멜라토닌 관련 불면증
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 44,766명의 참여자를 대상으로 한 143건의 연구(메타분석 13건, RCT 15건)에 근거합니다. 143건 중 92건의 연구에서 긍정적인 효과가 나타났습니다.
결론
Melatonin is supported by strong, extensive evidence as a supplement that may help with insomnia, making it one of the most well-researched natural sleep aids available.
- 143 studies with 44,766 participants — among the largest evidence bases for any sleep supplement
- 13 meta-analyses and 15 RCTs provide high-quality evidence
- Recognized in multiple clinical practice guidelines and expert consensus statements
- About 64% of studies show positive effects; results may vary by insomnia type and population
Key Study Findings
대상 집단: patients with insomnia and anxiety disorders (formulation development)
대상 집단: Japanese 5-year-old children (45 ASD, 10 non-ASD)
대상 집단: Rats with sodium arsenite-induced toxicity
Key Statistics
237
연구
54266
참여자
Positive
등급
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- general:
- 0.5-3 mg, 30-60 min before bed
- jetlag:
- 0.5-5 mg
상한량: No established UL; 5 mg typically considered maximum
연구에서 사용된 용량
| 용량 | 기간 | 효과 | N |
|---|---|---|---|
| melatonin + buspirone hydrochloride | -- | Neutral | -- |
| Melatonin (various doses), CBT-I (behavioral), pharmacologic options (z-drugs, other) | -- | Positive | -- |
| Compound Chaijin Jieyu Fang (CCJF) traditional Chinese medicine formula; dose not specified | -- | Positive | -- |
| None | -- | Positive | 55 |
| 10 mg/kg body weight | 2 weeks | Positive | 24 |
| Scheduled melatonin, scheduled sleep-wake times, bright light therapy | -- | Positive | -- |
| None | -- | Mixed | -- |
| None | -- | Positive | 51 |
권장 복용 시간: 30-60 minutes before bed
Safety & Side Effects
보고된 부작용
- ⚠ Daytime drowsiness
- ⚠ Headache
- ⚠ Dizziness
- ⚠ Nausea
- ⚠ Vivid dreams or nightmares
알려진 상호작용
- ● Blood thinners (warfarin) — may increase bleeding risk
- ● Immunosuppressants — melatonin may stimulate immune function
- ● Diabetes medications — may affect blood sugar levels
- ● Sedatives and CNS depressants — additive drowsiness
일일 최대 섭취 허용량: No established UL; 5 mg typically considered maximum
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 멜라토닌 help with 불면증?
How much 멜라토닌 should I take for 불면증?
Are there side effects of 멜라토닌?
How strong is the evidence for 멜라토닌 and 불면증?
Related Evidence
멜라토닌 다른 건강 상태에 대한 근거
References
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