一、褪黑素是什么?
二、成人服用褪黑素能助眠吗?
研究发现,褪黑素只是对时差引起的睡眠问题,以及睡眠-觉醒时相延迟障碍(DSWPD) 可能有帮助。[3]
三、儿童可以服用褪黑素吗?
四、褪黑素有副作用吗?
五、褪黑素怎么买?
2017年的一项研究分析了31款褪黑素,结果发现褪黑素的实际含量从标签标注含量的-83%到+478%不等[5],有的实际含量竟然是标注含量的近5倍。
六、如何促进褪黑素分泌?
参考文献:
[1] https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/10.html
[2]https://www.fda.gov/media/150006/download
[3] https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
[4]https://www.sleepfoundation.org/melatonin
[5]Erland LA, Saxena PK. Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. J Clin Sleep Med. 2017 Feb 15;13(2):275-281.
[6]Röjdmark S, Rössner S, Wetterberg L. Effect of short-term fasting on nocturnal melatonin secretion in obesity. Metab Clin Exp. 1992;41:1106–9.
[7]Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4):367. Published 2017 Apr 7. doi:10.3390/nu9040367
[8] Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res. 2012;56. doi: 10.3402/fnr.v56i0.17252. Epub 2012 Jul 20. PMID: 22826693; PMCID: PMC3402070.
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