{"id":179093,"date":"2020-08-10T13:14:33","date_gmt":"2020-08-10T11:14:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/"},"modified":"2023-08-08T11:32:17","modified_gmt":"2023-08-08T09:32:17","slug":"melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/","title":{"rendered":"Melatonin \u2013 ali res izbolj\u0161a spanec in vam pomaga zaspati?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/#Kaj_je_melatonin\" title=\"Kaj je melatonin?\">Kaj je melatonin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/#Uporaba_melatonina\" title=\"Uporaba melatonina\">Uporaba melatonina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/#Varnost_melatonina\" title=\"Varnost melatonina\">Varnost melatonina<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Melatonin je <strong>hormon<\/strong> s funkcijo <strong>uravnavanja na\u0161ega spalnega cikla.<\/strong>&nbsp;Preberite \u010dlanek o melatoninu,<strong> njegovih u\u010dinkih na spanec, koristih<\/strong> njegovega dopolnjevanja pri dolo\u010denih te\u017eavah ali <strong>varnosti in mo\u017enih stranskih u\u010dinkih.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_melatonin\"><\/span><strong>Kaj je melatonin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Melatonin je nevrohormon<\/span><\/strong><span lang=\"SL\">, ki je odgovoren za <strong>uravnavanje spanca<\/strong>. To je preprost opis pomena melatonina za \u010dloveka. V mo\u017eganih nastaja s pomo\u010djo<strong> epifize<\/strong>, majhne \u017eleze v mo\u017eganih s funkcijo proizvajanja in uravnavanja aktivnosti nekaterih hormonov. Morda se zdi, da je melatonin le privilegij spanja ljudi, resnica pa je, da je na na\u0161em planetu \u017ee malo dlje. Melatonin najdemo tudi v <strong>bakterijah, algah, gobah<\/strong> in celo <strong>zelenjavi in sadju.<\/strong>&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[1] [3] [4]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Melatonin ali tudi <strong>N-acetil-5-metoksi-triptamin je indoleamin<\/strong>, to je derivat indola, ki vsebuje aminsko skupino. V telesu nastane iz<strong> aminokisline triptofan<\/strong>, kjer se <strong>z encimom pretvori v serotonin<\/strong> in nato v nadaljnji reakciji <strong>v melatonin<\/strong>.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[1] [2]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Melatonin je bil prvi\u010d izoliran iz <strong>kravje epifize leta 1958<\/strong>. Odkril in izoliral ga je <strong>Aaron Lerner<\/strong>, vendar \u017ee dolgo velja za \u017eivalski nevrohormon z u\u010dinkom na cirkadiani ritme in druge procese v telesu. Poznej\u0161e raziskave melatonina so pokazale njegovo prisotnost v ve\u010d organizmih. Ugotovili so, da ne vpliva samo na <strong>uravnavanje spanca, temve\u010d ima tudi protivnetne u\u010dinke, izbolj\u0161uje imunski sistem, bori se proti prostim radikalom<\/strong> ali bla\u017ei <strong>te\u017eave zaradi \u010dasovne razlike<\/strong> (<em>jet lag<\/em>) in <strong>nespe\u010dnost<\/strong>.<strong>&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[5] [6] [7]&nbsp;<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-1124x900.jpeg\" alt=\"Kaj je melatonin?\" class=\"wp-image-176267\" width=\"843\" height=\"675\" title=\"Kaj je melatonin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-1124x900.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-400x320.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-rotated.jpeg 1488w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Cirkadiani cikel in raven melatonina<\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Ste vedeli, da imamo v telesu &#8220;name\u0161\u010deno&#8221; <strong>notranjo uro<\/strong>, ki se sinhronizira z izmenjavanjem dneva in no\u010di? To je posledica svetlobe, ki vstopi v \u010dlove\u0161ko oko in je poleti <strong>regulator melatonina<\/strong>. Navidezna ura je v mo\u017eganih, natan\u010dneje v delu <strong>suprakiazmalnega jedra<\/strong>, ki \u010dez dan ustavi <strong>proizvodnjo melatonina<\/strong>. Nasprotno, pono\u010di ni aktiven, kar vodi v nadaljevanje proizvodnje. Ste \u017ee kdaj sli\u0161ali priporo\u010dilo, da nekaj \u010dasa pred spanjem ne smete uporabljati telefona ali gledati televizije? Z osvetlitvijo o\u010di med biolo\u0161ko no\u010djo zmanj\u0161ate proizvodnjo melatonina.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Izraz <strong>cirkadiani ritem<\/strong> se nana\u0161a na cikel, v katerem <strong>organizem dolo\u010da biolo\u0161ke in psiholo\u0161ke procese,<\/strong> kot so <strong>spanje, prebujanje ali prehranjevanje.<\/strong>&nbsp;Cirkadiani ritem <strong>nadzira<\/strong> \u017ee omenjeno <strong>suprakiazmalno jedro<\/strong>, nanj pa vplivata<strong> son\u010dna svetloba in temperatura.<\/strong> V o\u010deh imamo receptorje, ki, ko so v temi, <strong>po\u0161ljejo sporo\u010dilo suprakiazmalnemu jedru, kar spro\u017ei proizvodnjo melatonina.<\/strong>&nbsp;Odvisno je od tega, ali zaspite s pri\u017egano svetilko, pred spanjem gledate video na telefonu ali popolnoma izklopite vse vire svetlobe eno uro pred spanjem. V o\u010deh imamo &#8220;stra\u017earja&#8221;, ki ga lahko svetloba pred spanjem zavede. Naredite eksperiment in poskusite spremeniti svoj ve\u010derni ritual. Spodaj v komentar lahko zapi\u0161ete, kaj se je zgodilo.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-1124x866.jpg\" alt=\"Cirkadiani cikel in raven melatonina\" class=\"wp-image-176365\" width=\"843\" height=\"650\" title=\"Cirkadiani cikel in raven melatonina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-1124x866.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-400x308.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-1536x1183.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-2048x1578.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span lang=\"SL\">Koli\u010dina melatonina v telesu se lahko razlikuje, vendar to ni zdravstvena te\u017eava. Prav tako ni znano, ali zmanj\u0161ana proizvodnja melatonina vpliva na zdravje. \u010ce pa jemljete <strong>ve\u010dje odmerke melatonina<\/strong> kot prehransko dopolnilo, lahko pride do <strong>ni\u017eje telesne temperature in zaspanosti.<\/strong>&nbsp;Visoki odmerki vplivajo na delovanje <strong>reproduktivnega sistema<\/strong> in obstajajo dokazi o antioksidativnih u\u010dinkih z neznanim pomenom.&nbsp;<strong>Pri uporabi melatonina<\/strong> je vsekakor pomembno<strong> upo\u0161tevati navodila proizvajalca.<\/strong>&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Spanje je pomembna biolo\u0161ka potreba, ki vpliva na splo\u0161no zdravje in delovanje telesa.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2><\/h2><h2><span class=\"ez-toc-section\" id=\"Uporaba_melatonina\"><\/span><strong>Uporaba melatonina<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\"><a href=\"https:\/\/gymbeam.si\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonin<\/a> se lahko dopolnjuje v obliki razli\u010dnih prehranskih dopolnil in je pogosto eno izmed sredstev <a title=\"Za bolj\u0161i spanec\" href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" rel=\"noopener noreferrer\">za bolj\u0161i spanec.<\/a>&nbsp;Na trgu obstajajo razli\u010dna dopolnila.&nbsp;Tudi <strong>dnevni odmerek<\/strong> se razlikuje in je lahko od <strong>0,5 do 10 mg<\/strong>, odvisno od <strong>zakonodaje<\/strong>. Vendar vas bomo poleg izbolj\u0161anja spanca seznanili \u0161e z drugimi potencialnimi koristmi melatonina.<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Podpora spanju<\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Po \u0161tevilnih raziskavah je melatonin koristen za spodbujanje spanca in je <strong>priljubljeno dopolnilo,<\/strong> na primer v primeru <strong>nespe\u010dnosti<\/strong>.&nbsp;V ta namen <strong>obstajajo u\u010dinkovitej\u0161a dopolnila<\/strong>, <strong>prednost<\/strong> melatonina pa je v tem, da ima <strong>manj stranskih u\u010dinkov.<\/strong>&nbsp;Glede na \u0161tudijo iz leta <strong>2016<\/strong> je melatonin koristen tudi za <strong>izbolj\u0161anje spanca<\/strong> pri ljudeh z rakom, ki <strong>trpijo zaradi nespe\u010dnosti<\/strong>. Pregled \u0161tudij iz leta 2014 pa<strong> ka\u017ee na obetaven pomen melatonina pri te\u017eavah zaradi \u010dasovne razlike<\/strong> (<em>jet lag<\/em>) in <strong>v omejenem obsegu<\/strong> tudi pri nespe\u010dnosti. Na koncu \u0161tudije tudi avtorji trdijo, da dobljeni podatki<strong> ne morejo potrditi<\/strong> pozitivnega <strong>u\u010dinka melatonina na za\u010detek in u\u010dinkovitost spanca.<\/strong>&nbsp;Uporabe melatonina ne priporo\u010dajo ljudem, ki imajo<strong> izmensko delo.<\/strong>&nbsp;Cilj \u010dlanka je zagotoviti nepristranski pogled na melatonin, ve\u010d virov pa ka\u017ee na njegovo manj\u0161o u\u010dinkovitost. Vendar to ne pomeni, da vam ne bo pomagal zaspati v primeru te\u017eav, na primer zaradi potovanja z letalom. &nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[9] [10] [11] [12]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-1124x749.jpg\" alt=\"Podpora spanju\" class=\"wp-image-176280\" width=\"843\" height=\"562\" title=\"Podpora spanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span lang=\"SL\">Melatonin je koristen za <strong>zmanj\u0161anje tesnobe pred operacijo.<\/strong>&nbsp;Njegova uporaba lahko pomaga pri te\u017eavah s spanjem pri otrocih. Mlaj\u0161i pacienti z dolo\u010denimi stanji, kot so <strong>ADHD, astma ali atopijski dermatitis<\/strong>, imajo lahko te\u017eave s spanjem. Obstajajo znanstveni <strong>dokazi v korist melatonina,<\/strong> vendar pri otrocih in melatoninu obstaja odprtih ve\u010d vpra\u0161anj, zato je najbolje, da se o njegovi morebitni uporabi <strong>posvetujete z zdravnikom<\/strong>. Med drugim se lahko <strong>melatonin uporablja tudi pri zdravljenju sindroma zapoznele faze spanja in spalno-budnega sindroma (DSWPD).&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Melatonin in sezonska depresija<\/strong><\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Sezonska depresija<\/span><\/strong><span lang=\"SL\"> je drugo ime za <strong>sezonsko afektivno motnjo (SAM)<\/strong>, ki je povezana s <strong>spreminjanjem letnih \u010dasov<\/strong>. Simptomi SAM se obi\u010dajno pojavijo med<strong> pozno jesenjo in zgodnjo zimo<\/strong>, lahko pa se pojavijo tudi<strong> pozno spomladi in zgodaj poleti.<\/strong>&nbsp;Njene manifestacije vklju\u010dujejo pomanjkanje energije in zanimanja za najljub\u0161e aktivnosti ali <strong>te\u017eave s spanjem in ob\u010dutek depresije.<\/strong>&nbsp;To ni redko stanje, saj lahko ta vrsta depresije prizadene do<strong> 10% prebivalstva<\/strong>. Glede na dolo\u010dene raziskave je bilo dopolnjevanje melatonina u\u010dinkovito pri zmanj\u0161evanju njenih simptomov. Sezonsko depresij bi lahko povezali s spremembami v <strong>cirkadianem ritmu,<\/strong> zato je uporaba melatonina morda smiselna. V zimskem \u010dasu se spremeni razmerje med dnevom in no\u010djo, kar lahko spro\u017ei depresijo. Poleg sprememb &#8220;notranje ure&#8221; in ravni melatonina so lahko tudi <strong>ravni serotonina<\/strong> eden izmed dejavnikov. Za dolo\u010ditev vpliva melatonina na simptome te depresije so potrebne dodatne raziskave. Kdo ve, morda lahko to stanje v bli\u017enji prihodnosti zahvaljujo\u010d raziskavam in uporabi melatonina popolnoma izgine.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[9] [14]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-1124x632.jpg\" alt=\"Melatonin in sezonska depresija\" class=\"wp-image-176293\" width=\"843\" height=\"474\" title=\"Melatonin in sezonska depresija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span lang=\"SL\">Poleg izbolj\u0161anja spanca in manifestacij sezonske depresije obstajajo znanstveni dokazi, da melatonin lahko pomaga pri naslednjih boleznih <span class=\"tadv-color\"><span style=\"color: #ff6600;\">[10] [16]<\/span><\/span>:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavoboli<\/strong> &#8211; lahko je koristen pri <strong>Hortonovem sindromu<\/strong> ali <strong>migreni<\/strong>.<\/li>\n\n\n\n<li><strong>Tinitus<\/strong> &#8211; to je zaznavanje <strong>zvoka v u\u0161esih<\/strong>, na primer \u0161umenje ali zvonjenje, nekatere \u0161tudije pa ka\u017eejo na <strong>izbolj\u0161anje simptomov tega stanja.<\/strong><\/li>\n\n\n\n<li><strong>Rak &#8211; <\/strong>\u0161tudije, ki se osredoto\u010dajo na ve\u010d vrst raka, ka\u017eejo na morebitne koristi melatonina pri uporabi<strong> ob podpornem zdravljenju.<\/strong><\/li>\n\n\n\n<li><strong>Alzheimerjeva bolezen<\/strong> &#8211; melatonin lahko upo\u010dasni <strong>kognitivni upad<\/strong>, povezan s to boleznijo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Melatonin v prehranskih dopolnilih<\/strong><\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Prehranska dopolnila z melatoninom<\/span><\/strong><span lang=\"SL\"> je mogo\u010de kupiti v obliki <strong>kapsul, razpr\u0161il ali tablet.<\/strong>&nbsp;Glede na va\u0161e \u017eelje obstajajo v <strong>naravni ali sinteti\u010dni obliki<\/strong>, pri \u010demer naravna oblika izhaja iz epifize \u017eivali. &nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[18] [19]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">V ZDA<\/span><\/strong><span lang=\"SL\"> melatonin velja za <strong>prehransko dopolnilo,<\/strong> v nekaterih dr\u017eavah pa velja za <strong>zdravilo in ga je mogo\u010de dobiti le na recept.<\/strong>&nbsp;<strong>Pred nakupom je dobro preveriti<\/strong>, ali je v dolo\u010deni dr\u017eavi dovoljena prodaja tak\u0161nih dopolnil, ki vsebujejo melatonin.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41332,46066,55579,105022\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Varnost_melatonina\"><\/span><strong>Varnost melatonina<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Jemanje melatonina<\/span><\/strong><span lang=\"SL\"> v priporo\u010denih koli\u010dinah <strong>na splo\u0161no velja za varno<\/strong>. Vendar pa lahko povzro\u010di tudi <strong>zaspanost, glavobole, omoti\u010dnost ali slabost<\/strong>. <strong>Pet ur po uporabi melatonina ni priporo\u010dljivo voziti te\u017ekih strojev,<\/strong> zlasti zaradi zaspanosti. Prav tako melatonin<strong> ni primeren za ljudi z avtoimunskimi boleznimi<\/strong>, redkeje pa so se pojavili simptomi, kot so zmedenost, ob\u010dutki depresije ali trebu\u0161ni kr\u010di. Kot zagotovo to po\u010dnete \u017ee pri drugih dopolnilih, preberite <strong>navodila za uporabo<\/strong>, da ugotovite, ali obstajajo kakr\u0161ne koli ovire pri uporabi melatonina. Glede na \u0161tudije je melatonin varen in povezan z minimalnimi stranskimi u\u010dinke za odrasle.<strong>&nbsp;Melatonin lahko vpliva na druga zdravila<\/strong>, v tem primeru se vnaprej posvetujte z zdravnikom.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[17]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1124x632.jpg\" alt=\"Varnost melatonina\" class=\"wp-image-176241\" width=\"843\" height=\"474\" title=\"Varnost melatonina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><span lang=\"SL\">Melatonin je hormon s funkcijo uravnavanja \u010dlovekovega spanca. Je del zdravil in dopolnil, saj lahko pomaga pri te\u017eavah s spanjem, sezonsko depresijo ali nespe\u010dnostjo in te\u017eavah zaradi \u010dasovne razlike (<em>jet lag<\/em>). Verjamemo, da ste v na\u0161em \u010dlanku dobili vse potrebne informacije o melatoninu in njegovih u\u010dinkih na \u010dlove\u0161ko telo. Ali \u017eelite, da tudi <strong>va\u0161i prijatelji izvedo ve\u010d o melatoninu?<\/strong>&nbsp;Potem <strong>\u010dlanek podprite z deljenjem.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/herbal-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHerbal Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Melatonin je hormon, odgovoren za uravnavanje spanca. Njegova proizvodnja se spro\u017ei, ko na\u0161e oko zazna temo. Spoznajte njegov pomen za telo in prednosti dopolnjevanja melatonina za te\u017eave s spanjem ali sezonsko depresijo.<\/p>\n","protected":false},"author":25,"featured_media":176404,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6603,6507,7335],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-179093","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-hormoni-sl","9":"tag-prehranska-dopolnila","10":"tag-spanec","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Melatonin \u2013 ali res izbolj\u0161a spanec in vam pomaga zaspati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Melatonin je hormon, ki uravnava spanec. 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