Kẽm cho Khó Đi Vào Giấc Ngủ
A Bằng chứng Nhiều thử nghiệm lâm sàng lớn liên tục cho thấy những lợi ích đáng kể.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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A
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
32
Nghiên cứu
155140
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
Journal of translational …
2025
6 trích dẫn
Clinical nutrition (Edinburgh, …
2025
1 trích dẫn
Brain and behavior
2025
Nutricion hospitalaria
2025
Tissue zinc restoration alleviates the levodopa-induced dyskinesia via impeding ERK phosphorylation.
Other
European journal of …
2025
Psychiatry investigation
2024
24 trích dẫn
Nutrients
2024
3 trích dẫn
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
Nutrients
2023
9 trích dẫn
Heliyon
2022
117 trích dẫn
The journal of …
2021
7 trích dẫn
Therapeutic advances in …
2020
30 trích dẫn
Journal of animal …
2018
15 trích dẫn
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
Child and adolescent …
2014
42 trích dẫn
Metallomics : integrated …
2014
25 trích dẫn
Pharmaceutical biology
2010
16 trích dẫn
Food and nutrition …
2009
122 trích dẫn
Public health nutrition
2008
149 trích dẫn
Nutritional neuroscience
2008
73 trích dẫn
International journal of …
2007
56 trích dẫn
Applied microbiology and …
2005
95 trích dẫn
Urologic nursing
2004
The Journal of …
2003
359 trích dẫn
Journal of photochemistry …
2003
71 trích dẫn
The British journal …
2002
358 trích dẫn
Zinc supplementation.
Other
Journal of the …
2000
52 trích dẫn
Journal of the …
1999
191 trích dẫn
The American journal …
1998
121 trích dẫn
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
Kẽm cho các tình trạng khác
References
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- [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
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- [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
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- [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
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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.