{"id":184157,"date":"2020-09-16T10:35:34","date_gmt":"2020-09-16T08:35:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=184157"},"modified":"2023-08-08T11:09:46","modified_gmt":"2023-08-08T09:09:46","slug":"melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/","title":{"rendered":"Melatonin &#8211; pobolj\u0161ava li zaista spavanje i poma\u017ee li vam 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.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/#Sto_je_melatonin\" title=\"\u0160to je melatonin?\">\u0160to 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.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/#Upotreba_melatonina\" title=\"Upotreba melatonina\">Upotreba 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.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/#Sigurnost_melatonina\" title=\"Sigurnost melatonina\">Sigurnost melatonina<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Melatonin je <strong>hormon <\/strong>s funkcijom <strong>regulacije ciklusa spavanja<\/strong>. Pro\u010ditajte \u010dlanak o melatoninu, <strong>njegovom u\u010dinku na spavanje, prednostima<\/strong> njegove suplementacije kod odre\u0111enih tegoba ili o <strong>sigurnosti i njegovim mogu\u0107im nuspojavama.<\/strong> &nbsp;<\/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=\"Sto_je_melatonin\"><\/span><strong>\u0160to je melatonin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Melatonin&nbsp;<\/strong>je <strong>neurohormon<\/strong> koji je odgovoran za <strong>regulaciju spavanja<\/strong>. Ovo je jednostavan opis va\u017enosti melatonina za ljude. Proizvodi se u mozgu putem <strong>epifize,<\/strong> male \u017elijezde u mozgu s funkcijom proizvodnje i regulacije aktivnosti odre\u0111enih hormona. Mo\u017eda se \u010dini da je melatonin samo privilegija spavanja kod ljudi, no istina je da je na na\u0161em planetu ipak ne\u0161to malo du\u017ee. Melatonin se tako\u0111er nalazi u <strong>bakterijama, algama, gljivama<\/strong>, pa \u010dak u i <strong>povr\u0107u i vo\u0107u.<\/strong>&nbsp;<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>Melatonin, ili tako\u0111er zvan&nbsp;<strong>N-acetil-5-metoksi-triptamin<\/strong>, je indoleamin, odnosno to je derivat indola koji sadr\u017ei aminsku skupinu. U tijelu nastaje od&nbsp;<strong>aminokiseline triptofana<\/strong>, gdje se&nbsp;<strong>pomo\u0107u enzima pretvara u serotonin<\/strong>, a potom u&nbsp;<strong>melatonin<\/strong>&nbsp;u daljnjoj reakciji.&nbsp;[1] [2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Melatonin je prvi put izoliran iz&nbsp;<strong>epifize krava 1958. godine.<\/strong>&nbsp;Otkrio ga je i izolirao&nbsp;<strong>Aaron Lerner<\/strong>, ali dugo se smatrao \u017eivotinjskim neurohormonom s u\u010dinkom na cirkadijske ritmove i druge procese u tijelu. Naknadna istra\u017eivanja melatonina pokazala su njegovu prisutnost u nekoliko organizama. Otkriveno je da utje\u010de ne samo na&nbsp;<strong>regulaciju spavanja, ve\u0107 tako\u0111er djeluje i protuupalno, pobolj\u0161ava imunolo\u0161ki sustav, \u201cbori se\u201d protiv slobodnih radikala<\/strong>&nbsp;ili ubla\u017eava&nbsp;<strong>jet lag<\/strong>&nbsp;i&nbsp;<strong>nesanicu.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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.hr\/blog\/wp-content\/uploads\/2020\/07\/\u010do-je-to-melaton\u00edn-1124x900.jpeg\" alt=\"\u0160to je melatonin\" class=\"wp-image-176270\" width=\"843\" height=\"675\" title=\"\u0160to 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>Cirkadijski ritam i razine melatonina<\/strong><\/h3>\n\n\n\n<p>Jeste li znali da imamo ugra\u0111en&nbsp;<strong>unutarnji sat<\/strong>&nbsp;u na\u0161em tijelu koji se sinkronizira s izmjenom dana i no\u0107i? To je zbog svjetlosti koja ulazi u ljudsko oko te je ljeti&nbsp;<strong>regulator melatonina.<\/strong>&nbsp;Imaginarni sat nalazi se u mozgu, posebno u dijelu&nbsp;<strong>suprahiasmati\u010dnih jezgri<\/strong>&nbsp;koji zaustavlja&nbsp;<strong>proizvodnju melatonina<\/strong>&nbsp;tijekom dana. Naprotiv, nije aktivan no\u0107u, \u0161to dovodi do nastavka proizvodnje. Jeste li ikada \u010duli preporuku da neko vrijeme prije spavanja ne biste trebali koristiti telefon ili gledati TV? Osvjetljavanjem o\u010diju tijekom biolo\u0161ke no\u0107i smanjujete proizvodnju melatonina.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pojam&nbsp;<strong>cirkadijski ritam<\/strong>&nbsp;odnosi se na ritam u kojem&nbsp;<strong>organizam odre\u0111uje biolo\u0161ke i psiholo\u0161ke procese&nbsp;<\/strong>poput<strong>&nbsp;spavanja, bu\u0111enja ili jedenja.<\/strong>&nbsp;Cirkadijski ritam&nbsp;<strong>regulira<\/strong>&nbsp;prethodno spomenute&nbsp;<strong>suprahiasmati\u010dne jezgre<\/strong>&nbsp;te je pod utjecajem&nbsp;<strong>sun\u010dane svjetlosti i temperature<\/strong>. U o\u010dima imamo receptore koji, kada smo u tami, \u0161alju&nbsp;<strong>poruku&nbsp;suprahiasmati\u010dnim jezgrama \u0161to pokre\u0107e proizvodnju melatonina.<\/strong>&nbsp;O vama ovisi ho\u0107ete li zaspati s upaljenom svjetiljkom, gledati video na telefonu prije spavanja ili potpuno isklju\u010diti sve izvore svjetlosti jedan sat prije spavanja. U o\u010dima imamo \u201c\u010duvara\u201d koji mo\u017ee biti zaveden svjetlo\u0161\u0107u prije spavanja. Napravite vlastiti eksperiment i poku\u0161ajte promijeniti svoj ve\u010dernji ritual. Kako je ispalo, mo\u017eete napisati u komentaru ispod.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[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.hr\/blog\/wp-content\/uploads\/2020\/07\/photo-of-woman-using-mobile-phone-3367850-min-1-1124x866.jpg\" alt=\"Cirkadijski ritam i razine melatonina\" class=\"wp-image-176368\" width=\"843\" height=\"650\" title=\"Cirkadijski ritam i razine 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>Koli\u010dina melatonina u tijelu mo\u017ee varirati, ali to nije zdravstveni problem. Tako\u0111er nije poznato da smanjena proizvodnja melatonina ima bilo kakav utjecaj na zdravlje. Me\u0111utim, ako&nbsp;<strong>uzimate ve\u0107e doze melatonina<\/strong>&nbsp;kao dodatak, mo\u017eda \u0107ete osjetiti&nbsp;<strong>ni\u017eu tjelesnu temperaturu i pospanost<\/strong>. Visoke doze utje\u010du na funkcioniranje&nbsp;<strong>reproduktivnog sustava<\/strong>, a postoje dokazi antioksidacijskog djelovanja nepoznatog zna\u010daja.&nbsp;<strong>Kada koristite melatonin<\/strong>, definitivno je uvijek&nbsp;<strong>va\u017eno slijediti upute proizvo\u0111a\u010da.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<p>Spavanje je va\u017ena biolo\u0161ka potreba koja utje\u010de na cjelokupno zdravlje i funkcioniranje tijela. \u017delite saznati vi\u0161e o va\u017enosti sna za zdravlje i mi\u0161i\u0107e? Pro\u010ditajte na\u0161 \u010dlanak \u2013&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pobolj\u0161ati spavanje i kako ono utje\u010de na zdravlje i rast mi\u0161i\u0107a?<\/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=\"Upotreba_melatonina\"><\/span>Upotreba melatonina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Melatonin<\/a>&nbsp;mo\u017ee se nadopunjavati u obliku razli\u010ditih prehrambenih dodataka i \u010desto je jedno od sredstava za postizanje&nbsp;<a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" rel=\"noreferrer noopener\">boljeg spavanja no\u0107u.<\/a>&nbsp;Na tr\u017ei\u0161tu postoje razli\u010diti dodaci.<strong>&nbsp;Dnevna doza<\/strong>&nbsp;tako\u0111er varira, a mo\u017ee biti u rasponu&nbsp;<strong>0,5 \u2013 10 mg<\/strong>, ovisno o&nbsp;<strong>zakonodavstvu<\/strong>. Me\u0111utim, osim pobolj\u0161anja spavanja, upoznat \u0107emo vas i s drugim potencijalnim prednostima melatonina. <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Podr\u0161ka spavanju<\/strong><\/h3>\n\n\n\n<p>Prema nekoliko studija, melatonin je koristan za podr\u0161ku spavanju&nbsp;<strong>i popularan je dodatak,<\/strong>&nbsp;primjerice u slu\u010daju&nbsp;<strong>nesanice.<\/strong>&nbsp;U tu svrhu&nbsp;<strong>postoje u\u010dinkovitiji dodaci<\/strong>, ali&nbsp;<strong>prednost<\/strong>&nbsp;melatonina je u tome \u0161to&nbsp;<strong>ima manje nuspojava.<\/strong>&nbsp;Prema studiji iz&nbsp;<strong>2016. godine<\/strong>, melatonin je tako\u0111er koristan za&nbsp;<strong>pobolj\u0161anje spavanja&nbsp;<\/strong>kod ljudi koji imaju rak i&nbsp;<strong>pate od nesanice.<\/strong>&nbsp;Pregled studija iz 2014., pak,&nbsp;<strong>ukazuje na obe\u0107avaju\u0107i zna\u010daj melatonina kod jet laga<\/strong>&nbsp;i, u&nbsp;<strong>ograni\u010denoj mjeri<\/strong>, za nesanicu. Na kraju studije autori tako\u0111er tvrde da dobiveni podaci&nbsp;<strong>ne mogu potvrditi<\/strong>&nbsp;pozitivan&nbsp;<strong>u\u010dinak melatonina na po\u010detak spavanja i njegovu u\u010dinkovitost.<\/strong>&nbsp;Ne preporu\u010duju upotrebu melatonina ljudima koji rade&nbsp;<strong>u smjenama.<\/strong>&nbsp;Cilj je \u010dlanka pru\u017eiti nepristran pogled na melatonin, a nekoliko izvora upu\u0107uje na njegovu manju u\u010dinkovitost. Me\u0111utim, to ne zna\u010di da vam ne\u0107e pomo\u0107i da zaspite u slu\u010daju problema s usnivanjem, naprimjer zbog putovanja zrakoplovom.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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.hr\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-podpora-sp\u00e1nku-1124x749.jpg\" alt=\"Podr\u0161ka spavanju\" class=\"wp-image-176283\" width=\"843\" height=\"562\" title=\"Podr\u0161ka spavanju\" 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>Melatonin blagotvorno&nbsp;<strong>smanjuje anksioznost prije operacije.<\/strong>&nbsp;Njegova uporaba mo\u017ee pomo\u0107i kod problema sa spavanjem djece. Mali pacijenti s odre\u0111enim stanjima, kao \u0161to su<strong>&nbsp;ADHD, astma ili atopijski dermatitis,&nbsp;<\/strong>mogu imati problema sa spavanjem. Postoje znanstveni&nbsp;<strong>dokazi o dobrobiti melatonina,<\/strong>&nbsp;ali ostaje nekoliko pitanja vezanih uz djecu i melatonin, stoga je najbolje da se o njegovoj mogu\u0107oj uporabi&nbsp;<strong>posavjetujete sa svojim lije\u010dnikom<\/strong>. Izme\u0111u ostalog,&nbsp;<strong>melatonin se mo\u017ee koristiti i kod sindroma odgo\u0111enog spavanja (DSWPD).&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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>Melatonin i sezonska depresija<\/strong><\/h3>\n\n\n\n<p><strong>Sezonska depresija&nbsp;<\/strong>je drugi naziv za&nbsp;<strong>sezonski afektivni poreme\u0107aj (SAD)<\/strong>, \u0161to je povezano s promjenom godi\u0161njih doba. Simptomi SAD-a obi\u010dno se javljaju izme\u0111u&nbsp;<strong>kraja jeseni i po\u010detka zime,<\/strong>&nbsp;ali mogu se javiti i&nbsp;<strong>krajem prolje\u0107a i po\u010detkom ljeta<\/strong>. Njegove manifestacije uklju\u010duju nedostatak energije i interesa za omiljene aktivnosti ili&nbsp;<strong>pote\u0161ko\u0107e sa spavanjem i osje\u0107aj depresije<\/strong>. To nije rijetko stanje, jer ova vrsta depresije mo\u017ee zahvatiti i do&nbsp;<strong>10 % populacije<\/strong>. Prema nekim istra\u017eivanjima, suplementacija melatoninom bila je u\u010dinkovita u smanjenju njegovih simptoma. Sezonska depresija mogla bi biti povezana s promjenama&nbsp;<strong>cirkadijskog ritma<\/strong>, pa bi upotreba melatonina mogla imati smisla. Zimi se mijenja omjer dnevnog i no\u0107nog dijela dana, \u0161to mo\u017ee potaknuti depresiju. Uz promjene u \u201cunutarnjem satu\u201d i razinama melatonina,&nbsp;<strong>razine serotonina<\/strong>&nbsp;tako\u0111er mogu biti \u010dimbenik. Potrebna su dodatna istra\u017eivanja kako bi se utvrdio u\u010dinak melatonina na simptome ove depresije. Tko zna, ovo stanje mo\u017ee nestati u bliskoj budu\u0107nosti zahvaljuju\u0107i istra\u017eivanjima i upotrebi melatonina.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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.hr\/blog\/wp-content\/uploads\/2020\/07\/melaton\u00edn-a-sez\u00f3nna-depresia-1124x632.jpg\" alt=\"Melatonin i sezonska depresija\" class=\"wp-image-176296\" width=\"843\" height=\"474\" title=\"Melatonin i 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>Uz pobolj\u0161anje spavanja i manifestacije sezonske depresije, postoje i znanstveni dokazi da melatonin mo\u017ee pomo\u0107i kod sljede\u0107ih bolesti&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10] [16]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavobolje<\/strong>&nbsp;\u2013 mo\u017ee biti koristan kod&nbsp;<strong>Hortonovog sindroma<\/strong>&nbsp;ili&nbsp;<strong>migrene<\/strong>.<\/li>\n\n\n\n<li><strong>Tinitus \u2013&nbsp;<\/strong>to je percepcija&nbsp;<strong>zvuka u u\u0161ima,<\/strong>&nbsp;kao \u0161to su \u0161umljenje ili zvonjenje, a neka istra\u017eivanja pokazuju<strong>&nbsp;pobolj\u0161anje simptoma ovog stanja.<\/strong><\/li>\n\n\n\n<li><strong>Rak<\/strong>&nbsp;\u2013 studije usredoto\u010dene na nekoliko vrsta raka sugeriraju mogu\u0107e koristi melatonina kao&nbsp;<strong>potpornog lije\u010denja.<\/strong><\/li>\n\n\n\n<li><strong>Alzheimerova bolest \u2013<\/strong>&nbsp;melatonin mo\u017ee usporiti&nbsp;<strong>smanjivanje kognitivnih sposobnosti<\/strong>&nbsp;povezano s ovom bole\u0161\u0107u.<\/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 u dodacima prehrani<\/strong><\/h3>\n\n\n\n<p><strong>Suplementi s melatoninom&nbsp;<\/strong>mogu se kupiti u obliku&nbsp;<strong>kapsula, sprejeva ili tableta.<\/strong>&nbsp;Ovisno o tome \u0161to preferirate, oni postoje u&nbsp;<strong>prirodnom ili sinteti\u010dkom obliku<\/strong>, a onaj prirodni dolazi iz epifize \u017eivotinje.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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><strong>U SAD-u<\/strong>&nbsp;melatonin se smatra&nbsp;<strong>dodatkom prehrani,<\/strong>&nbsp;ali u nekim se zemljama&nbsp;<strong>smatra lijekom i mo\u017ee se dobiti samo na recept<\/strong>. Prije nego \u0161to poku\u0161ate kupiti,&nbsp;<strong>ne bi bilo lo\u0161e provjeriti<\/strong>&nbsp;je li dopu\u0161tena prodaja dodataka koji sadr\u017ee melatonin u odre\u0111enoj zemlji.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/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=\"41284,28082,28554,48604,8805,42895,48604,39613\" ><\/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=\"Sigurnost_melatonina\"><\/span><strong>Sigurnost melatonina<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Uzimanje melatonina<\/strong>&nbsp;u preporu\u010denim koli\u010dinama&nbsp;<strong>op\u0107enito se smatra sigurnim.<\/strong>&nbsp;Me\u0111utim, mo\u017ee uzrokovati i&nbsp;<strong>pospanost, glavobolju, vrtoglavicu<\/strong>&nbsp;ili<strong>&nbsp;mu\u010dninu<\/strong>. Nije preporu\u010dljivo&nbsp;<strong>voziti te\u0161ke strojeve 5 sati nakon upotrebe melatonina<\/strong>, posebno zbog pospanosti. Isto tako, melatonin&nbsp;<strong>nije prikladan za osobe s autoimunim bolestima<\/strong>, a rje\u0111e su se pojavili simptomi poput zbunjenosti, osje\u0107aja depresije ili trbu\u0161nih gr\u010deva. Kao \u0161to sigurno radite i s drugim dodacima, pro\u010ditajte&nbsp;<strong>uputu o lijeku<\/strong>&nbsp;kako biste saznali postoji li prepreka za upotrebu melatonina. Prema studijama, melatonin je siguran i povezan s minimalnim nuspojavama za odraslu osobu.&nbsp;<strong>Melatonin mo\u017ee utjecati na druge lijekove<\/strong>. U tom slu\u010daju se unaprijed posavjetujte s lije\u010dnikom.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" 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.hr\/blog\/wp-content\/uploads\/2020\/07\/bezpe\u010dnos\u0165-melaton\u00ednu-1124x632.jpg\" alt=\"Sigurnost melatonina\" class=\"wp-image-176244\" width=\"843\" height=\"474\" title=\"Sigurnost 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>Melatonin je hormon \u010dija funkcija je reguliranje ljudskog spavanja. Dio je lijekova i dodataka jer mo\u017ee pomo\u0107i kod problema sa spavanjem, sezonske depresije ili nesanice i jet laga. Vjerujemo da vam je na\u0161 \u010dlanak pru\u017eio sve potrebne informacije o melatoninu i njegovom u\u010dinku na ljudsko tijelo. \u017delite li da i&nbsp;<strong>va\u0161i prijatelji znaju za melatonin? Slobodno podr\u017eite \u010dlanak dijeljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:19px\" 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 s funkcijom regulacije ciklusa spavanja. Pro\u010ditajte \u010dlanak o melatoninu, njegovom u\u010dinku na spavanje, prednostima njegove suplementacije kod odre\u0111enih tegoba ili o sigurnosti i njegovim mogu\u0107im nuspojavama.<\/p>\n","protected":false},"author":25,"featured_media":176396,"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":[130],"tags":[6500,6596,7328],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-184157","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-hormoni-hr","10":"tag-san-hr","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 - pobolj\u0161ava li zaista spavanje i poma\u017ee li vam zaspati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Melatonin je hormon koji regulira spavanje. 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