褪黑素(Melatonin) 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143项研究(13项荟萃分析、15项RCT),共44,766名参与者。92/143项研究显示积极效果。
结论
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
研究人群: patients with insomnia and anxiety disorders (formulation development)
研究人群: Japanese 5-year-old children (45 ASD, 10 non-ASD)
研究人群: Rats with sodium arsenite-induced toxicity
Key Statistics
237
研究数量
54266
受试者
Positive
等级
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- general:
- 0.5-3 mg, 30-60 min before bed
- jetlag:
- 0.5-5 mg
上限: No established UL; 5 mg typically considered maximum
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 |
最佳服用时间: 30-60 minutes before bed
Safety & Side Effects
已报告的副作用
- ⚠ Daytime drowsiness
- ⚠ Headache
- ⚠ Dizziness
- ⚠ Nausea
- ⚠ Vivid dreams or nightmares
已知相互作用
- ● 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
可耐受最高摄入量: No established UL; 5 mg typically considered maximum
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 褪黑素(Melatonin) help with 失眠?
How much 褪黑素(Melatonin) should I take for 失眠?
Are there side effects of 褪黑素(Melatonin)?
How strong is the evidence for 褪黑素(Melatonin) and 失眠?
Related Evidence
其他成分用于 失眠
褪黑素(Melatonin) 用于其他健康状况
References
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