睡眠与放松证据中等

Melatonin

别名: sleep hormone

Melatonin is a hormone the body produces in the evening darkness that signals it is time to sleep. As a supplement it mainly helps with falling asleep and shifting the body clock.

用途

Falling asleep faster with 1 mg before bed (EFSA-authorised claim) – moderate evidence
Relief of jet lag with 0.5 mg (EFSA-authorised claim) – strong evidence
Shift work – weak evidence
Sleep duration and depth – weak evidence

剂型及区别

tablets

common immediate-release form

spray and drops

fast onset, easy fine dosing

gummies

watch the sugar and less precise content

prolonged-release

a medicine in some countries, intended mainly for older adults

何时服用

30–60 minutes before bed; for jet lag, before bedtime at your destination.

适合搭配

Works best with darkness, no screens and a regular bedtime; optionally with magnesium.

不宜同服 / 需错开

Do not combine with alcohol, sleeping pills or sedatives without consulting your doctor.

注意事项

Not suitable in pregnancy, breastfeeding or for children unless a doctor advises it. If you have an autoimmune disease, epilepsy, depression, liver disease or take medicines (e.g. blood thinners, diabetes or blood pressure drugs), consult your doctor.

安全性

Do not drive or operate machinery after taking it. Less is often more – do not exceed the label dose.

实用建议

Start with the lowest dose – 0.5–1 mg is often enough and you wake up without a heavy head.

含 Melatonin 的产品 7

Melatonin 0.5 mgmelatonin · 0.5 mg / 粒睡眠抗氧化

Melatonin melatonin + lemon balm extract 1 mgmelatonin + lemon balm extract · 1 mg / 份睡眠抗氧化

Melatonin 1 mgmelatonin · 1 mg / 片睡眠抗氧化

Melatonin + herbs+ herbs睡眠抗氧化

Melatonin睡眠抗氧化

Melatonin 0.49 mgliposomal · 0.49 mg / 份睡眠抗氧化

Melatonintimed release睡眠抗氧化

如何理解证据评级

证据充分证据中等证据薄弱无证据

充分 = 多项高质量人体研究或官方推荐；中等 = 有前景但研究规模较小；薄弱 = 研究少或结果不一；无证据 = 说法未被证实。

搭配检查

选择您服用的补充剂及药物（如有），我们会显示哪些相互干扰、哪些需要错开时间、需要注意什么。

检查 Melatonin 与其他的搭配

您真正需要哪些补充剂？

Fénix Methode 根据您的血检结果挑选并安排服用时间——不再白花钱。

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用途