisas
| Dosagem | Duração | Efeito | 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 |
Melhor horário: With dinner; avoid taking on an empty stomach
Safety & Side Effects
Efeitos Colaterais Relatados
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
Interações Conhecidas
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
Ingestão máxima tolerável: 40 mg/day
Consulte sempre o seu profissional de saúde antes de iniciar qualquer suplemento.Sempre consulte seu profissional de saúde antes de iniciar qualquer suplemento.
Frequently Asked Questions
Does Zinco help with Insônia?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Zinco may support Insônia management. Our evidence grade is A (Strong Evidence).
How much Zinco should I take for Insônia?
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 Zinco?
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 Zinco and Insônia?
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
Outros ingredientes para Insônia
Zinco para outras condições
References
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Aviso Legal da FDA: Estas declarações não foram avaliadas pela Food and Drug Administration. Os produtos e informações neste site não se destinam a diagnosticar, tratar, curar ou prevenir qualquer doença. As notas de evidência apresentadas são baseadas em nossa análise de pesquisas revisadas por pares publicadas e não constituem aconselhamento médico. Sempre consulte seu profissional de saúde antes de iniciar qualquer regime de suplementação.