Çinko için Uykusuzluk
A Kanıt Birden fazla büyük klinik çalışma tutarlı biçimde önemli faydalar ortaya koymaktadır.12 çalışmaya (1 meta-analysis, 1 RCT), toplam 43 katılımcıyla dayanmaktadır. 9/12 çalışma olumlu etkiler göstermektedir.
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A
Sonuç
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
Etki: None
None
Popülasyon: 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
Etki: MD 3.69 (CI 1.65-5.74) physical health
0.0004
Popülasyon: 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
Etki: 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
Etki: 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
Etki: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Popülasyon: 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
Etki: None
None
Key Statistics
39
Çalışmalar
2872
Katılımcılar
↑
Positive
A
Derece
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 atıf
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
Medicine
2025
Psychiatry investigation
2024
24 atıf
Drug design, development …
2024
8 atıf
Frontiers in medicine
2024
4 atıf
Nutrients
2024
3 atıf
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 atıf
CNS & neurological …
2023
10 atıf
CNS drugs
2022
139 atıf
Heliyon
2022
117 atıf
Nature
2022
61 atıf
CNS neuroscience & …
2022
17 atıf
Environmental toxicology and …
2022
6 atıf
The Permanente journal
2022
Nutrition and health
2021
13 atıf
Sleep health
2020
17 atıf
Nutrition and health
2020
10 atıf
Neuroscience and biobehavioral …
2019
45 atıf
Ideggyogyaszati szemle
2019
33 atıf
International journal of …
2019
26 atıf
Current neurology and …
2019
11 atıf
Medycyna pracy
2019
3 atıf
Pakistan journal of …
2017
11 atıf
Medicine
2017
2 atıf
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 atıf
Molecular nutrition & …
2015
18 atıf
Minerva ginecologica
2015
4 atıf
Child and adolescent …
2014
42 atıf
Neuro endocrinology letters
2014
4 atıf
International journal of …
2013
104 atıf
Journal of the …
2011
138 atıf
Toxicology and industrial …
2010
90 atıf
Nutritional neuroscience
2008
73 atıf
International journal of …
2007
56 atıf
Zinc supplementation.
Other
Journal of the …
2000
52 atıf
Acta psychiatrica Scandinavica
1979
22 atıf
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Yaygın Kullanılan Dozajlar
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
Üst sınır: 40 mg/day
Araştırmalarda İncelenen Dozajlar
| Dozaj | Süre | Etki | 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 |
En iyi alım zamanı: With dinner; avoid taking on an empty stomach
Safety & Side Effects
Bildirilen Yan Etkiler
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
Bilinen Etkileşimler
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
Tolere edilebilir üst alım: 40 mg/day
Herhangi bir takviye kullanmaya başlamadan önce mutlaka sağlık uzmanınıza danışın.Herhangi bir takviye başlatmadan önce her zaman sağlık uzmanınıza danışın.
Frequently Asked Questions
Does Çinko help with Uykusuzluk?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Çinko may support Uykusuzluk management. Our evidence grade is A (Strong Evidence).
How much Çinko should I take for Uykusuzluk?
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 Çinko?
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 Çinko and Uykusuzluk?
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
Şu durum için diğer içerikler: Uykusuzluk
Çinko diğer sağlık durumları için
References
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