{"id":184084,"date":"2020-09-15T08:20:38","date_gmt":"2020-09-15T06:20:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=184084"},"modified":"2023-08-08T11:18:32","modified_gmt":"2023-08-08T09:18:32","slug":"melatonin-valoban-javitja-az-alvast-es-segit-az-elalvasban","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/melatonin-valoban-javitja-az-alvast-es-segit-az-elalvasban\/","title":{"rendered":"Melatonin &#8211; val\u00f3ban jav\u00edtja az alv\u00e1st \u00e9s seg\u00edt az elalv\u00e1sban?"},"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.hu\/blog\/melatonin-valoban-javitja-az-alvast-es-segit-az-elalvasban\/#Mi_a_melatonin\" title=\"Mi a melatonin?\">Mi a 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.hu\/blog\/melatonin-valoban-javitja-az-alvast-es-segit-az-elalvasban\/#A_melatonin_potlasa\" title=\"A melatonin p\u00f3tl\u00e1sa\">A melatonin p\u00f3tl\u00e1sa<\/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.hu\/blog\/melatonin-valoban-javitja-az-alvast-es-segit-az-elalvasban\/#A_melatonin_biztonsagossaga\" title=\"A melatonin biztons\u00e1goss\u00e1ga\">A melatonin biztons\u00e1goss\u00e1ga<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A melatonin egy&nbsp;<strong>hormon<\/strong>, melynek feladata az&nbsp;<strong>alv\u00e1si ciklusunk szab\u00e1lyoz\u00e1sa.<\/strong> Olvasd el a melatoninr\u00f3l sz\u00f3l\u00f3 cikk\u00fcnket, s megtudhatod, hogy pontosan hogyan&nbsp;<strong>hat az alv\u00e1sra,<\/strong>&nbsp;milyen probl\u00e9m\u00e1k eset\u00e9n fontos a<strong> p\u00f3tl\u00e1sa,&nbsp;<\/strong>valamint, hogy mennyire&nbsp;<strong>biztons\u00e1gos \u00e9s mik lehetnek a mell\u00e9khat\u00e1sai.<\/strong><\/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=\"Mi_a_melatonin\"><\/span><strong>Mi a melatonin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A melatonin<\/strong>&nbsp;egy&nbsp;<strong>neurohormon,<\/strong> amely az&nbsp;<strong>alv\u00e1s szab\u00e1lyoz\u00e1s\u00e1\u00e9rt felel\u0151s.<\/strong> Ez a melatonin legf\u0151bb feladata az emberi szervezetben. Az emberi agyban termel\u0151dik az <strong>epif\u00edzisnek&nbsp;<\/strong>k\u00f6sz\u00f6nhet\u0151en egy kis mirigyben, a tobozmirigyben, \u00e9s szab\u00e1lyozza n\u00e9h\u00e1ny hormon tev\u00e9kenys\u00e9g\u00e9t. Lehet, hogy \u00fagy t\u0171nik, hogy a melatonin csak az emberi alv\u00e1shoz sz\u00fcks\u00e9ges, az igazs\u00e1g azonban az, hogy bolyg\u00f3nkon ez a hormon sok mindenben megtal\u00e1lhat\u00f3. Tal\u00e1lunk melatonint a <strong>bakt\u00e9riumokban, az alg\u00e1kban, a gomb\u00e1kban, <\/strong>valamint a&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gekben <\/a>\u00e9s gy\u00fcm\u00f6lcs\u00f6kben<\/strong> is. <span style=\"color: #ff6600;\" class=\"tadv-color\">[1] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A melatonin, vagy <strong>N-acetil-5-metoxi-triptamin, <\/strong>egy<strong> indoleamin,<\/strong>&nbsp;ami azt jelenti, hogy egy indol deriv\u00e1tumr\u00f3l van sz\u00f3, amely amin csoportot tartalmaz. A testben<strong>&nbsp;triptof\u00e1n aminosavb\u00f3l <\/strong>j\u00f6n l\u00e9tre, ahol enzimek hat\u00e1s\u00e1ra<strong>&nbsp;szerotoninn\u00e1 v\u00e1lik<\/strong>, majd a k\u00f6vetkez\u0151 reakci\u00f3 ut\u00e1n&nbsp;<strong>melatoninn\u00e1.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A melatonint els\u0151k\u00e9nt<strong>&nbsp;szarvasmarha epif\u00edzisb\u0151l<\/strong>&nbsp;izol\u00e1lt\u00e1k az&nbsp;<strong>1958-as \u00e9vben. <\/strong><strong>Aaron Lerner&nbsp;<\/strong>fedezte fel \u00e9s izol\u00e1lta, sok\u00e1ig \u00e1llati neurohormonk\u00e9nt volt ismert, amely befoly\u00e1ssal van a cirkadi\u00e1n ritmusra \u00e9s egy\u00e9b testi folyamatokra. Ezt k\u00f6vet\u0151en a melatonint vizsg\u00e1l\u00f3 kutat\u00e1s igazolta a hormon jelenl\u00e9t\u00e9t t\u00f6bbf\u00e9le szervezetben is. Kider\u00fclt, hogy nem csak az <strong>alv\u00e1s szab\u00e1lyoz\u00e1s\u00e1\u00e9rt<\/strong>&nbsp;felel\u0151s, hanem&nbsp;<strong>gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1ssal b\u00edr, jav\u00edtja az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9t,<\/strong> \u201eharcol\u201d a <strong>szabadgy\u00f6k\u00f6k ellen,&nbsp;<\/strong>valamint<strong> cs\u00f6kkenti a jetlag \u00e9s az \u00e1lmatlans\u00e1g t\u00fcneteit. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/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=\"Mi az a melatonin?\" class=\"wp-image-176267\" width=\"843\" height=\"675\" title=\"Mi az a 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>A cirkadi\u00e1n ritmus \u00e9s a melatoninszint<\/strong><\/h3>\n\n\n\n<p>Tudtad, hogy test\u00fcnkben l\u00e9tezik egy&nbsp;<strong>bels\u0151 \u00f3ra,<\/strong> amely az \u00e9jszak\u00e1k \u00e9s nappalok v\u00e1ltakoz\u00e1s\u00e1val szinkroniz\u00e1l\u00f3dik? Ez a f\u00e9nynek k\u00f6sz\u00f6nhet\u0151en alakul ki, ami az emberi szembe jutva&nbsp;<strong>szab\u00e1lyozza a melatonin<\/strong> termel\u00e9st a szervezetben. Ez a k\u00e9pletes \u00f3ra az agyban tal\u00e1lhat\u00f3, konkr\u00e9tan az SCN-ben (<strong>suprachiasmatic nuclei <\/strong>&#8211; szuprachiaszkul\u00e1ris mag),<strong>&nbsp;<\/strong>amely napk\u00f6zben&nbsp;<strong>le\u00e1ll\u00edtja a melatonin termel\u00e9s\u00e9t.<\/strong> S ellenkez\u0151leg, \u00e9jszaka \u00fajraindul a termel\u00e9s. Hallott\u00e1l m\u00e1r az aj\u00e1nl\u00e1sokr\u00f3l, hogy alv\u00e1s el\u0151tt ne n\u00e9zz telev\u00edzi\u00f3t vagy a telefon kijelz\u0151j\u00e9t? A biol\u00f3giai \u00e9jszaka idej\u00e9n a szem megvil\u00e1g\u00edt\u00e1s\u00e1val cs\u00f6kkentj\u00fck a melatonin termel\u0151d\u00e9s\u00e9t. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A<strong> cirkadi\u00e1n ritmus <\/strong>kifejez\u00e9s azt a ciklust jelenti, amely meghat\u00e1rozza a szervezet&nbsp;<strong>biol\u00f3giai \u00e9s pszichol\u00f3giai folyamatait,<\/strong> p\u00e9ld\u00e1ul az&nbsp;<strong>alv\u00e1s, \u00e9bred\u00e9s <\/strong>vagy&nbsp;<strong>ev\u00e9s.<\/strong>&nbsp;A cirkadi\u00e1n ritmus <strong>vez\u00e9rli <\/strong>ezeket a folyamatokat a m\u00e1r eml\u00edtett <strong>szuprachiaszkul\u00e1ris magb\u00f3l<\/strong> (SCN), \u00e9s mindezt akt\u00edvan <strong>befoly\u00e1solja <\/strong>a&nbsp;<strong>napf\u00e9ny \u00e9s a h\u0151m\u00e9rs\u00e9klet.<\/strong> A szem\u00fcnkben&nbsp;<strong>receptorok <\/strong>tal\u00e1lhat\u00f3k, amelyek a s\u00f6t\u00e9ts\u00e9get \u00e9rz\u00e9kelve&nbsp;<strong>jelz\u00e9st k\u00fcldenek a szuprachiaszkul\u00e1ris magba,<\/strong>&nbsp;majd az elkezdi&nbsp;<strong>termelni a melatonint. <\/strong>Csak rajtad \u00e1ll, hogy vil\u00e1g\u00edt\u00f3 l\u00e1mp\u00e1n\u00e1l, az esti film alatt vagy a telefont n\u00e9zegetve alszol el, vagy minden f\u00e9nyforr\u00e1st teljesen kikapcsolsz m\u00e1r alv\u00e1s el\u0151tt. A szem\u00fcnkben van egy \u201e\u0151r\u201d, amit megt\u00e9veszthet a l\u00e1mpa f\u00e9nye. Hagyatkozz a saj\u00e1t tapasztalataidra, s pr\u00f3b\u00e1lj meg v\u00e1ltoztatni az esti szok\u00e1saidon. Ha van kedved, \u00edrd meg nek\u00fcnk kommentben a cikk al\u00e1, hogy milyen eredm\u00e9nyeket hozott a v\u00e1ltoz\u00e1s. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/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=\"Melatoninszint - hogyan befoly\u00e1solhat\u00f3?\" class=\"wp-image-176365\" width=\"843\" height=\"650\" title=\"A cirkadi\u00e1n ritmus \u00e9s a melatoninszint\" 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>A testben l\u00e9v\u0151 melatonin mennyis\u00e9ge v\u00e1ltoz\u00f3 lehet, ez azonban nem okoz eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat. Ugyan\u00fagy nem ismert, hogy az alacsony melatonin termel\u00e9s b\u00e1rmilyen hat\u00e1ssal lenne eg\u00e9szs\u00e9g\u00fcnkre. Azonban a<strong>&nbsp;nagy mennyis\u00e9gben bevitt melatonin<\/strong> (\u00e9trendkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban) <strong>alacsonyabb testh\u0151m\u00e9rs\u00e9kletet \u00e9s alusz\u00e9konys\u00e1got&nbsp;<\/strong>okozhat.&nbsp;A nagy adag melatonin befoly\u00e1ssal van a&nbsp;<strong>reprodukci\u00f3s rendszerre<\/strong>, valamint antioxid\u00e1ns tulajdons\u00e1ga is bizony\u00edtott, de hat\u00e9konys\u00e1ga m\u00e9g nem teljesen ismert. A melatonin <strong>szed\u00e9sekor<\/strong> mindig nagyon fontos a betartani a<strong>&nbsp;gy\u00e1rt\u00f3 utas\u00edt\u00e1sait.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alv\u00e1s egy kulcsfontoss\u00e1g\u00fa biol\u00f3giai sz\u00fcks\u00e9glet, amely hat\u00e1ssal van az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gre \u00e9s a szervezet m\u0171k\u00f6d\u00e9s\u00e9re. Szeretn\u00e9l t\u00f6bbet megtudni az alv\u00e1s eg\u00e9szs\u00e9gre \u00e9s izmokra gyakorolt hat\u00e1s\u00e1r\u00f3l? Olvasd el k\u00f6vetkez\u0151 cikk\u00fcnket &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-javitani-az-alvas-minosegen-es-hogyan-befolyasolja-az-az-egeszseget-es-az-izomnovekedes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty? (opens in a new tab)\">Hogyan jav\u00edthat\u00f3 az alv\u00e1s min\u0151s\u00e9ge \u00e9s hogyan befoly\u00e1solja az eg\u00e9szs\u00e9get \u00e9s az izomn\u00f6veked\u00e9st?<\/a><\/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=\"A_melatonin_potlasa\"><\/span><strong>A melatonin p\u00f3tl\u00e1sa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">melatonint<\/a> p\u00f3tolhatjuk k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k szed\u00e9s\u00e9vel, s gyakran aj\u00e1nlott az&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/alvas-segitok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alv\u00e1s jav\u00edt\u00e1s\u00e1ra.<\/a> A piacon t\u00f6bbf\u00e9le \u00e9trendkieg\u00e9sz\u00edt\u0151 megtal\u00e1lhat\u00f3, amelyek k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l. Elt\u00e9r\u0151 a&nbsp;<strong>napi adag&nbsp;<\/strong>is, amely&nbsp;<strong>0,5 &#8211; 10 mg k\u00f6z\u00f6tt mozoghat a t\u00f6rv\u00e9nyekt\u0151l f\u00fcgg\u0151en. <\/strong>Az alv\u00e1smin\u0151s\u00e9g jav\u00edt\u00e1s\u00e1n k\u00edv\u00fcl t\u00f6bb el\u0151nnyel is j\u00e1rhat a melatonin p\u00f3tl\u00e1sa, amelyeket a k\u00f6vetkez\u0151 bekezd\u00e9sekben mutatunk be. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/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>Az alv\u00e1s t\u00e1mogat\u00e1sa<\/strong><\/h3>\n\n\n\n<p>A melatonin t\u00f6bb kutat\u00e1s szerint is hasznos az alv\u00e1s t\u00e1mogat\u00e1s\u00e1ra \u00e9s&nbsp;<strong>n\u00e9pszer\u0171 \u00e9trendkieg\u00e9sz\u00edt\u0151<\/strong> p\u00e9ld\u00e1ul&nbsp;<strong>insomnia<\/strong>&nbsp;(k\u00f3ros \u00e1lmatlans\u00e1g) eset\u00e9n is.<strong>&nbsp;L\u00e9teznek <\/strong>ugyan<strong> hat\u00e9konyabb k\u00e9sz\u00edtm\u00e9nyek<\/strong>&nbsp;erre a c\u00e9lra, de a melatonin&nbsp;<strong>el\u0151nye,&nbsp;<\/strong>hogy&nbsp;<strong>kevesebb mell\u00e9khat\u00e1ssal <\/strong>rendelkezik. Egy <strong>2016-os <\/strong>tanulm\u00e1ny igazolta, hogy a melatonin hat\u00e9kony eszk\u00f6z az&nbsp;<strong>alv\u00e1s jav\u00edt\u00e1s\u00e1ra&nbsp;<\/strong>daganatos betegek sz\u00e1m\u00e1ra is, akik <strong>\u00e1lmatlans\u00e1gban <\/strong>szenvednek. Egy 2014-es tanulm\u00e1ny bizony\u00edtotta a<strong> melatonin hat\u00e1soss\u00e1g\u00e1t jetlag <\/strong>eset\u00e9n, valamint&nbsp;<strong>bizonyos m\u00e9rt\u00e9kben az<\/strong><strong> \u00e1lmatlans\u00e1g <\/strong>kezel\u00e9s\u00e9ben is.&nbsp;A tanulm\u00e1ny eredm\u00e9nyei \u00e9s a nyert adatok alapj\u00e1nt <strong>nem jelenthet\u0151 ki <\/strong>egy\u00e9rtelm\u0171en<strong>&nbsp;<\/strong>a <strong>melatonin&nbsp;<\/strong>pozit\u00edv&nbsp;<strong>hat\u00e1sa az elalv\u00e1sra \u00e9s az alv\u00e1s m\u00e9lys\u00e9g\u00e9re. A t<\/strong><strong>\u00f6bbm\u0171szakos munkarendben dolgoz\u00f3<\/strong>&nbsp;emberek sz\u00e1m\u00e1ra nem l\u00e9tezik&nbsp;konkr\u00e9t aj\u00e1nl\u00e1s a melatonin szed\u00e9s\u00e9t illet\u0151en. A cikk c\u00e9lja a melatonin p\u00e1rtatlan bemutat\u00e1sa, ez\u00e9rt meg kell eml\u00edten\u00fcnk, hogy t\u00f6bb kutat\u00e1s alacsonyabb hat\u00e9konys\u00e1got igazolt. Ez azonban nem jelenti azt, hogy nem seg\u00edthet az alv\u00e1si probl\u00e9m\u00e1k megold\u00e1s\u00e1ban, p\u00e9ld\u00e1ul rep\u00fcl\u0151g\u00e9pes utaz\u00e1s ut\u00e1n. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9] [10] [11] [12]<\/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=\"Melatonin az alv\u00e1s jav\u00edt\u00e1s\u00e1ra\" class=\"wp-image-176280\" width=\"843\" height=\"562\" title=\"Melatonin az alv\u00e1s jav\u00edt\u00e1s\u00e1ra\" 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>A melatonin j\u00f3 szolg\u00e1latot tesz a&nbsp;<strong>szorong\u00e1s cs\u00f6kkent\u00e9s\u00e9ben m\u0171t\u00e9ti beavatkoz\u00e1sok el\u0151tt.<\/strong> Alkalmaz\u00e1sa seg\u00edthet a gyerekek alv\u00e1si probl\u00e9m\u00e1in\u00e1l is. A k\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gekben szenved\u0151 kis p\u00e1cienseknek szint\u00e9n lehetnek probl\u00e9m\u00e1ik az alv\u00e1ssal (p\u00e9ld\u00e1ul <strong>ADHD, asztma <\/strong>vagy <strong>at\u00f3pi\u00e1s dermatitisz <\/strong>eset\u00e9ben).&nbsp;A&nbsp;<strong>melatonin hat\u00e9konys\u00e1g\u00e1t tudom\u00e1nyos bizony\u00edt\u00e9kok <\/strong>t\u00e1masztj\u00e1k al\u00e1, azonban a gyerekeket tekintve sok k\u00e9rd\u00e9s van m\u00e9g a melatonint illet\u0151en, ez\u00e9rt haszn\u00e1lata el\u0151tt mindenk\u00e9ppen <strong>k\u00e9rd ki az orvos v\u00e9lem\u00e9ny\u00e9t.&nbsp;<\/strong>A melatonin t\u00f6bbek k\u00f6z\u00f6tt <strong>k\u00e9sleltetett alv\u00e1sf\u00e1zis-zavar (DSWPD)<\/strong>&nbsp;kezel\u00e9s\u00e9re is alkalmazhat\u00f3.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/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>A melatonin \u00e9s a szezon\u00e1lis depresszi\u00f3<\/strong><\/h3>\n\n\n\n<p>A<strong> szezon\u00e1lis depresszi\u00f3,&nbsp;<\/strong>m\u00e1sn\u00e9ven<strong> szezon\u00e1lis affekt\u00edv zavar (SAD) <\/strong>az <strong>\u00e9vszakok v\u00e1ltakoz\u00e1s\u00e1val <\/strong>hozhat\u00f3 \u00f6sszef\u00fcgg\u00e9sbe. A SAD t\u00fcnetei \u00e1ltal\u00e1noss\u00e1gban v\u00e9ve az <strong>\u0151sz v\u00e9g\u00e9t\u0151l t\u00e9l elej\u00e9ig<\/strong> tart\u00f3 id\u0151szakban jelentkeznek, de el\u0151fordulhatnak&nbsp;<strong>tavasz v\u00e9g\u00e9n \u00e9s ny\u00e1r elej\u00e9n <\/strong>is. A t\u00fcnetek a k\u00f6vetkez\u0151k:&nbsp;<strong>energiahi\u00e1ny,&nbsp;<\/strong>cs\u00f6kkent \u00e9rdekl\u0151d\u00e9s az addig kedvelt tev\u00e9kenys\u00e9gek ir\u00e1nt, valamint&nbsp;<strong>alv\u00e1si neh\u00e9zs\u00e9gek \u00e9s depresszi\u00f3. <\/strong>Ez abszol\u00fat nem sz\u00e1m\u00edt ritkas\u00e1gnak, mivel ez a t\u00edpus\u00fa depresszi\u00f3 a<strong> n\u00e9pess\u00e9g <\/strong>ak\u00e1r&nbsp;<strong>10 %-\u00e1t<\/strong>&nbsp;is \u00e9rintheti.<strong>&nbsp;<\/strong>Egy bizonyos kutat\u00e1s szerint a melatonin p\u00f3tl\u00e1sa hat\u00e9kony eszk\u00f6z a t\u00fcnetek cs\u00f6kkent\u00e9s\u00e9ben. A szezon\u00e1lis depresszi\u00f3 \u00f6sszef\u00fcgghet a<strong>&nbsp;cirkadi\u00e1n ritmus v\u00e1ltoz\u00e1s\u00e1val <\/strong>is, ez\u00e9rt van az, hogy a melatonin p\u00f3tl\u00e1sa el\u0151ny\u00f6s lehet. A t\u00e9li id\u0151szakban v\u00e1ltozik a nappal \u00e9s az \u00e9jszaka hossz\u00e1nak ar\u00e1nya, ami depresszi\u00f3hoz vezethet. A \u201ebels\u0151 \u00f3ra\u201d \u00e9s a melatoninszint v\u00e1ltoz\u00e1s\u00e1n k\u00edv\u00fcl befoly\u00e1sol\u00f3 t\u00e9nyez\u0151 lehet a <strong>szerotonin szint <\/strong>is.<strong>&nbsp;<\/strong>A melatonin szezon\u00e1lis depresszi\u00f3ra kifejtett hat\u00e1sait illet\u0151en m\u00e9g tov\u00e1bbi kutat\u00e1sok sz\u00fcks\u00e9gesek. Ki tudja, lehet, hogy a k\u00f6zelj\u00f6v\u0151ben ez az \u00e1llapot teljesen elt\u0171nik a kutat\u00e1soknak vagy a melatonin haszn\u00e1lat\u00e1nak k\u00f6sz\u00f6nhet\u0151en.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9] [14]<\/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=\"A melatonin \u00e9s a szezon\u00e1lis depresszi\u00f3\" class=\"wp-image-176293\" width=\"843\" height=\"474\" title=\"A melatonin \u00e9s a szezon\u00e1lis depresszi\u00f3\" 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>Az alv\u00e1si probl\u00e9m\u00e1k \u00e9s a szezon\u00e1lis depresszi\u00f3 kezel\u00e9s\u00e9n k\u00edv\u00fcl tudom\u00e1nyosan igazolt, hogy a melatonin a k\u00f6vetkez\u0151 eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1k eset\u00e9n is hasznos lehet&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [16]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fejf\u00e1j\u00e1s&nbsp;<\/strong>&#8211; j\u00f3 szolg\u00e1latot tehet <strong>Horton-szindr\u00f3ma <\/strong>vagy&nbsp;<strong>migr\u00e9n&nbsp;<\/strong>eset\u00e9n.<\/li>\n\n\n\n<li><strong>Tinitus<\/strong> &#8211;&nbsp;<strong>f\u00fclz\u00fag\u00e1s<\/strong> vagy&nbsp;-cseng\u00e9s, egy adott tanulm\u00e1ny szerint&nbsp;<strong>cs\u00f6kkenti a t\u00fcneteket.<\/strong><\/li>\n\n\n\n<li><strong>R\u00e1kos megbeteged\u00e9sek<\/strong> &#8211; egy t\u00f6bbf\u00e9le r\u00e1kt\u00edpusra kiterjed\u0151 tanulm\u00e1ny szerint a melatonin p\u00f3tl\u00e1sa&nbsp;<strong>t\u00e1mogatja a kezel\u00e9st.<\/strong><\/li>\n\n\n\n<li><strong>Alzheimer-k\u00f3r<\/strong>&nbsp;&#8211; a melatonin&nbsp;<strong>lass\u00edthatja <\/strong>a betegs\u00e9get jellemz\u0151 <strong>kognit\u00edv hanyatl\u00e1st.<\/strong><\/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 a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben<\/strong><\/h3>\n\n\n\n<p><strong>A melatonin tartalm\u00fa \u00e9trendkieg\u00e9sz\u00edt\u0151k<\/strong>&nbsp;<strong>kapszula, spray <\/strong>vagy <strong>tabletta <\/strong>form\u00e1j\u00e1ban is el\u00e9rhet\u0151k. Csak az egy\u00e9ni ig\u00e9nyekt\u0151l f\u00fcgg, hogy melyiket v\u00e1lasztjuk. L\u00e9tezik&nbsp;<strong>term\u00e9szetes vagy szintetikus melatonin <\/strong>is, a term\u00e9szetes forma \u00e1llati epif\u00edzisb\u0151l k\u00e9sz\u00fcl. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az<strong> USA-ban&nbsp;<\/strong>a melatonin<strong>&nbsp;t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00e9nt<\/strong>&nbsp;terjedt el, azonban n\u00e9h\u00e1ny orsz\u00e1gban&nbsp;<strong>gy\u00f3gyszernek&nbsp;<\/strong>min\u0151s\u00fcl, ez\u00e9rt csak&nbsp;<strong>orvosi el\u0151\u00edr\u00e1sra <\/strong>kaphat\u00f3.<strong>&nbsp;V\u00e1s\u00e1rl\u00e1s el\u0151tt<\/strong>&nbsp;\u00e9rdemes ut\u00e1nan\u00e9zni, hogy az adott orsz\u00e1gban enged\u00e9lyezett-e a melatonin tartalm\u00fa k\u00e9sz\u00edtm\u00e9nyek forgalmaz\u00e1sa. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span>\n\n<\/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=\"A_melatonin_biztonsagossaga\"><\/span><strong>A melatonin biztons\u00e1goss\u00e1ga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<strong>&nbsp;melatonin&nbsp;<\/strong>p\u00f3tl\u00e1sa&nbsp;az aj\u00e1nlott mennyis\u00e9gben&nbsp;<strong>biztons\u00e1gosnak sz\u00e1m\u00edt.&nbsp;<\/strong>Okozhat azonban&nbsp;<strong>alusz\u00e9konys\u00e1got,fejf\u00e1j\u00e1st, sz\u00e9d\u00fcl\u00e9st&nbsp;<\/strong>vagy&nbsp;<strong>rosszull\u00e9tet.&nbsp;<\/strong>\u00c9ppen az alusz\u00e9konys\u00e1g miatt a melatonin bev\u00e9tele ut\u00e1n legal\u00e1bb 5 \u00f3r\u00e1n \u00e1t&nbsp;<strong>nem aj\u00e1nlottg\u00e9pj\u00e1rm\u0171vet vezetni.&nbsp;<\/strong>Hasonl\u00f3an&nbsp;<strong>nem alkalmas&nbsp;<\/strong>amelatonin&nbsp;<strong>autoimmun betegs\u00e9gekben szenved\u0151knek<\/strong>, valamint n\u00e9ha okozhat zavarts\u00e1got, depresszi\u00f3t vagy hasi g\u00f6rcs\u00f6ket. Mint ahogy m\u00e1s k\u00e9sz\u00edtm\u00e9nyek eset\u00e9ben is, a melatoninn\u00e1l is \u00e9rdemes elolvasni a&nbsp;<strong>betegt\u00e1j\u00e9kozat\u00f3t,<\/strong>&nbsp;ami biztosan felt\u00e1rja, hogy van-e valami akad\u00e1lya a melatonin szed\u00e9s\u00e9nek. Tanulm\u00e1nyok szerint feln\u0151tteknek a melatonin p\u00f3tl\u00e1sa biztons\u00e1gos, de minim\u00e1lis mell\u00e9khat\u00e1sokkal j\u00e1rhat.&nbsp;<strong>Befoly\u00e1solhatja m\u00e1s gy\u00f3gyszerek hat\u00e1s\u00e1t is,<\/strong>&nbsp;ez\u00e9rt haszn\u00e1lata el\u0151tt mindenk\u00e9ppen k\u00e9rd ki kezel\u0151orvosod v\u00e9lem\u00e9ny\u00e9t.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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.hu\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1124x632.jpg\" alt=\"A melatonin biztons\u00e1goss\u00e1ga\" class=\"wp-image-176249\" width=\"843\" height=\"474\" title=\"A melatonin biztons\u00e1goss\u00e1ga\" 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>A melatonin egy olyan hormon, amely szab\u00e1lyozza az emberi alv\u00e1st. Olyan gy\u00f3gyszerek \u00e9s \u00e9trendkieg\u00e9sz\u00edt\u0151k alapanyaga, amelyek az alv\u00e1si probl\u00e9m\u00e1kra, a szezon\u00e1lis depresszi\u00f3ra, az \u00e1lmatlans\u00e1gra vagy a jetlagre aj\u00e1nlottak. Rem\u00e9lj\u00fck, hogy cikk\u00fcnkben megtal\u00e1lt\u00e1l minden sz\u00fcks\u00e9ges inform\u00e1ci\u00f3t a melatoninr\u00f3l \u00e9s annak eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1sair\u00f3l. Ha szeretn\u00e9d, hogy a&nbsp;<strong>melatoninr\u00f3l ismer\u0151seid is olvashassanak,&nbsp;<\/strong>ne habozz,<strong>&nbsp;oszd meg cikk\u00fcnket.<\/strong><\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A melatonin az alv\u00e1s szab\u00e1lyoz\u00e1s\u00e1\u00e9rt felel\u0151s hormon. Termel\u00e9se akkor kezd\u0151dik, amikor s\u00f6t\u00e9ts\u00e9get \u00e9rz\u00e9kel a szem\u00fcnk. Ismerd meg a jelent\u0151s\u00e9g\u00e9t, p\u00f3tl\u00e1s\u00e1nak el\u0151nyeit az alv\u00e1si probl\u00e9m\u00e1k vagy szezon\u00e1lis depresszi\u00f3 eset\u00e9n.<\/p>\n","protected":false},"author":25,"featured_media":176401,"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":[70],"tags":[7332,6600,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-184084","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-alvas","9":"tag-hormonok","10":"tag-taplalekkiegeszitok","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 - val\u00f3ban jav\u00edtja az alv\u00e1st \u00e9s seg\u00edt az elalv\u00e1sban? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A melatonin az alv\u00e1st szab\u00e1lyoz\u00f3 hormon. 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