Çinko için Uykuya Dalma Güçlüğü

33 çalışmaya (4 meta-analyses, 8 RCTs), toplam 9,228 katılımcıyla dayanmaktadır. 24/33 çalışma olumlu etkiler göstermektedir.

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Sonuç

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 Etki: -0.13y (recommended); +3.23y (excessive>40mg/d) <0.001

Popülasyon: UK Biobank participants

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.

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

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 Etki: None None

Popülasyon: 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 Etki: 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 Etki: None None

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

Key Statistics

Çalışmalar

155140

Katılımcılar

↑

Positive

Derece

Referenced Papers

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

Journal of ethnopharmacology 2025 8 atıf

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 atıf

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 atıf

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 atıf

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 atıf

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 atıf

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 atıf

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

Heliyon 2022 117 atıf

Zinc supplementation during chemotherapy for gynecological malignancy. Other

The journal of … 2021 7 atıf

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

Therapeutic advances in … 2020 30 atıf

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

Journal of animal … 2018 15 atıf

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

The journal of … 2017 75 atıf

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

Digestive diseases (Basel, … 2016 41 atıf

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 atıf

Zinc fate in animal husbandry systems. Review

Metallomics : integrated … 2014 25 atıf

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

Pharmaceutical biology 2010 16 atıf

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

Food and nutrition … 2009 122 atıf

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

Public health nutrition 2008 149 atıf

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

Nutritional neuroscience 2008 73 atıf

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

International journal of … 2007 56 atıf

Utilization of keratin-containing biowaste to produce biohydrogen. Other

Applied microbiology and … 2005 95 atıf

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 atıf

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

Journal of photochemistry … 2003 71 atıf

The immune system: a target for functional foods? Review

The British journal … 2002 358 atıf

Zinc supplementation. Other

Journal of the … 2000 52 atıf

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

Journal of the … 1999 191 atıf

Zinc and micronutrient supplements for children. Review

The American journal … 1998 121 atıf

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 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
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	--

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 Uykuya Dalma Güçlüğü?

Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that Çinko may support Uykuya Dalma Güçlüğü management. Our evidence grade is A (Strong Evidence).

How much Çinko should I take for Uykuya Dalma Güçlüğü?

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 Uykuya Dalma Güçlüğü?

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

Şu durum için diğer içerikler: Uykuya Dalma Güçlüğü

B6 Vitamini A Magnesium Glycinate A Melatonin A Hops A L-Theanine A Apigenin B

Çinko diğer sağlık durumları için

Uykusuzluk A

Hızlı Değerlendirme

33 çalışmaya (4 meta-analyses, 8 RCTs), toplam 9,228 katılımcıyla dayanmaktadır. 24/33 çalışma olumlu etkiler göstermektedir.

Evidence Strength92%

High confidence

Çalışma Dağılımı

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

Alternatifleri Karşılaştır

Bu durum için diğer bileşenlerin nasıl karşılaştırıldığını görün.Diğer içeriklerin bu sağlık durumu için nasıl karşılaştırıldığını görün.

Şu durum için tüm içerikleri görüntüle: Uykuya Dalma Güçlüğü

Daha Fazla Bilgi

FDA Sorumluluk Reddi: Bu ifadeler Gıda ve İlaç Dairesi (FDA) tarafından değerlendirilmemiştir. Bu web sitesindeki ürünler ve bilgiler herhangi bir hastalığı teşhis etmek, tedavi etmek, iyileştirmek veya önlemek amacıyla tasarlanmamıştır. Sunulan kanıt dereceleri, yayımlanmış hakemli araştırmalarımızın analizine dayanmaktadır ve tıbbi tavsiye niteliği taşımamaktadır. Herhangi bir takviye rejimine başlamadan önce her zaman sağlık uzmanınıza danışın.