Melatonina: ¿Ayuda a dormir y descansar mejor?

La melatonina regula los ciclos de sueño-vigilia y activa el reloj biológico. ¿Sabes cómo mitigar las consecuencias de la falta de producción natural para seguir descansando cada noche?

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Conocida comúnmente como la hormona del sueño, la melatonina es una sustancia producida de manera natural por la glándula pineal, la cual se ubica en el cerebro y se dedica, casi de manera exclusiva, a su secreción. Esa concepción no es errónea, ya que su presencia o ausencia en el organismo de manera irregular altera la oscilación entre sueño y vigilia.

Por ello, es importante conocer su acción en el organismo y cómo la reducción de su producción afecta al cuerpo con el paso de los años. Es hora de analizar la utilidad y seguridad clínicas de la melatonina como complemento, ya que su administración es especialmente común para tratar una de las patologías más comunes de la sociedad: el insomnio.

¿Qué es la melatonina?

Presente en otros muchos animales, plantas e incluso bacterias, la melatonina es una hormona que segrega la glándula pineal estimulada por la oscuridad, mientras que la luz la inhibe y regula su secreción. Esta hormona endocrina activa el reloj biológico del organismo, siendo la encargada de regular y controlar los ciclos de sueño y vigilia.

Diversos estudios han certificado que el cuerpo humano experimenta cambios en la producción de melatonina con el avance de la edad. Ésta es mayor en edades tempranas, y disminuye a medida que pasa el tiempo. La revista médica Elsevier desglosa en uno de sus artículos científicos cómo varían los niveles de melatonina en el organismo:

  1. La producción de melatonina arranca siendo bebés, a los 3 meses de vida aproximadamente.
  2. El nivel de esta hormona sigue creciendo hasta llegar a su máximo a los 8-10 años de edad.
  3. Esta síntesis de melatonina se reduce de manera intensa durante la pubertad.
  4. A partir de los 40-45 años, el nivel que se mantiene desde la pubertad comienza a reducirse de manera lenta y gradual.
  5. Con la tercera edad, sobre los 70 años, la producción de melatonina se mantendrá, aproximadamente, en un 10 por ciento del nivel total que se alcanza antes de la pubertad.

Es por ello que, cuando surgen los conocidos problemas que deriva el insomnio, se recurre a complementos de melatonina para tratar de instaurar niveles que favorezcan un sueño de calidad. Esta idea se ve reforzada por el hecho de que el déficit de melatonina puede ser responsable de dicho insomnio.

¿Pará que sirve la melatonina?

Los suplementos de melatonina se utilizan, principalmente, para prevenir y tratar el insomnio y otros trastornos del sueño relacionados, por ejemplo, con la alteración del ritmo circadiano, como es el caso del jet-lag y aquellos puestos de trabajo con turnos rotatorios o nocturnos.

El uso de la melatonina en forma de suplemento induce o favorece el sueño, de ahí que se considere útil para el tratamiento de la incapacidad o dificultad para dormir. Aunque no hay estudios que demuestren totalmente su eficacia, se cree que podría ayudar a conciliar el sueño a personas que padecen depresión, esquizofrenia, alzhéimer y otras patologías.

Otros beneficios de la melatonina

Lo que sí está científicamente demostrado es que la regulación del sueño no es la única función de la melatonina. Si la glándula pineal no suministra al organismo de melatonina, su carencia se asocia a la posibilidad de sufrir demencia, diabetes tipo 2, cáncer u otras alteraciones psíquicas en el comportamiento.

Por ello, es importante conocer otras de las propiedades que se atribuyen a la melatonina:

  • La melatonina tiene propiedades antioxidantes, ya que mitiga los efectos de los radicales libres en el organismo. Además, diversas fuentes sustentan que la melatonina tiene propiedades antioxidantes el doble de efectivas que, por ejemplo, las de la vitamina E.
  • Actúa como reguladora del sistema inmunitario, ya que contribuye a aumentar el número de células de dicho sistema, protegiendo al organismo de infecciones y enfermedades asociadas al envejecimiento, como es el caso del cáncer.
  • Acción contra el cáncer. Del mismo modo que en el punto anterior, la melatonina estimula las células del sistema inmune, las cuales combaten la aparición de las cancerosas, favoreciendo la prevención ante tumores en mama, estómago, colon y próstata.

¿Por qué tomar melatonina?

Cada vez más son las personas que sufren de algún tipo de trastorno de sueño. Este problema puede afectar tanto a niños como a adultos, y puede desarrollarse en niveles leves o crónicos.

La Sociedad Española de Neurología (SEN) calcula que en España hay más de 4 millones de personas con algún tipo de trastorno del sueño. Las cifras señalan que el insomnio es el más frecuente, llegando a presentarse con un 20-30 por ciento de frecuencia de casos.

Existen muchas razones por las que el sueño puede verse afectado. Algunos ejemplos son la contaminación lumínica, el uso de las pantallas con luz azul, el estrés, los constantes viajes o la disminución natural de melatonina en el organismo.

¿Cuál es el efecto de los complementos o medicamentos con melatonina?

Como en la aplicación o ingesta de cualquier complemento alimenticio, cada cuerpo presenta una mayor o menor sensibilidad hacia un determinado componente. El caso de la melatonina no es menos: habrá casos en los que una dosis con 1 miligramo al día sea suficiente. Otros, en cambio, pueden llegar a necesitar hasta 5 miligramos.

De hecho, existen preparaciones con melatonina en su composición que no superan los 2 miligramos, por lo que no se les considera fármacos, sino suplementos, y por tanto pueden adquirirse sin receta médica.

En todo caso, su ingesta deberá estar siempre recomendada o pautada por un médico que ajustará y evaluará cada tratamiento en virtud de la necesidad del paciente. De hecho, en multitud de ocasiones, una pauta incorrecta provoca la ineficacia en la toma de la melatonina.

Igualmente, estas preparaciones funcionan durante un corto plazo de tiempo, y sus efectos, según diversos estudios, pueden tardar varias semanas en pronunciarse en la calidad del sueño.

Contraindicaciones y efectos secundarios

La melatonina se considera segura cuando se administra en las dosis adecuadas y por periodos cortos de tiempo. La recomendación habitual pasa por recurrir a este componente en momentos puntuales y siempre bajo supervisión y control médico, ya que es fácil alterar o romper el equilibrio hormonal si se suministra de manera externa.

Aunque generalmente no produce efectos adversos, puede causar molestias digestivas e intestinales en algunas personas. En todo caso, presenta una serie de contraindicaciones habituales que se deben tener en cuenta:

  • Dolores de cabeza.
  • Mareos.
  • Somnolencia.

Otras afecciones menos comunes derivadas del uso de suplementos de melatonina serían:

  • Irritabilidad.
  • Desorientación.
  • Ansiedad moderada.
  • Temblores.

Por otra parte, se desaconseja utilizar este suplemento si el afectado en cuestión se encuentra inmerso en un tratamiento relacionado con:

  • Anticoagulantes. Estos fármacos fluidifican la sangre, reduciendo su coagulación, y pueden aumentar el riesgo de sufrir sangrado. Sucede igual con medicamentos para regular la presión arterial.
  • Anticonvulsivos. La melatonina puede inhibir sus efectos y aumentar la frecuencia con la que se sufren dichas convulsiones.
  • Depresores del sistema nervioso y anticonceptivos. En estos casos, la melatonina puede causar un efecto sedante adicional a la somnolencia habitual de este componente.

¿Cómo tomar la melatonina?

Si bien el uso de melatonina se considera seguro durante un periodo corto de tiempo, está establecido por diversos estudios que su capacidad de respuesta ante un trastorno del sueño puede verse reducida si su uso se prolonga y repite. En todo caso, su ingesta puede adaptarse a diversos formatos, entre los que destacan:

Gominolas

Se trata de una de las presentaciones más cómodas y divertidas para ingerir un complemento alimenticio de melatonina. Resulta interesante encontrar productos de este tipo sin colorantes o saborizantes, siendo además en la mayoría de casos aptos para celiacos o intolerantes a la lactosa. Es el caso, por ejemplo, de las gominolas ZzzQuil.

Comprimidos o pastillas

Es el formato más común, y si su dosis no es elevada, será considerado complemento alimenticio y no fármaco, al tratarse de pastillas para dormir con melatonina. Cuanto menor sea ese aporte de melatonina, las opciones de sufrir efectos secundarios serán menores. Normalmente estos complementos se refuerzan con otros componentes, como el triptófano o la vitamina B6.

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Experto

Farmacéutica titulada Nº colegiada: 3422

Farmacéutica especialista en Nutrición Infantil, Ansiedad, y Diagnóstico y detección de COVID-19 en Dosfarma

Experiencia laboral

Mientras cursaba el Grado en Farmacia, Amanda realizó prácticas laborales en las que adquirió habilidades en el campo de la atención farmacéutica, la atención hospitalaria, la concienciación sobre enfermedades (como la diabetes) o la consulta en dermocosmética. Durante esta formación, tomó responsabilidades en la gestión de personal, distribución de productos o formación de comerciales. Hoy ejerce como farmacéutica, llevando a cabo una atención farmacéutica tanto personal como digital, acorde con las necesidades y métodos actuales.

Formación

Amanda posee el Grado en Farmacia por la Universidad de Murcia, titulación que cursó entre los años 2012-2017. Tras ello, finalizó el Master 'Bioenterprise' de la Universidad de Granada, adquiriendo conocimientos en: gestión de empresas, detección de oportunidades de negocio o biología molecular. En su formación complementaria, ha superado algunos cursos, como los siguientes: Curso SEFAC 'Nutrición Infantil'; Curso 'Test de detección del coronavirus SARS-CoV-2'; Curso del COFRM sobre 'Diagnóstico y detección de COVID-19 mediante test de antígenos en la Farmacia'; o Curso de 'Atención Farmacéutica en Ansiedad', por el Colegio de Farmacéuticos de Granada.

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