The fact that melatonin has become one of the fashionable supplements is no coincidence: Spaniards, according to data from the Spanish Society of Neurology (SEN), at least 50% of Spaniards confess that they have problems falling asleep and 32% that they wake up, every morning, with the feeling of not having rested enough. With this panorama in mind, we can better understand why, increasingly, we throw ourselves on melatonin (in all its versions) as if it were the last Coca Cola of the desert without being too clear about things as basic as: what is it, really? Can it be taken without a prescription? Or if it generates dependency?

"Melatonin is a hormone produced by our body – it is synthesized in the brain, in the pineal gland, through tryptophan – following a rhythm that depends on light: production increases at night and decreases during the day," explains Sofía Laín, doctor of the Allergology Service of the Sanitas La Moraleja University Hospital (Madrid).

Basically, what this hormone does is not only help us fall asleep, but it plays the role of 'watchmaker' of our body. "It regulates our internal clock, that is, our sleep-wake cycle; It dictates when to sleep and when to wake up. In addition, it shortens the time of falling asleep or sleep latency time (the one we use to fall asleep)", continues this doctor.

However, this natural mechanism can be altered for various reasons, as Patricia Ibáñez, nutritionist at Clínica Henao (Bilbao), reports. "Melatonin production decreases with age and also suffers for other reasons such as jet lag, shift work, etc." Obviously, our lifestyle, marked by an abusive use of screens (although we do not realize it, blue light sends a contradictory message to our brain that makes it stay alert, preventing the secretion of melatonin) does not help much either.

And it is here, when nature begins to slacken, when the 'external help' comes into play. The question is: can we resort to it without the prescription of a doctor. Dr. Laín clarifies: "The only melatonin drug with an authorized formula that exists can only be purchased with a prescription. While it is true, there are many preparations (which, in reality, are supplements for the low dose of melatonin they contain) that are available in the market without a prescription. However, in these cases, it must be taken into account that these are not drugs and, therefore, are not regulated by the FDA (Food and Drug Administration)."

However, that they do not require a prescription does not mean, warns this specialist, that we can take these supplements lightly. "It is known that taking melatonin is safe to use in the short term, but it is not yet clear whether prolonged use can lead to unwanted effects. Therefore, it is always recommended that you consult with a health professional so that he indicates the pattern and the time of use. "

Unlike sleeping pills, "melatonin supplements do not cause dependence, nor do they lose effect with their use, nor do they produce 'hangovers.'" Its dose, clarifies Laín, "will depend on the age and the preparation that is purchased, because as I have said the dose of melatonin can vary. In adults, the formulation authorized as a medicinal product is a presentation of 2 mg per tablet, requires a prescription and should not be taken on its own."

Patricia Ibáñez adds that "it is advisable to take it one or two hours before bed to 'imitate the sunset'. It is important to take the doses and the indicated time since an overdose can cause the opposite effect to the desired one and alter circadian cycles."

Like any product that induces sleep, Dr. Laín emphasizes that "when causing drowsiness, the use of heavy machinery and driving should be avoided up to five hours after consumption." In addition, "we must bear in mind that taking melatonin can interfere with other medication such as anticoagulants, oral antidiabetics, oral contraceptives and antihypertensives, among others."

What are those unwanted effects that its misuse would produce? "It has some adverse effects like headache, dizziness or nausea. Less frequent are mood alterations (irritability, mood swings, depression ...) or decreased alertness, confusion, disorientation or tremors that in older people increases the risk of falls, "concludes this specialist.









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