褪黑素(Melatonin) 用于 时差综合征
A 证据 多项大型临床试验一致显示出显著的益处。基于57项研究(6项荟萃分析、2项RCT),共516名参与者。35/57项研究显示积极效果。
结论
Melatonin is well-supported by research as a supplement that may help your body adjust to new time zones and reduce jet lag symptoms.
- 57 studies including 6 meta-analyses support melatonin for jet lag
- Timing matters — taking melatonin near target bedtime at your destination may work best
- One of the most widely recognized and studied uses for melatonin
- About 61% of studies show clearly positive effects on jet lag symptoms
Key Study Findings
研究人群: Review of melatonin dose and timing
研究人群: Listeria monocytogenes 10403S and ctaP mutant
研究人群: Rats with sodium arsenite-induced toxicity
研究人群: Animal wound model with circadian disruption
研究人群: Chinese young adults (mean age 20.7, 60% women)
Key Statistics
108
研究数量
676
受试者
Mixed
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 |
|---|---|---|---|
| None | -- | Mixed | -- |
| 1.57 and 3.67 mM | -- | Mixed | -- |
| low doses melatonin (unspecified); melatonin for jet lag (adults) | -- | Positive | -- |
| 10 mg/kg body weight | 2 weeks | Positive | 24 |
| None | -- | Positive | -- |
| None | -- | Negative | 140 |
| None | -- | Positive | -- |
| None | -- | Neutral | -- |
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 时差综合征?
How much 褪黑素(Melatonin) should I take for 时差综合征?
Are there side effects of 褪黑素(Melatonin)?
How strong is the evidence for 褪黑素(Melatonin) and 时差综合征?
Related Evidence
褪黑素(Melatonin) 用于其他健康状况
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