Цинк для Бессонница

Q: Does Цинк help with Бессонница?

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

Q: How much Цинк should I take for Бессонница?

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 Цинк?

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 Цинк and Бессонница?

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.

На основе 12 исследований (1 meta-analysis, 1 RCT) с участием 43 участников. 9/12 исследований показывают положительные эффекты.

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Итог

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 или: None Outcome: Chronic epipharyngitis symptom improvement Эффект: None None

Популяция: 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 или: Placebo Outcome: PMS physical and psychological symptom severity Эффект: MD 3.69 (CI 1.65-5.74) physical health 0.0004

Популяция: 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 или: Placebo Эффект: 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 или: Placebo Эффект: 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 или: None Outcome: Causal association of nutrients with insomnia Эффект: Magnesium OR 0.869 (95% CI 0.763-0.990) P<0.05

Популяция: 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 или: Placebo Эффект: None None

Key Statistics

Исследования

2872

Участники

↑

Positive

Оценка

Referenced Papers

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

Journal of ethnopharmacology 2025 8 цитирований

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 цитирований

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 цитирований

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

Frontiers in medicine 2024 4 цитирований

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 цитирований

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

Psychiatry and clinical … 2023 67 цитирований

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

CNS & neurological … 2023 10 цитирований

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

CNS drugs 2022 139 цитирований

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

Heliyon 2022 117 цитирований

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

Nature 2022 61 цитирований

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

CNS neuroscience & … 2022 17 цитирований

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 цитирований

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 цитирований

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 цитирований

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

Nutrition and health 2020 10 цитирований

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

Neuroscience and biobehavioral … 2019 45 цитирований

[Tracing trace elements in mental functions]. Review

Ideggyogyaszati szemle 2019 33 цитирований

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

International journal of … 2019 26 цитирований

Sleep Disorders in Wilson's Disease. Review

Current neurology and … 2019 11 цитирований

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

Medycyna pracy 2019 3 цитирований

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

Pakistan journal of … 2017 11 цитирований

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

Medicine 2017 2 цитирований

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

Digestive diseases (Basel, … 2016 41 цитирований

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

Molecular nutrition & … 2015 18 цитирований

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

Minerva ginecologica 2015 4 цитирований

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 цитирований

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

Neuro endocrinology letters 2014 4 цитирований

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

International journal of … 2013 104 цитирований

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 цитирований

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

Toxicology and industrial … 2010 90 цитирований

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

Nutritional neuroscience 2008 73 цитирований

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

International journal of … 2007 56 цитирований

Zinc supplementation. Other

Journal of the … 2000 52 цитирований

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

Acta psychiatrica Scandinavica 1979 22 цитирований

Dosage & Usage

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

Часто используемые дозировки

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

Верхний предел: 40 mg/day

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	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

Лучшее время приёма: With dinner; avoid taking on an empty stomach

Safety & Side Effects

Зарегистрированные побочные эффекты

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

Известные взаимодействия

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

Допустимый верхний уровень потребления: 40 mg/day

Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.

Frequently Asked Questions

Does Цинк help with Бессонница?

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

How much Цинк should I take for Бессонница?

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 Цинк?

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 Цинк and Бессонница?

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

Другие ингредиенты для Бессонница

Melatonin A Корень валерианы A CBD A Омега-3 жирные кислоты A Триптофан A Витамин D A

Цинк для других состояний

Трудности с засыпанием A

Краткий вывод

Evidence Strength92%

High confidence

Разбор исследований

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

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Отказ от ответственности FDA: Данные утверждения не были оценены Управлением по санитарному надзору за качеством пищевых продуктов и медикаментов (FDA). Продукты и информация на этом сайте не предназначены для диагностики, лечения, излечения или профилактики каких-либо заболеваний. Представленные оценки доказательности основаны на нашем анализе опубликованных рецензируемых исследований и не являются медицинской консультацией. Всегда консультируйтесь с лечащим врачом перед началом приёма любых добавок.