Kẽm cho Mất Ngủ
A Bằng chứng Nhiều thử nghiệm lâm sàng lớn liên tục cho thấy những lợi ích đáng kể.Dựa trên 12 nghiên cứu (1 meta-analysis, 1 RCT) với 43 người tham gia. 9/12 nghiên cứu cho thấy tác động tích cực.
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A
Kết luận
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
so với: None
Outcome: Chronic epipharyngitis symptom improvement
Hiệu quả: None
None
Đối tượng nghiên cứu: 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
so với: Placebo
Outcome: PMS physical and psychological symptom severity
Hiệu quả: MD 3.69 (CI 1.65-5.74) physical health
0.0004
Đối tượng nghiên cứu: 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
so với: Placebo
Hiệu quả: 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
so với: Placebo
Hiệu quả: 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
so với: None
Outcome: Causal association of nutrients with insomnia
Hiệu quả: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
Đối tượng nghiên cứu: 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
so với: Placebo
Hiệu quả: None
None
Key Statistics
39
Nghiên cứu
2872
Người tham gia
↑
Positive
A
Xếp hạng
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 trích dẫn
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 trích dẫn
Drug design, development …
2024
8 trích dẫn
Frontiers in medicine
2024
4 trích dẫn
Nutrients
2024
3 trích dẫn
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 trích dẫn
CNS & neurological …
2023
10 trích dẫn
CNS drugs
2022
139 trích dẫn
Heliyon
2022
117 trích dẫn
Nature
2022
61 trích dẫn
CNS neuroscience & …
2022
17 trích dẫn
Environmental toxicology and …
2022
6 trích dẫn
The Permanente journal
2022
Nutrition and health
2021
13 trích dẫn
Sleep health
2020
17 trích dẫn
Nutrition and health
2020
10 trích dẫn
Neuroscience and biobehavioral …
2019
45 trích dẫn
Ideggyogyaszati szemle
2019
33 trích dẫn
International journal of …
2019
26 trích dẫn
Current neurology and …
2019
11 trích dẫn
Medycyna pracy
2019
3 trích dẫn
Pakistan journal of …
2017
11 trích dẫn
Medicine
2017
2 trích dẫn
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 trích dẫn
Molecular nutrition & …
2015
18 trích dẫn
Minerva ginecologica
2015
4 trích dẫn
Child and adolescent …
2014
42 trích dẫn
Neuro endocrinology letters
2014
4 trích dẫn
International journal of …
2013
104 trích dẫn
Journal of the …
2011
138 trích dẫn
Toxicology and industrial …
2010
90 trích dẫn
Nutritional neuroscience
2008
73 trích dẫn
International journal of …
2007
56 trích dẫn
Zinc supplementation.
Other
Journal of the …
2000
52 trích dẫn
Acta psychiatrica Scandinavica
1979
22 trích dẫn
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Liều lượng thường dùng
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
Giới hạn trên: 40 mg/day
Liều lượng đã nghiên cứu
| Liều lượng | Thời gian | Hiệu quả | 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 |
Thời điểm dùng tốt nhất: With dinner; avoid taking on an empty stomach
Safety & Side Effects
Tác dụng phụ đã được báo cáo
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
Tương tác đã biết
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
Mức hấp thụ tối đa cho phép: 40 mg/day
Luôn tham khảo ý kiến bác sĩ trước khi bắt đầu sử dụng bất kỳ thực phẩm bổ sung nào.Luôn tham khảo ý kiến chuyên gia y tế trước khi sử dụng bất kỳ thực phẩm chức năng nào.
Frequently Asked Questions
Does Kẽm help with Mất Ngủ?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that Kẽm may support Mất Ngủ management. Our evidence grade is A (Strong Evidence).
How much Kẽm should I take for Mất Ngủ?
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 Kẽm?
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 Kẽm and Mất Ngủ?
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
Các thành phần khác cho Mất Ngủ
Kẽm cho các tình trạng khác
References
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