Kẽm cho Khó Đi Vào Giấc Ngủ

Dựa trên 33 nghiên cứu (4 meta-analyses, 8 RCTs) với 9,228 người tham gia. 24/33 nghiên cứu cho thấy tác động tích cực.

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Kết luận

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

Đối tượng nghiên cứu: UK Biobank participants

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.

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

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 so với: Pre-supplementation baseline Outcome: NK cell functionality and cILC counts Hiệu quả: None None

Đối tượng nghiên cứu: 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 so với: Placebo Hiệu quả: 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 so với: Zinc 0 mg/kg (LID control) Outcome: Abnormal involuntary movements (AIMs) score Hiệu quả: None None

Đối tượng nghiên cứu: Male C57BL/6J mice with levodopa-induced dyskinesia

Key Statistics

Nghiên cứu

155140

Người tham gia

↑

Positive

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

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 trích dẫn

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 trích dẫn

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 trích dẫn

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 trích dẫn

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 trích dẫn

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 trích dẫn

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

Heliyon 2022 117 trích dẫn

Zinc supplementation during chemotherapy for gynecological malignancy. Other

The journal of … 2021 7 trích dẫn

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

Therapeutic advances in … 2020 30 trích dẫn

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

Journal of animal … 2018 15 trích dẫn

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

The journal of … 2017 75 trích dẫn

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

Digestive diseases (Basel, … 2016 41 trích dẫn

Nutritional supplements for the treatment of ADHD. Review

Child and adolescent … 2014 42 trích dẫn

Zinc fate in animal husbandry systems. Review

Metallomics : integrated … 2014 25 trích dẫn

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

Pharmaceutical biology 2010 16 trích dẫn

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

Food and nutrition … 2009 122 trích dẫn

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

Public health nutrition 2008 149 trích dẫn

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

Nutritional neuroscience 2008 73 trích dẫn

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

International journal of … 2007 56 trích dẫn

Utilization of keratin-containing biowaste to produce biohydrogen. Other

Applied microbiology and … 2005 95 trích dẫn

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 trích dẫn

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

Journal of photochemistry … 2003 71 trích dẫn

The immune system: a target for functional foods? Review

The British journal … 2002 358 trích dẫn

Zinc supplementation. Other

Journal of the … 2000 52 trích dẫn

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

Journal of the … 1999 191 trích dẫn

Zinc and micronutrient supplements for children. Review

The American journal … 1998 121 trích dẫn

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 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
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	--

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 Khó Đi Vào Giấc Ngủ?

Based on 32 studies with 155,140 participants, there is strong evidence from multiple clinical trials that Kẽm may support Khó Đi Vào Giấc Ngủ management. Our evidence grade is A (Strong Evidence).

How much Kẽm should I take for Khó Đi Vào Giấc 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 Khó Đi Vào Giấc Ngủ?

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

Các thành phần khác cho Khó Đi Vào Giấc Ngủ

Vitamin B6 A Magnesium Glycinate A Melatonin A Hops A L-Theanine A Tryptophan B

Kẽm cho các tình trạng khác

Mất Ngủ A

Đánh giá nhanh

Dựa trên 33 nghiên cứu (4 meta-analyses, 8 RCTs) với 9,228 người tham gia. 24/33 nghiên cứu cho thấy tác động tích cực.

Evidence Strength92%

High confidence

Phân tích nghiên cứu

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

So sánh lựa chọn thay thế

Xem các thành phần khác so sánh như thế nào cho tình trạng này.

Xem tất cả thành phần cho Khó Đi Vào Giấc Ngủ

Tìm hiểu thêm

Tuyên bố miễn trừ FDA: Các tuyên bố này chưa được Cục Quản lý Thực phẩm và Dược phẩm (FDA) đánh giá. Các sản phẩm và thông tin trên trang web này không nhằm mục đích chẩn đoán, điều trị, chữa bệnh hoặc phòng ngừa bất kỳ bệnh nào. Xếp hạng bằng chứng được trình bày dựa trên phân tích của chúng tôi về nghiên cứu đã bình duyệt được công bố và không cấu thành tư vấn y khoa. Luôn tham khảo ý kiến chuyên gia y tế trước khi bắt đầu bất kỳ chế độ thực phẩm chức năng nào.