Melatonin
Melatonin is the body's natural sleep hormone. As a supplement, it helps reduce the time needed to fall asleep and can improve rest quality, especially with jet lag.
What is it for?
💡 Absorption: Take 30-60 minutes before bed. Start with low doses (0.5-1mg). Higher doses are not always more effective. Avoid screens after taking it.
⚠️ Caution: Do not use long-term without supervision. May cause daytime drowsiness. Do not combine with sedatives. Contraindicated in pregnancy. In those under 18, use only under medical/pediatric supervision.
Recommended doses
Range: 0.5 – 3 mg
Less is more, start with 0.5mg
Interactions with other supplements
⚕️ Medication interactions
Additive sedative effect. May cause excessive drowsiness.
→ Reducir dosis de melatonina. Consultar médico.
Fluoxetine can increase endogenous melatonin levels. The combination may cause excessive drowsiness.
→ Empezar con dosis bajas de melatonina (0.5mg). Vigilar somnolencia diurna. Consultar psiquiatra.
🏥 Contraindications
La melatonina puede empeorar síntomas depresivos en algunos pacientes.
→ Monitorizar estado de ánimo. Consultar psiquiatra.
📚 Scientific references (2)▼
Meta-analisis actualizado. Confirma eficacia para reducir latencia de sueno. Dosis bajas (0.5-1mg) pueden ser tan efectivas como dosis altas.
Meta-analisis de 19 RCTs (1,683 sujetos). Melatonina reduce latencia de sueno en 7 minutos y aumenta tiempo total de sueno en 8 minutos vs placebo.
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