Recently, the Beijing News reported that nowadays, 200 million insomnia patients in my country, many people choose to use melatonin in order to have a good sleep. Although it has a hypnotic function, it will produce a variety of people if they take it for a long time. Harm, even affect fertility.
Since this news report, I have received a message from many friends. For example, have melatonin really have side effects?Can you still use it and so on.
So what exactly is melatonin?What are the side effects of it?What are the applicable people?If you want to have a good sleep, what else is there?
So today, let’s unveil the mystery of melatonin.
“The truth is here”
1 Definition of melatonin
When it comes to melatonin, many people may not know well,
Melatonin, also known as melatonin, is a natural hormone that regulates the internal clock.
We combine it into a melatonin supplement, which can help treat sleep disorders and adjust the sleep cycle.
According to the study of MedlinePlus (the National Medical Library (affiliated to the National Institute of Health), taking proper dose melatonin may help reduce problems related to sleep, such as insomnia and time difference.
2 The discovery of melatonin
Melatonin has the role of regulating in many ways, but the adjustment in sleep is particularly prominent.
As early as the end of the 1950s, melatonin had been discovered. In 1971, Anton-Tay and others observed the melatonin’s sleep effect. They found that as long as it takes 28 days, they can play a very good time.Good sedative effect.
According to the literature report, the most ideal role of melatonin is also the treatment of sleep rhythm disorders.
So now, melatonin is used to regulate sleep, such as the time difference during flight and physical discomfort, etc. In recent years, it has been loved by young people. According to statistics, melatonin products account for post -90s consumption accounting for post -90s consumption accounted for accountingIt reaches 85% than even more
3 The role of melatonin
Melatonin plays the role of controlling the biological clock. Usually at night secretion is 5 to 10 times during the day, its role is:
It can allow people to enter Mengxiang naturally, but with the age of age, the secretion of melatonin in the human body will gradually decrease. This is why the elderly have more insomnia, forgetfulness, and dreams.
In fact, in short, melatonin is one of the hormones. Then the problem comes, and the use of melatonin will produce various side effects. Is it true?
For melatonin, although it has the effect of improving sleep, its side effects cannot be underestimated.
1 It is easy to cause other diseases
Li Yan, associate professor of sleep specialty in the heart of Guangdong Province, believes that the human body can naturally synthesize melatonin, but if people who do not sleep well, add extra long -term supplements, will actually disturb the disorders of the system and easily cause other diseases.
2 Caused dependence
In addition, Dr. Li also believes that if melatonin has been used for a long time, it is easy to form dependencies when they are stopped, that is, the possibility of not eating melatonin without eating melatonin.This is also well understood. Imagine if a person often takes sleeping drugs to sleep, will it also insomnia if you stop the medicine?
3 Interference hormone level
According to studies, too much use of melatonin can also interfere with normal hormone levels, including progesterone, luteal formin, estradiol, prolactin, cortisol and thyroid hormones, thereby interfere with the fertility of men and women.
At the same time, melatonin can also destroy women’s ovulation, reduce the vitality of male sperm, and increase male breasts.Therefore, it is recommended not to use adolescents, pregnant women, and pregnant men and women.
4 Emotional changes
Melatonin can also cause emotional changes, such as easy to anger, dizziness and sadness, exacerbating depression.
According to Mayoclinic, due to excessive melatonin, psychological symptoms such as hallucinations and delusion may occur.
Text ｜ Yuan Crystal
5 stomach pain
Another side effect of melatonin can cause stomach discomfort, including vomiting and nausea.
The Meio Clinic specifically pointed out that melatonin may also cause symptoms of Croin’s disease.Croin’s disease is an inflammatory bowel disease that causes abdominal pain, diarrhea, rectal pain and fever.
6 Sleep disorders
The University of Maryland’s Medical Center pointed out that although melatonin can improve sleep, it can cause nightmares, sleepwalking, and drowsiness during the day.They believe that if the dose is reduced, they can be improved.
In fact, as early as 2016, the clinical drug survey has made a part of the summary effect on melatonin side effects.
The "The Safety of Melatonin in Humans" published in 2016, published in 2016, discussed the problem of melatonin security. The author believes that
1) Short -term use of melatonin is safe
2) The current side effects are relatively light, such as dizziness, nausea, lethargy, and headache.
3) Whether children and adolescents can use the safety of melatonin for a long time need to be further studied
4) If you are pregnant or lactating women, do not use melatonin
If there are so many side effects of melatonin, how can we use it to be safe?
Different countries have different use standards for melatonin, and my country allows them to use it as a health food raw material.
In the United States, melatonin is used by the US Food and Drug Administration (FDA) to use the raw material for dietary supplements. Australia approves it as a drug. In Canada, melatonin is allowed to be used as raw materials for natural health products.
There are also most countries such as Britain and France, which are cautious about the use of melatonin as prescription medicines.
1 ordinary adult
For adults, the moderate amount of melatonin is generally not harmful to the body and has a certain effect of sleep improvement, but it cannot be taken often too much.
my country’s purity requires more than 99.9%, and the daily recommendation volume is 1 to 3 mg. The health care function is limited to improve sleep.
2 children
Member of the American Society, Dr. Peter Niman, host of the Canadian Health Children’s Foundation, pointed out that as many as 25 % of children are difficult to fall asleep.
Although it seems safe and effective to use low -dose melatonin to help children fall asleep, it is still needed, and only melatonin is taken for children under the guidance of a doctor.
The National Medical Library explained that although it can be used with melatonin to treat normal children’s insomnia and allow them to fall asleep faster and longer, there is no research to evaluate them. Parents should not take themselves for their children to take them by themselves.melatonin.
The University of Maryland also emphasized that only under the guidance of a doctor can we take it at low doses of children.
The low -dose suggestions are that children under 15 years of age do not exceed 0.3 mg every day.
We know how to improve sleep with melatonin above, so do you have any good way to have good sleep?
In fact, the use of melatonin is not suitable for all insomnia, such as sleep problems caused by diet, environment, and emotions, you should first adjust diet and psychology to complete.
1 diet
1) Reduce sugar intake
We need to replace sugary foods with alternatives of whole wheat, such as whole wheat bread, grain, etc., and then with milk
2) Protein
Take more high -quality protein to help enhance hypnotic hormone melatonin. For example, you can drink more milk, eat lean meat, chicken, beef, etc.
3) Reduce caffeine
Reduce caffeine, or drink without caffeine, or after drinking the last cup of coffee before noon, it takes 5 to 6 hours to eliminate caffeine.
2 Life Living
In daily life, pay attention:
1) Multi -exercise
Exercise more throughout the day, relax the body, relieve stress, and maintain good mood, such as walking, jogging, swimming, yoga, etc.
2) Electronic products
Do not use electronic products late at night, such as mobile phones, computers, tablets, etc., because the light emitted by the screen has a stimulating effect.
Studies have shown that the radiation of the screen is interfered with melatonin, so 1 hour before bedtime, it is recommended to stop playing electronic products.
3) Bath
Take a hot bath 1 to 2 hours before going to bed, which can also improve sleep quality.
1 Even if you sleep well, do not melatonin for a long time, a lot of intake
2 If you are preparing for pregnancy and pregnancy, don’t eat melatonin
3 If the child is not sleeping well, under the guidance of a doctor, use melatonin low dose
4 In addition to melatonin, we can also improve sleep by improving diet, living, and adjusting mood
Do you know about melatonin?Do you have any good way to improve sleep?Welcome to leave a message in the comment area, let’s discuss together.
Reference materials:
1 Pan Jiyang, Huang Qiaoting, track and field. The progress of drug -related drug research [C] // Academic Annual Conference of China Sleep Research Association. 2008.
2 Cui Yan, Zhang Hui, Zhuang Jie. The research progress of the treatment of insomnia [J]. Food and medicine, 2012 (9): 379-381.
3 Xu Feng, Li Jingcai. The melatonin regulating role in sleep [J]. Foreign medicine. Psychiatric science volumes, 1997 (2).
4 Gu Yue. "Chinese Food -Interpretation of Melatonin" 2016.2
5 Li Qingju. Fadmanenting can relieve insomnia "Happy Old Man" 2019.6
6 Insomnia, eat melatonin "Invention and Innovation and Technology"
7 is Melatonin Safe For Kids? By Dr. Tina M. St. Johnupdated March 27, 2018
Review by Dr. Tina M. ST. John, M.D.
https://www.livestrong.com/article/522332-s-Melatonin- SAFE-FOR-kids/
8 How to get a good night’s sleep by kerry torrens -nutritionist
https://www.bbcgoodfood.com/howto/guide/how- get-nights-sleep
9 is Melatonin SAFE for Toddler?
https://www.livestrong.com/article/301125-Melatonin-RISKS-side-Effects/
10 Side Effects of a Melatonin Overdose by Rae Uddin
https://www.livestrong.com/article/306824-side-effects–A-Melatonin-Overdose/
11 Melatonin & Magnesium Supplements by Owen Bond
https://www.livestrong.com/article/354106-Melatonin-Magnesium- Supplements//
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Author: Health Manager Yuan Crystal (one food)
Zeng Shanghai Sanjia Hospital 7 -year pharmacist, is now a senior health manager, is good at the writing of the writing and the nutritional guidance of the writing and the fat reduction camp
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