褪黑激素和镁是两种常见的睡眠辅助补充剂，但专家建议根据具体情况选择使用。2024年的综述研究对26项随机对照试验进行了分析，发现4毫克褪黑激素在睡前3小时服用效果最为显著1。褪黑激素通常推荐采用低剂量，即每天1至3毫克，一般不应超过5毫克1。这类补充剂特别适合存在入睡困难、倒班工作或时差反应的人群1。然而，美国睡眠医学学会明确建议不应使用褪黑激素来治疗成人慢性失眠1。
相比之下，镁补充剂的研究支持相对有限，但2025年的小型试验表明，每天250毫克马尿酸镁持续一个月的治疗效果优于安慰剂1，建议剂量为每日250毫克镁甘氨酸1。这类补充剂更适合轻度或短期睡眠问题1。值得注意的是，儿童褪黑激素的剂量不应超过每天1毫克，且需要儿科医生的监督1。专家强调，两种补充剂都不能治疗慢性失眠，使用前应咨询医生1。此外，澳大利亚对褪黑激素的使用有明确限制，仅允许在处方下供55岁以上人群短期失眠使用，或用于18岁以上成人的时差反应1。
Health experts have compared two popular sleep supplements, melatonin and magnesium, to help consumers understand their effectiveness and appropriate use cases.1 Melatonin is recommended for people struggling to fall asleep, shift workers, or those experiencing jet lag, with a suggested low dose of 1 to 3 milligrams daily, though doses should not typically exceed 5 milligrams.1 A 2024 systematic review examining 26 randomized controlled trials found that 4 milligrams of melatonin taken three hours before bed produced the most significant effects.1 In contrast, magnesium supplementation has more limited research support and is better suited for mild or short-term sleep problems, with a recommended daily dose of 250 milligrams.1 A small 2025 trial showed that 250 milligrams of magnesium glycinate taken daily for one month improved sleep better than a placebo.1
However, experts caution that neither supplement can treat chronic insomnia.1 The American Academy of Sleep Medicine does not recommend melatonin for treating chronic insomnia in adults.1 In Australia, melatonin is available only by prescription for short-term sleep issues in people over 55, or for jet lag in adults 18 and older.1 For children, melatonin doses must not exceed 1 milligram daily and require pediatric supervision, as accidental overdoses in children have led to hospital admissions.1 Consumers considering either supplement should consult a healthcare provider before use.
评论
还没有评论，欢迎留下第一条。