Цинк для Трудности с засыпанием

A Доказательства Несколько крупных клинических испытаний стабильно демонстрируют значительные преимущества.

На основе 33 исследований (4 meta-analyses, 8 RCTs) с участием 9,228 участников. 24/33 исследований показывают положительные эффекты.

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Итог

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) или: Non-supplemented; insufficient exercise Outcome: Biological age acceleration Эффект: -0.13y (recommended); +3.23y (excessive>40mg/d) <0.001

Популяция: UK Biobank participants

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.

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

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 или: Pre-supplementation baseline Outcome: NK cell functionality and cILC counts Эффект: None None

Популяция: 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 или: Placebo Эффект: 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 или: Zinc 0 mg/kg (LID control) Outcome: Abnormal involuntary movements (AIMs) score Эффект: None None

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

Key Statistics

Исследования

155140

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

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 цитирований

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 цитирований

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 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

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 цитирований

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 цитирований

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

Heliyon 2022 117 цитирований

Zinc supplementation during chemotherapy for gynecological malignancy. Other

The journal of … 2021 7 цитирований

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

Therapeutic advances in … 2020 30 цитирований

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

Journal of animal … 2018 15 цитирований

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

The journal of … 2017 75 цитирований

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

Digestive diseases (Basel, … 2016 41 цитирований

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 цитирований

Zinc fate in animal husbandry systems. Review

Metallomics : integrated … 2014 25 цитирований

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

Pharmaceutical biology 2010 16 цитирований

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

Food and nutrition … 2009 122 цитирований

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

Public health nutrition 2008 149 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

Utilization of keratin-containing biowaste to produce biohydrogen. Other

Applied microbiology and … 2005 95 цитирований

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 цитирований

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

Journal of photochemistry … 2003 71 цитирований

The immune system: a target for functional foods? Review

The British journal … 2002 358 цитирований

Zinc supplementation. Other

Journal of the … 2000 52 цитирований

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

Journal of the … 1999 191 цитирований

Zinc and micronutrient supplements for children. Review

The American journal … 1998 121 цитирований

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 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
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	--

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 Трудности с засыпанием?

Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that Цинк may support Трудности с засыпанием management. Our evidence grade is A (Strong Evidence).

How much Цинк should I take for Трудности с засыпанием?

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 Трудности с засыпанием?

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.

Другие ингредиенты для Трудности с засыпанием

Витамин B6 A Магния глицинат A Melatonin A Hops A L-Theanine A Apigenin B

Цинк для других состояний

Бессонница A

Краткий вывод

Evidence Strength92%

High confidence

Разбор исследований

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

Сравнить альтернативы

Узнайте, как другие ингредиенты сравниваются при данном состоянии.

Посмотреть все ингредиенты для Трудности с засыпанием

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References

[1] Yan-Li Ren et al.. J Ethnopharmacol. 2025. Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala. doi:10.1016/j.jep.2024.118942 PubMed
[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
[4] Ruijie Zhang et al.. Brain Behav. 2025. Genetically Supported Causality Between Micronutrients and Sleep Behaviors: A Two-Sample Mendelian Randomization Study. doi:10.1002/brb3.70237 PubMed
[5] Rosa M Ortega et al.. Nutr Hosp. 2025. [Nutrition in improving sleep quality and fighting insomnia]. doi:10.20960/nh.06090 PubMed
[6] Meng-Di Zhang et al.. Eur J Nutr. 2025. Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation. doi:10.1007/s00394-025-03682-1 PubMed
[7] Ji Won Yeom et al.. Psychiatry Investig. 2024. Herbal and Natural Supplements for Improving Sleep: A Literature Review. doi:10.30773/pi.2024.0121 PubMed
[8] Daniele Giuseppe Buccato et al.. Nutrients. 2024. Efficacy and Tolerability of a Food Supplement Based on Zea mays L., Gymnema sylvestre (Retz.) R.br.ex Sm, Zinc and Chromium … doi:10.3390/nu16152459 PubMed
[9] Abraão Moratelli Prado et al.. J Periodontal Implant Sci. 2024. Bacterial cellulose matrix and acellular dermal matrix seeded with fibroblasts grown in platelet-rich plasma supplemented medium, compared to free gingival … doi:10.5051/jpis.2200940047 PubMed
[10] Hiroshi Kunugi. Psychiatry Clin Neurosci. 2023. Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms. doi:10.1111/pcn.13551 PubMed
[11] Marcos Lacasa et al.. Nutrients. 2023. Yeast Beta-Glucan Supplementation with Multivitamins Attenuates Cognitive Impairments in Individuals with Myalgic Encephalomyelitis/Chronic Fatigue Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial. doi:10.3390/nu15214504 PubMed
[12] Ajay Kumar et al.. Heliyon. 2022. A review on bioactive phytochemicals and ethnopharmacological potential of purslane (Portulaca oleracea L.). doi:10.1016/j.heliyon.2021.e08669 PubMed
[13] Shintaro Yanazume et al.. J Obstet Gynaecol Res. 2021. Zinc supplementation during chemotherapy for gynecological malignancy. doi:10.1111/jog.14996 PubMed
[14] Edward Chesney et al.. Ther Adv Psychopharmacol. 2020. Lack of evidence for the effectiveness or safety of over-the-counter cannabidiol products. doi:10.1177/2045125320954992 PubMed
[15] Zora Váradyová et al.. J Anim Physiol Anim Nutr (Berl). 2018. Modulation of ruminal and intestinal fermentation by medicinal plants and zinc from different sources. doi:10.1111/jpn.12940 PubMed
[16] G Iolascon et al.. J Nutr Health Aging. 2017. Are Dietary Supplements and Nutraceuticals Effective for Musculoskeletal Health and Cognitive Function? A Scoping Review. doi:10.1007/s12603-016-0823-x PubMed
[17] Wolfgang Kruis et al.. Dig Dis. 2016. Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not? doi:10.1159/000443012 PubMed
[18] Michael H Bloch et al.. Child Adolesc Psychiatr Clin N Am. 2014. Nutritional supplements for the treatment of ADHD. doi:10.1016/j.chc.2014.05.002 PubMed
[19] A Romeo et al.. Metallomics. 2014. Zinc fate in animal husbandry systems. doi:10.1039/c4mt00062e PubMed
[20] Thomas Sawidis et al.. Pharm Biol. 2010. Chios mastic, a natural supplement for zinc to enhance male sexuality and prostate function. doi:10.3109/13880200903029399 PubMed
[21] Sonja Y Hess et al.. Food Nutr Bull. 2009. Effects of maternal zinc supplementation on pregnancy and lactation outcomes. doi:10.1177/15648265090301S105 PubMed
[22] Guansheng Ma et al.. Public Health Nutr. 2008. Iron and zinc deficiencies in China: what is a feasible and cost-effective strategy? doi:10.1017/S1368980007001085 PubMed
[23] Atsushi Takeda et al.. Nutr Neurosci. 2008. Suppressive effect of Yokukansan on excessive release of glutamate and aspartate in the hippocampus of zinc-deficient rats. doi:10.1179/147683008X301414 PubMed
[24] Willem I de Boer et al.. Int J Chron Obstruct Pulmon Dis. 2007. Future therapeutic treatment of COPD: struggle between oxidants and cytokines. PubMed
[25] Balázs Bálint et al.. Appl Microbiol Biotechnol. 2005. Utilization of keratin-containing biowaste to produce biohydrogen. doi:10.1007/s00253-005-1993-3 PubMed
[26] Mark A Moyad. Urol Nurs. 2004. Zinc for prostate disease and other conditions: a little evidence, a lot of hype, and a significant potential problem. PubMed
[27] Robert E Black. J Nutr. 2003. Zinc deficiency, infectious disease and mortality in the developing world. doi:10.1093/jn/133.5.1485S PubMed
[28] N Morley et al.. J Photochem Photobiol B. 2003. N-acetyl-L-cysteine prevents DNA damage induced by UVA, UVB and visible radiation in human fibroblasts. doi:10.1016/j.jphotobiol.2003.06.004 PubMed
[29] Philip C Calder et al.. Br J Nutr. 2002. The immune system: a target for functional foods? doi:10.1079/BJN2002682 PubMed
[30] C J Klein. J Am Diet Assoc. 2000. Zinc supplementation. doi:10.1016/S0002-8223(00)00331-X PubMed
[31] G C Curhan et al.. J Am Soc Nephrol. 1999. Intake of vitamins B6 and C and the risk of kidney stones in women. doi:10.1681/ASN.V104840 PubMed
[32] L H Allen. Am J Clin Nutr. 1998. Zinc and micronutrient supplements for children. doi:10.1093/ajcn/68.2.495S PubMed
[33] M Provinciali et al.. Age Ageing. 1998. Effect of zinc or zinc plus arginine supplementation on antibody titre and lymphocyte subsets after influenza vaccination in elderly subjects: … doi:10.1093/ageing/27.6.715 PubMed

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