锌 用于 失眠
A 证据 多项大型临床试验一致显示出显著的益处。基于12项研究（1项荟萃分析、1项RCT），共43名参与者。9/12项研究显示积极效果。
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A
结论
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
效果: None
None
研究人群: 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
效果: MD 3.69 (CI 1.65-5.74) physical health
0.0004
研究人群: 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
效果: 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
效果: 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
效果: Magnesium OR 0.869 (95% CI 0.763-0.990)
P<0.05
研究人群: 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
效果: None
None
Key Statistics
39
研究数量
2872
受试者
↑
Positive
A
等级
Referenced Papers
Lavender improves sleep through olfactory perception and GABAergic neurons of the central amygdala.
Other
Journal of ethnopharmacology
2025
8 次引用
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 次引用
Drug design, development …
2024
8 次引用
Frontiers in medicine
2024
4 次引用
Nutrients
2024
3 次引用
Depression and lifestyle: Focusing on nutrition, exercise, and their possible relevance to molecular mechanisms.
Meta-Analysis
Psychiatry and clinical …
2023
67 次引用
CNS & neurological …
2023
10 次引用
CNS drugs
2022
139 次引用
Heliyon
2022
117 次引用
Nature
2022
61 次引用
CNS neuroscience & …
2022
17 次引用
Environmental toxicology and …
2022
6 次引用
The Permanente journal
2022
Nutrition and health
2021
13 次引用
Sleep health
2020
17 次引用
Nutrition and health
2020
10 次引用
Neuroscience and biobehavioral …
2019
45 次引用
Ideggyogyaszati szemle
2019
33 次引用
International journal of …
2019
26 次引用
Current neurology and …
2019
11 次引用
Medycyna pracy
2019
3 次引用
Pakistan journal of …
2017
11 次引用
Medicine
2017
2 次引用
Iron Deficiency, Zinc, Magnesium, Vitamin Deficiencies in Crohn's Disease: Substitute or Not?
Review
Digestive diseases (Basel, …
2016
41 次引用
Molecular nutrition & …
2015
18 次引用
Minerva ginecologica
2015
4 次引用
Child and adolescent …
2014
42 次引用
Neuro endocrinology letters
2014
4 次引用
International journal of …
2013
104 次引用
Journal of the …
2011
138 次引用
Toxicology and industrial …
2010
90 次引用
Nutritional neuroscience
2008
73 次引用
International journal of …
2007
56 次引用
Zinc supplementation.
Other
Journal of the …
2000
52 次引用
Acta psychiatrica Scandinavica
1979
22 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 15-30 mg, with dinner
- general:
- 8-11 mg/day
上限： 40 mg/day
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 |
最佳服用时间： With dinner; avoid taking on an empty stomach
Safety & Side Effects
已报告的副作用
- ⚠ Nausea
- ⚠ Metallic taste
- ⚠ Copper depletion with long-term high-dose use
- ⚠ Headache
已知相互作用
- ● Antibiotics (tetracyclines, fluoroquinolones) — zinc reduces absorption
- ● Penicillamine — zinc reduces absorption of this drug
- ● Thiazide diuretics — increase zinc excretion
可耐受最高摄入量： 40 mg/day
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 锌 help with 失眠?
Based on 39 studies with 2,872 participants, there is strong evidence from multiple clinical trials that 锌 may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 锌 should I take for 失眠?
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 锌?
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 锌 and 失眠?
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
锌 用于其他健康状况
References
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