{"id":437,"date":"2013-06-13T09:49:07","date_gmt":"2013-06-13T09:49:07","guid":{"rendered":"http:\/\/www.robertofrancodoamaral.com.br\/blog\/?p=437"},"modified":"2025-12-01T20:49:59","modified_gmt":"2025-12-01T23:49:59","slug":"melatonina-hormonio-do-sono","status":"publish","type":"post","link":"https:\/\/www.robertofrancodoamaral.com.br\/blog\/melatonina-hormonio-do-sono\/","title":{"rendered":"Melatonina: benef\u00edcios, estudos e como ela pode ajudar no sono, enxaqueca e sa\u00fade metab\u00f3lica"},"content":{"rendered":"\r\n<h2 class=\"wp-block-heading\" data-start=\"279\" data-end=\"322\">&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;<\/h2>\r\n<h2 data-start=\"279\" data-end=\"322\"><span style=\"color: #0000ff;\">O que \u00e9 a melatonina e como ela funciona:<\/span><\/h2>\r\n<p data-start=\"323\" data-end=\"661\">A <strong data-start=\"325\" data-end=\"339\">melatonina<\/strong>, conhecida como \u201chorm\u00f4nio do sono\u201d, est\u00e1 presente em quase todos os organismos vivos e tem m\u00faltiplas fun\u00e7\u00f5es no corpo humano.<br data-start=\"465\" data-end=\"468\" \/>Nos mam\u00edferos, ela atua como <strong data-start=\"497\" data-end=\"513\">cronobi\u00f3tico<\/strong>, regulando o <strong data-start=\"527\" data-end=\"548\">rel\u00f3gio biol\u00f3gico<\/strong> e os <strong data-start=\"554\" data-end=\"576\">ciclos circadianos<\/strong> (o ritmo de dormir e acordar). Sua produ\u00e7\u00e3o aumenta no escuro e diminui com a luz.<\/p>\r\n<p data-start=\"663\" data-end=\"834\">Diferente de outros horm\u00f4nios, a melatonina <strong data-start=\"707\" data-end=\"714\">n\u00e3o<\/strong> segue um mecanismo de retroalimenta\u00e7\u00e3o negativa, ou seja, tomar suplementos n\u00e3o bloqueia a produ\u00e7\u00e3o natural do corpo.<\/p>\r\n<p data-start=\"836\" data-end=\"922\">Al\u00e9m do c\u00e9rebro, ela tamb\u00e9m \u00e9 produzida na <strong data-start=\"879\" data-end=\"889\">retina<\/strong> e no <strong data-start=\"895\" data-end=\"921\">trato gastrointestinal<\/strong>.<\/p>\r\n<hr data-start=\"924\" data-end=\"927\" \/>\r\n<h2 data-start=\"929\" data-end=\"971\"><span style=\"color: #0000ff;\">Luz, escurid\u00e3o e produ\u00e7\u00e3o de melatonina.<\/span><\/h2>\r\n<p data-start=\"972\" data-end=\"1026\">A produ\u00e7\u00e3o de melatonina depende diretamente da luz:<\/p>\r\n<ul data-start=\"1027\" data-end=\"1179\">\r\n<li data-start=\"1027\" data-end=\"1080\">\r\n<p data-start=\"1029\" data-end=\"1080\"><strong data-start=\"1029\" data-end=\"1038\">Noite<\/strong> \u2192 concentra\u00e7\u00e3o at\u00e9 10x maior no sangue.<\/p>\r\n<\/li>\r\n<li data-start=\"1081\" data-end=\"1179\">\r\n<p data-start=\"1083\" data-end=\"1179\"><strong data-start=\"1083\" data-end=\"1092\">Manh\u00e3<\/strong> \u2192 a luz solar converte a melatonina em <strong data-start=\"1132\" data-end=\"1146\">serotonina<\/strong>, horm\u00f4nio ligado ao bem-estar.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"1181\" data-end=\"1257\">Por isso, dormir em um ambiente escuro \u00e9 essencial para a produ\u00e7\u00e3o adequada.<\/p>\r\n<hr data-start=\"1259\" data-end=\"1262\" \/>\r\n<h2 data-start=\"1264\" data-end=\"1294\"><span style=\"color: #0000ff;\">Envelhecimento e melatonina.<\/span><\/h2>\r\n<p data-start=\"1295\" data-end=\"1370\">Com o passar dos anos, a produ\u00e7\u00e3o de melatonina <strong data-start=\"1343\" data-end=\"1367\">diminui gradualmente<\/strong>.<\/p>\r\n<ul data-start=\"1371\" data-end=\"1568\">\r\n<li data-start=\"1371\" data-end=\"1458\">\r\n<p data-start=\"1373\" data-end=\"1458\">Aos 75 anos, a produ\u00e7\u00e3o pode ser apenas uma pequena fra\u00e7\u00e3o do que era na juventude.<\/p>\r\n<\/li>\r\n<li data-start=\"1459\" data-end=\"1568\">\r\n<p data-start=\"1461\" data-end=\"1568\">Essa queda est\u00e1 ligada a dist\u00farbios do sono e a doen\u00e7as como <strong data-start=\"1522\" data-end=\"1565\">depress\u00e3o, obesidade, diabetes e c\u00e2ncer<\/strong>.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"1570\" data-end=\"1712\">A redu\u00e7\u00e3o tamb\u00e9m pode ser causada por <strong data-start=\"1608\" data-end=\"1637\">defici\u00eancias nutricionais<\/strong>, exposi\u00e7\u00e3o a <strong data-start=\"1651\" data-end=\"1675\">subst\u00e2ncias qu\u00edmicas<\/strong>, <strong data-start=\"1677\" data-end=\"1689\">estresse<\/strong> e <strong data-start=\"1692\" data-end=\"1711\">radicais livres<\/strong>.<\/p>\r\n<hr data-start=\"1714\" data-end=\"1717\" \/>\r\n<h2 data-start=\"1719\" data-end=\"1768\"><span style=\"color: #0000ff;\">Como aumentar a produ\u00e7\u00e3o natural de melatonina.<\/span><\/h2>\r\n<p data-start=\"1769\" data-end=\"1860\">A melatonina \u00e9 produzida a partir do <strong data-start=\"1806\" data-end=\"1820\">triptofano<\/strong>, amino\u00e1cido presente em alimentos como:<\/p>\r\n<ul data-start=\"1861\" data-end=\"1929\">\r\n<li data-start=\"1861\" data-end=\"1870\">\r\n<p data-start=\"1863\" data-end=\"1870\">Leite<\/p>\r\n<\/li>\r\n<li data-start=\"1871\" data-end=\"1892\">\r\n<p data-start=\"1873\" data-end=\"1892\">Nozes e castanhas<\/p>\r\n<\/li>\r\n<li data-start=\"1893\" data-end=\"1904\">\r\n<p data-start=\"1895\" data-end=\"1904\">Batatas<\/p>\r\n<\/li>\r\n<li data-start=\"1905\" data-end=\"1916\">\r\n<p data-start=\"1907\" data-end=\"1916\">Bananas<\/p>\r\n<\/li>\r\n<li data-start=\"1917\" data-end=\"1929\">\r\n<p data-start=\"1919\" data-end=\"1929\">Abacates<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"1931\" data-end=\"1967\"><strong data-start=\"1931\" data-end=\"1967\">Dicas para estimular a produ\u00e7\u00e3o:<\/strong><\/p>\r\n<ul data-start=\"1968\" data-end=\"2102\">\r\n<li data-start=\"1968\" data-end=\"2013\">\r\n<p data-start=\"1970\" data-end=\"2013\">Ter hor\u00e1rios fixos para dormir e acordar.<\/p>\r\n<\/li>\r\n<li data-start=\"2014\" data-end=\"2045\">\r\n<p data-start=\"2016\" data-end=\"2045\">Evitar luz intensa \u00e0 noite.<\/p>\r\n<\/li>\r\n<li data-start=\"2046\" data-end=\"2071\">\r\n<p data-start=\"2048\" data-end=\"2071\">Controlar o estresse.<\/p>\r\n<\/li>\r\n<li data-start=\"2072\" data-end=\"2102\">\r\n<p data-start=\"2074\" data-end=\"2102\">Fazer refei\u00e7\u00f5es regulares.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"2104\" data-end=\"2220\">Estudos tamb\u00e9m mostram que pequenas doses de melatonina pela manh\u00e3 podem ajudar a reduzir os efeitos do <strong data-start=\"2208\" data-end=\"2219\">jet lag<\/strong>.<\/p>\r\n<hr data-start=\"2222\" data-end=\"2225\" \/>\r\n<h2 data-start=\"2227\" data-end=\"2264\"><span style=\"color: #0000ff;\">Priva\u00e7\u00e3o de sono e impacto no peso.<\/span><\/h2>\r\n<p data-start=\"2265\" data-end=\"2308\">Dormir mal ou passar a noite acordado pode:<\/p>\r\n<ul data-start=\"2309\" data-end=\"2543\">\r\n<li data-start=\"2309\" data-end=\"2344\">\r\n<p data-start=\"2311\" data-end=\"2344\">Reduzir prote\u00ednas nos m\u00fasculos.<\/p>\r\n<\/li>\r\n<li data-start=\"2345\" data-end=\"2379\">\r\n<p data-start=\"2347\" data-end=\"2379\">Aumentar o ac\u00famulo de gordura.<\/p>\r\n<\/li>\r\n<li data-start=\"2380\" data-end=\"2447\">\r\n<p data-start=\"2382\" data-end=\"2447\">Alterar genes ligados \u00e0 <strong data-start=\"2406\" data-end=\"2419\">obesidade<\/strong> e ao <strong data-start=\"2425\" data-end=\"2444\">diabetes tipo 2<\/strong>.<\/p>\r\n<\/li>\r\n<li data-start=\"2448\" data-end=\"2543\">\r\n<p data-start=\"2450\" data-end=\"2543\">Desregular horm\u00f4nios como <strong data-start=\"2476\" data-end=\"2512\">cortisol, insulina, testosterona<\/strong> e <strong data-start=\"2515\" data-end=\"2542\">horm\u00f4nio do crescimento<\/strong>.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<hr data-start=\"2545\" data-end=\"2548\" \/>\r\n<h2 data-start=\"2550\" data-end=\"2602\"><span style=\"color: #0000ff;\">Melatonina como antioxidante e antienvelhecimento.<\/span><\/h2>\r\n<p data-start=\"2603\" data-end=\"2731\">A melatonina \u00e9 um <strong data-start=\"2621\" data-end=\"2645\">potente antioxidante<\/strong>, mais eficaz que as vitaminas E e C na prote\u00e7\u00e3o das c\u00e9lulas contra radicais livres.<\/p>\r\n<p data-start=\"2733\" data-end=\"2825\">Um estudo da <strong data-start=\"2746\" data-end=\"2773\">Universidade de Granada<\/strong>, liderado por Dar\u00edo Acu\u00f1a Castroviejo, mostrou que:<\/p>\r\n<ul data-start=\"2826\" data-end=\"2928\">\r\n<li data-start=\"2826\" data-end=\"2896\">\r\n<p data-start=\"2828\" data-end=\"2896\">A melatonina reduziu o estresse oxidativo e a inflama\u00e7\u00e3o em ratos.<\/p>\r\n<\/li>\r\n<li data-start=\"2897\" data-end=\"2928\">\r\n<p data-start=\"2899\" data-end=\"2928\">Aumentou a <strong data-start=\"2910\" data-end=\"2925\">longevidade<\/strong>.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"2930\" data-end=\"3031\">Isso sugere que o uso di\u00e1rio a partir dos 30 ou 40 anos pode ajudar a prevenir doen\u00e7as degenerativas.<\/p>\r\n<hr data-start=\"3033\" data-end=\"3036\" \/>\r\n<h2 data-start=\"3038\" data-end=\"3050\"><span style=\"color: #0000ff;\">Conclus\u00e3o:<\/span><\/h2>\r\n<p data-start=\"3051\" data-end=\"3386\">A melatonina \u00e9 muito mais do que um horm\u00f4nio do sono \u2014 ela participa da <strong data-start=\"3123\" data-end=\"3143\">sa\u00fade metab\u00f3lica<\/strong>, <strong data-start=\"3145\" data-end=\"3169\">preven\u00e7\u00e3o de doen\u00e7as<\/strong> e <strong data-start=\"3172\" data-end=\"3201\">combate ao envelhecimento<\/strong>.<br data-start=\"3202\" data-end=\"3205\" \/>Com bons h\u00e1bitos de sono, alimenta\u00e7\u00e3o adequada e, quando necess\u00e1rio, suplementa\u00e7\u00e3o orientada por um profissional, \u00e9 poss\u00edvel aproveitar todos os benef\u00edcios dessa mol\u00e9cula essencial.<\/p>\r\n<p data-start=\"3051\" data-end=\"3386\">\u00a0<\/p>\r\n\r\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.robertofrancodoamaral.com.br\/blog\/wp-content\/uploads\/2013\/06\/curva-melatonina.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-1054 size-full\" src=\"https:\/\/www.robertofrancodoamaral.com.br\/blog\/wp-content\/uploads\/2013\/06\/curva-melatonina.jpg\" alt=\"melatonina\" width=\"400\" height=\"391\" srcset=\"https:\/\/www.robertofrancodoamaral.com.br\/blog\/wp-content\/uploads\/2013\/06\/curva-melatonina.jpg 400w, https:\/\/www.robertofrancodoamaral.com.br\/blog\/wp-content\/uploads\/2013\/06\/curva-melatonina-300x293.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\r\n<p data-start=\"662\" data-end=\"748\">\u00a0<\/p>\r\n<hr data-start=\"750\" data-end=\"753\" \/>\r\n<h2 data-start=\"755\" data-end=\"780\"><span style=\"color: #0000ff;\">Melatonina e enxaqueca<\/span><\/h2>\r\n<p data-start=\"781\" data-end=\"1056\">Um estudo brasileiro, coordenado pelo neurologista <strong data-start=\"832\" data-end=\"847\">Mario Peres<\/strong>, do Hospital Albert Einstein e da Escola Paulista de Medicina, mostrou que a melatonina pode <strong data-start=\"941\" data-end=\"973\">prevenir crises de enxaqueca<\/strong> com mais efic\u00e1cia que a amitriptilina, um dos medicamentos mais usados atualmente.<\/p>\r\n<p data-start=\"1058\" data-end=\"1084\"><strong data-start=\"1061\" data-end=\"1082\">Por que funciona?<\/strong><\/p>\r\n<ul data-start=\"1085\" data-end=\"1401\">\r\n<li data-start=\"1085\" data-end=\"1200\">\r\n<p data-start=\"1087\" data-end=\"1200\">Pacientes com enxaqueca t\u00eam <strong data-start=\"1115\" data-end=\"1151\">n\u00edveis mais baixos de melatonina<\/strong> e altera\u00e7\u00e3o no padr\u00e3o de secre\u00e7\u00e3o do horm\u00f4nio.<\/p>\r\n<\/li>\r\n<li data-start=\"1201\" data-end=\"1287\">\r\n<p data-start=\"1203\" data-end=\"1287\">Mudan\u00e7as no sono, como viagens para outros fusos hor\u00e1rios, podem piorar as crises.<\/p>\r\n<\/li>\r\n<li data-start=\"1288\" data-end=\"1401\">\r\n<p data-start=\"1290\" data-end=\"1401\">O tratamento com melatonina melhora a qualidade do sono e ajuda a reduzir a frequ\u00eancia e intensidade das dores.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<hr data-start=\"1403\" data-end=\"1406\" \/>\r\n<h2 data-start=\"1408\" data-end=\"1433\"><span style=\"color: #0000ff;\">Melatonina e obesidade<\/span><\/h2>\r\n<p data-start=\"1434\" data-end=\"1524\">A melatonina participa ativamente do <strong data-start=\"1471\" data-end=\"1497\">metabolismo da glicose<\/strong> e do <strong data-start=\"1503\" data-end=\"1523\">controle do peso<\/strong>:<\/p>\r\n<ul data-start=\"1525\" data-end=\"1738\">\r\n<li data-start=\"1525\" data-end=\"1570\">\r\n<p data-start=\"1527\" data-end=\"1570\">Ajuda na produ\u00e7\u00e3o e a\u00e7\u00e3o da <strong data-start=\"1555\" data-end=\"1567\">insulina<\/strong>.<\/p>\r\n<\/li>\r\n<li data-start=\"1571\" data-end=\"1639\">\r\n<p data-start=\"1573\" data-end=\"1639\">Regula a prote\u00edna <strong data-start=\"1591\" data-end=\"1600\">GLUT4<\/strong>, essencial para absor\u00e7\u00e3o de glicose.<\/p>\r\n<\/li>\r\n<li data-start=\"1640\" data-end=\"1738\">\r\n<p data-start=\"1642\" data-end=\"1738\">Ativa o <strong data-start=\"1650\" data-end=\"1675\">tecido adiposo marrom<\/strong>, que queima calorias, e transforma gordura branca em marrom.<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"1740\" data-end=\"1864\">Baixa produ\u00e7\u00e3o de melatonina \u2014 comum no envelhecimento, no trabalho noturno e na exposi\u00e7\u00e3o \u00e0 luz artificial \u2014 est\u00e1 ligada a:<\/p>\r\n<ul data-start=\"1865\" data-end=\"1981\">\r\n<li data-start=\"1865\" data-end=\"1891\">\r\n<p data-start=\"1867\" data-end=\"1891\">Resist\u00eancia \u00e0 insulina<\/p>\r\n<\/li>\r\n<li data-start=\"1892\" data-end=\"1918\">\r\n<p data-start=\"1894\" data-end=\"1918\">Intoler\u00e2ncia \u00e0 glicose<\/p>\r\n<\/li>\r\n<li data-start=\"1919\" data-end=\"1952\">\r\n<p data-start=\"1921\" data-end=\"1952\">Desorganiza\u00e7\u00e3o do metabolismo<\/p>\r\n<\/li>\r\n<li data-start=\"1953\" data-end=\"1981\">\r\n<p data-start=\"1955\" data-end=\"1981\">Maior risco de obesidade<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"1983\" data-end=\"2108\">Pesquisadores da <strong data-start=\"2000\" data-end=\"2007\">USP<\/strong> e do <strong data-start=\"2013\" data-end=\"2035\">Instituto Butantan<\/strong> sugerem que a suplementa\u00e7\u00e3o pode restaurar um metabolismo mais saud\u00e1vel.<\/p>\r\n<hr data-start=\"2110\" data-end=\"2113\" \/>\r\n<h2 data-start=\"2115\" data-end=\"2137\"><span style=\"color: #0000ff;\">Melatonina e c\u00e2ncer<\/span><\/h2>\r\n<p data-start=\"2138\" data-end=\"2176\">Estudos mostram que a melatonina pode:<\/p>\r\n<ul data-start=\"2177\" data-end=\"2354\">\r\n<li data-start=\"2177\" data-end=\"2210\">\r\n<p data-start=\"2179\" data-end=\"2210\">Reduzir o crescimento tumoral<\/p>\r\n<\/li>\r\n<li data-start=\"2211\" data-end=\"2282\">\r\n<p data-start=\"2213\" data-end=\"2282\">Bloquear a forma\u00e7\u00e3o de novos vasos sangu\u00edneos que alimentam o tumor<\/p>\r\n<\/li>\r\n<li data-start=\"2283\" data-end=\"2354\">\r\n<p data-start=\"2285\" data-end=\"2354\">Inibir <strong data-start=\"2292\" data-end=\"2323\">c\u00e9lulas-tronco cancer\u00edgenas<\/strong>, resistentes \u00e0 quimioterapia<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"2356\" data-end=\"2578\">No <strong data-start=\"2359\" data-end=\"2377\">c\u00e2ncer de mama<\/strong>, pesquisas da <strong data-start=\"2392\" data-end=\"2402\">Famerp<\/strong> e da <strong data-start=\"2408\" data-end=\"2437\">Michigan State University<\/strong> revelaram que a melatonina interfere na a\u00e7\u00e3o do estr\u00f3geno nas c\u00e9lulas tumorais, reduzindo o crescimento e a forma\u00e7\u00e3o de estruturas tumorais.<\/p>\r\n<hr data-start=\"2580\" data-end=\"2583\" \/>\r\n<h2 data-start=\"2585\" data-end=\"2616\"><span style=\"color: #0000ff;\">Melatonina e diabetes tipo 2<\/span><\/h2>\r\n<p data-start=\"2617\" data-end=\"2851\">Um estudo da <strong data-start=\"2630\" data-end=\"2654\">Universidade Harvard<\/strong> publicado no <em data-start=\"2668\" data-end=\"2674\">JAMA<\/em> mostrou que baixos n\u00edveis noturnos de melatonina est\u00e3o ligados a <strong data-start=\"2740\" data-end=\"2774\">maior risco de diabetes tipo 2<\/strong>, mesmo em pessoas sem a doen\u00e7a, devido ao aumento da resist\u00eancia \u00e0 insulina.<\/p>\r\n<hr data-start=\"2853\" data-end=\"2856\" \/>\r\n<h2 data-start=\"2858\" data-end=\"2897\"><span style=\"color: #0000ff;\">Melatonina, dermatite at\u00f3pica e sono<\/span><\/h2>\r\n<p data-start=\"2898\" data-end=\"3069\">Crian\u00e7as com <strong data-start=\"2911\" data-end=\"2932\">dermatite at\u00f3pica<\/strong> frequentemente t\u00eam ins\u00f4nia ou sono fragmentado.<br data-start=\"2980\" data-end=\"2983\" \/>Pesquisas em Taiwan demonstraram que suplementar <strong data-start=\"3032\" data-end=\"3068\">3 mg de melatonina por 4 semanas<\/strong>:<\/p>\r\n<ul data-start=\"3070\" data-end=\"3204\">\r\n<li data-start=\"3070\" data-end=\"3103\">\r\n<p data-start=\"3072\" data-end=\"3103\">Reduziu a gravidade da doen\u00e7a<\/p>\r\n<\/li>\r\n<li data-start=\"3104\" data-end=\"3155\">\r\n<p data-start=\"3106\" data-end=\"3155\">Melhorou o in\u00edcio do sono em mais de 20 minutos<\/p>\r\n<\/li>\r\n<li data-start=\"3156\" data-end=\"3204\">\r\n<p data-start=\"3158\" data-end=\"3204\">N\u00e3o apresentou efeitos colaterais relevantes<\/p>\r\n<\/li>\r\n<\/ul>\r\n<hr data-start=\"3206\" data-end=\"3209\" \/>\r\n<h2 data-start=\"3211\" data-end=\"3241\"><span style=\"color: #0000ff;\">Melatonina e envelhecimento<\/span><\/h2>\r\n<p data-start=\"3242\" data-end=\"3378\">A produ\u00e7\u00e3o de melatonina diminui com a idade, e aos 75 anos pode ser apenas uma fra\u00e7\u00e3o do que era aos 20.<br data-start=\"3347\" data-end=\"3350\" \/>Essa queda est\u00e1 associada a:<\/p>\r\n<ul data-start=\"3379\" data-end=\"3442\">\r\n<li data-start=\"3379\" data-end=\"3390\">\r\n<p data-start=\"3381\" data-end=\"3390\">Ins\u00f4nia<\/p>\r\n<\/li>\r\n<li data-start=\"3391\" data-end=\"3404\">\r\n<p data-start=\"3393\" data-end=\"3404\">Depress\u00e3o<\/p>\r\n<\/li>\r\n<li data-start=\"3405\" data-end=\"3417\">\r\n<p data-start=\"3407\" data-end=\"3417\">Diabetes<\/p>\r\n<\/li>\r\n<li data-start=\"3418\" data-end=\"3431\">\r\n<p data-start=\"3420\" data-end=\"3431\">Obesidade<\/p>\r\n<\/li>\r\n<li data-start=\"3432\" data-end=\"3442\">\r\n<p data-start=\"3434\" data-end=\"3442\">C\u00e2ncer<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"3444\" data-end=\"3505\">O estresse e a exposi\u00e7\u00e3o \u00e0 luz \u00e0 noite aceleram essa redu\u00e7\u00e3o.<\/p>\r\n<hr data-start=\"3507\" data-end=\"3510\" \/>\r\n<h2 data-start=\"3512\" data-end=\"3547\"><span style=\"color: #0000ff;\">Como aumentar a produ\u00e7\u00e3o natural<\/span><\/h2>\r\n<p data-start=\"3548\" data-end=\"3613\">A melatonina \u00e9 formada a partir do <strong data-start=\"3583\" data-end=\"3597\">triptofano<\/strong>, encontrado em:<\/p>\r\n<ul data-start=\"3614\" data-end=\"3679\">\r\n<li data-start=\"3614\" data-end=\"3623\">\r\n<p data-start=\"3616\" data-end=\"3623\">Leite<\/p>\r\n<\/li>\r\n<li data-start=\"3624\" data-end=\"3645\">\r\n<p data-start=\"3626\" data-end=\"3645\">Nozes e castanhas<\/p>\r\n<\/li>\r\n<li data-start=\"3646\" data-end=\"3656\">\r\n<p data-start=\"3648\" data-end=\"3656\">Banana<\/p>\r\n<\/li>\r\n<li data-start=\"3657\" data-end=\"3667\">\r\n<p data-start=\"3659\" data-end=\"3667\">Batata<\/p>\r\n<\/li>\r\n<li data-start=\"3668\" data-end=\"3679\">\r\n<p data-start=\"3670\" data-end=\"3679\">Abacate<\/p>\r\n<\/li>\r\n<\/ul>\r\n<p data-start=\"3681\" data-end=\"3717\"><strong data-start=\"3681\" data-end=\"3717\">Dicas para estimular a produ\u00e7\u00e3o:<\/strong><\/p>\r\n<ul data-start=\"3718\" data-end=\"3868\">\r\n<li data-start=\"3718\" data-end=\"3747\">\r\n<p data-start=\"3720\" data-end=\"3747\">Dormir em ambiente escuro<\/p>\r\n<\/li>\r\n<li data-start=\"3748\" data-end=\"3794\">\r\n<p data-start=\"3750\" data-end=\"3794\">Evitar telas e luz intensa antes de dormir<\/p>\r\n<\/li>\r\n<li data-start=\"3795\" data-end=\"3828\">\r\n<p data-start=\"3797\" data-end=\"3828\">Manter rotina regular de sono<\/p>\r\n<\/li>\r\n<li data-start=\"3829\" data-end=\"3868\">\r\n<p data-start=\"3831\" data-end=\"3868\">Fazer refei\u00e7\u00f5es nos mesmos hor\u00e1rios<\/p>\r\n<\/li>\r\n<\/ul>\r\n<hr data-start=\"3870\" data-end=\"3873\" \/>\r\n<h2 data-start=\"3875\" data-end=\"3927\"><span style=\"color: #0000ff;\">Melatonina como antioxidante e antienvelhecimento<\/span><\/h2>\r\n<p data-start=\"3928\" data-end=\"4162\">A melatonina \u00e9 um <strong data-start=\"3946\" data-end=\"3971\">antioxidante poderoso<\/strong>, mais eficaz que as vitaminas E e C contra radicais livres.<br data-start=\"4031\" data-end=\"4034\" \/>Estudos da <strong data-start=\"4045\" data-end=\"4072\">Universidade de Granada<\/strong> mostram que ela reduz inflama\u00e7\u00e3o, retarda o envelhecimento e pode aumentar a longevidade.<\/p>\r\n<hr data-start=\"4164\" data-end=\"4167\" \/>\r\n<h2 data-start=\"4169\" data-end=\"4181\"><span style=\"color: #0000ff;\">Conclus\u00e3o<\/span><\/h2>\r\n<p data-start=\"4182\" data-end=\"4473\">A melatonina \u00e9 um horm\u00f4nio essencial para o sono, mas seus benef\u00edcios v\u00e3o muito al\u00e9m: ela influencia o metabolismo, protege contra doen\u00e7as e pode ajudar a prevenir o envelhecimento precoce.<br data-start=\"4371\" data-end=\"4374\" \/>Seu uso deve ser sempre orientado por um profissional, especialmente quando em forma de suplemento.<\/p>\r\n<div class=\"mt-1 flex gap-3 empty:hidden juice:-ml-3\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">\r\n<div class=\"flex items-center\">\r\n<div class=\"flex\">\u00a0<\/div>\r\n<div class=\"flex items-center pb-0.5 juice:pb-0\">\u00a0<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<hr \/>\r\n<div class=\"related-question-pair\">\r\n<h3 data-kt=\"KjDd7fibn6rIseEB9qfL19TX7eyjAcCi9NOnzciX4AHgo6SS8qXtsE6evMHFv_CJuGc\" data-hveid=\"CBQQAw\" data-ved=\"2ahUKEwjatqP-oJDqAhXOGLkGHUBBBH4Quk4oAHoECBQQAw\"><strong><span style=\"color: #0000ff;\">PERGUNTAS E RESPOSTAS:<\/span><\/strong><\/h3>\r\n<div data-kt=\"KjDd7fibn6rIseEB9qfL19TX7eyjAcCi9NOnzciX4AHgo6SS8qXtsE6evMHFv_CJuGc\" data-hveid=\"CBQQAw\" data-ved=\"2ahUKEwjatqP-oJDqAhXOGLkGHUBBBH4Quk4oAHoECBQQAw\">\r\n<p><span style=\"color: #ff6600;\"><strong>-Qual a dosagem de melatonina para dormir?<\/strong><\/span><\/p>\r\n<p>Idealmente, deve-se iniciar com doses baixas como 0,5 mg via oral ou sublingual e ir aumentando para at\u00e9 5 mg a cada 3 dias, conforme a melhora ou n\u00e3o do sono.<\/p>\r\n<p><span style=\"color: #ff6600;\"><strong>-Quais os efeitos colaterais da melatonina?<\/strong><\/span><\/p>\r\n<p>Os mais cl\u00e1ssicos s\u00e3o pesadelos, sono superficial com muitos sonhos e acordar cansado. Na maioria das vezes, esses efeitos s\u00e3o controlados com ajuste de dose.<\/p>\r\n<p><span style=\"color: #ff6600;\"><strong>-Quais os benef\u00edcios de tomar melatonina?<\/strong><\/span><\/p>\r\n<p>Regular o rel\u00f3gio biol\u00f3gico, dormir melhor, ter mais energia ao longo do dia por isso, prevenir alguns tipos de c\u00e2ncer, sensibilizar a insulina evitando ganho de peso, efeito antioxidante e anti-inflamat\u00f3rio prevenindo algumas doen\u00e7as do envelhecimento.<\/p>\r\n<p><span style=\"color: #ff6600;\"><strong>-Quem n\u00e3o pode tomar melatonina?<\/strong><\/span><\/p>\r\n<p>N\u00e3o \u00e9 indicada para pessoas com suspeita de insufici\u00eancia adrenal (baixa produ\u00e7\u00e3o de cortisol) e que est\u00e3o sem tratamento com hidrocortisona ou prednisona, por exemplo. Fadiga cr\u00f4nica com n\u00edveis m\u00e9dios-baixos de cortisol tamb\u00e9m pode piorar com o uso de melatonina.<\/p>\r\n<\/div>\r\n<\/div>\r\n<div id=\"_t-7tXpr_I86x5OUPwIKR8Ac38\" class=\"gy6Qzb S8PBwe\" aria-labelledby=\"_t-7tXpr_I86x5OUPwIKR8Ac39\">\r\n<div id=\"_t-7tXpr_I86x5OUPwIKR8Ac43\" data-hveid=\"CBQQBA\" data-ved=\"2ahUKEwjatqP-oJDqAhXOGLkGHUBBBH4Qu04oAXoECBQQBA\">\r\n<div class=\"g\">\r\n<div class=\"rc\" data-hveid=\"CBQQBw\" data-ved=\"2ahUKEwjatqP-oJDqAhXOGLkGHUBBBH4QFSgBMAJ6BAgUEAc\">\r\n<div class=\"r\">\r\n<div>\u00a0<\/div>\r\n<\/div>\r\n<div class=\"TbwUpd\">\u00a0<\/div>\r\n<div class=\"r\">\r\n<p>&nbsp;<\/p>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"related-question-pair\" data-ved=\"2ahUKEwjatqP-oJDqAhXOGLkGHUBBBH4Qq7kBKAF6BAgUEA0\">\r\n<div id=\"_t-7tXpr_I86x5OUPwIKR8Ac58\" class=\"gy6Qzb S8PBwe\" aria-labelledby=\"_t-7tXpr_I86x5OUPwIKR8Ac59\">\r\n<div id=\"_t-7tXpr_I86x5OUPwIKR8Ac60\" data-hveid=\"CBQQDw\" data-ved=\"2ahUKEwjatqP-oJDqAhXOGLkGHUBBBH4Qu04oAXoECBQQDw\">\r\n<div class=\"g\">\r\n<div class=\"rc\" data-hveid=\"CBQQEw\" data-ved=\"2ahUKEwjatqP-oJDqAhXOGLkGHUBBBH4QFSgBMAR6BAgUEBM\">\r\n<div class=\"r\"><hr \/><\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<h2 data-start=\"237\" data-end=\"302\"><strong data-start=\"240\" data-end=\"302\">REFER\u00caNCIAS:<\/strong><\/h2>\r\n<h2 data-start=\"348\" data-end=\"387\"><strong data-start=\"351\" data-end=\"387\">1. Artigos cient\u00edficos indexados<\/strong><\/h2>\r\n<p data-start=\"389\" data-end=\"607\"><strong data-start=\"389\" data-end=\"413\">FRANCO, D. G. et al.<\/strong> Melatonin, energy metabolism, and obesity: a review. <em data-start=\"467\" data-end=\"495\">Journal of Pineal Research<\/em>, v. 56, n. 4, 2014.<br data-start=\"515\" data-end=\"518\" \/>Dispon\u00edvel em: <a class=\"decorated-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24654916\" target=\"_new\" rel=\"noopener\" data-start=\"533\" data-end=\"579\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24654916<\/a>.<br data-start=\"580\" data-end=\"583\" \/>Acesso em: 19 nov. 2025.<\/p>\r\n<p data-start=\"609\" data-end=\"874\"><strong data-start=\"609\" data-end=\"633\">REITER, R. J. et al.<\/strong> Effect of melatonin on tumor growth and angiogenesis in xenograft model of breast cancer. <em data-start=\"724\" data-end=\"734\">PLoS One<\/em>, v. 9, n. 1, 2014.<br data-start=\"753\" data-end=\"756\" \/>Dispon\u00edvel em: <a class=\"decorated-link\" href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0085311\" target=\"_new\" rel=\"noopener\" data-start=\"771\" data-end=\"846\">https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0085311<\/a>.<br data-start=\"847\" data-end=\"850\" \/>Acesso em: 19 nov. 2025.<\/p>\r\n<p data-start=\"876\" data-end=\"1159\"><strong data-start=\"876\" data-end=\"899\">SOUZA, L. C. et al.<\/strong> Melatonin decreases estrogen receptor binding to estrogen response element sites on the OCT4 gene in human breast cancer stem cells. <em data-start=\"1033\" data-end=\"1045\">Oncotarget<\/em>, v. 7, 2016.<br data-start=\"1058\" data-end=\"1061\" \/>Dispon\u00edvel em: <a class=\"decorated-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4979593\/\" target=\"_new\" rel=\"noopener\" data-start=\"1076\" data-end=\"1131\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4979593\/<\/a>.<br data-start=\"1132\" data-end=\"1135\" \/>Acesso em: 19 nov. 2025.<\/p>\r\n<p data-start=\"1161\" data-end=\"1435\"><strong data-start=\"1161\" data-end=\"1182\">KUA, K. P. et al.<\/strong> Melatonin supplementation for children with atopic dermatitis and sleep disturbance: a randomized clinical trial. <em data-start=\"1297\" data-end=\"1314\">JAMA Pediatrics<\/em>, 2015.<br data-start=\"1321\" data-end=\"1324\" \/>Dispon\u00edvel em: <a class=\"decorated-link\" href=\"http:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/2470860\" target=\"_new\" rel=\"noopener\" data-start=\"1339\" data-end=\"1407\">http:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/2470860<\/a>.<br data-start=\"1408\" data-end=\"1411\" \/>Acesso em: 19 nov. 2025.<\/p>\r\n<p data-start=\"1437\" data-end=\"1597\"><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/1674239\">McMullan CJ, Schernhammer ES, Rimm EB, Hu FB, Forman JP. Melatonin Secretion and the Incidence of Type 2 Diabetes. JAMA. 2013;309(13):1388\u20131396. doi:10.1001\/jama.2013.2710<\/a><\/p>\r\n<p data-start=\"1599\" data-end=\"1729\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29170704\/\">Trionfante CP, Davis GR, Farney TM, Miskowiec RW, Nelson AG. A Pre-Exercise Dose of Melatonin Can Alter Substrate Use During Exercise. Int J Exerc Sci. 2017 Nov 1;10(7):1029-1037. doi: 10.70252\/GKJT7224. PMID: 29170704; PMCID: PMC5685071.<\/a><\/p>\r\n<p data-start=\"1731\" data-end=\"1922\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29170704\/\">\u00a0Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans. Cedernaes J, Sch\u00f6nke M, Westholm JO, Mi J, Chibalin A, Voisin S, Osler M, Vogel H, H\u00f6rnaeus K, Dickson SL, Lind SB, Bergquist J, Schi\u00f6th HB, Zierath JR, Benedict C. Acute sleep loss results in tissue-specific alterations in genome-wide DNA methylation state and metabolic fuel utilization in humans. Sci Adv. 2018 Aug 22;4(8):eaar8590. doi: 10.1126\/sciadv.aar8590. PMID: 30140739; PMCID: PMC6105229.<\/a><\/p>\r\n<p data-start=\"1991\" data-end=\"2098\"><a href=\"https:\/\/doi.org\/10.1590\/S0004-27302000000400009\">A gl\u00e2ndula pineal e o metabolismo de carboidratos.<\/a><\/p>\r\n<p data-start=\"1991\" data-end=\"2098\">\u00a0<\/p>\r\n<p data-start=\"2411\" data-end=\"2642\"><strong data-start=\"2411\" data-end=\"2430\">AG\u00caNCIA FAPESP.<\/strong> Pesquisa esclarece como a melatonina pode inibir o c\u00e2ncer de mama.<br data-start=\"2497\" data-end=\"2500\" \/>Dispon\u00edvel em: <a class=\"decorated-link\" href=\"http:\/\/agencia.fapesp.br\/pesquisa_esclarece_como_a_melatonina_pode_inibir_o_cancer_de_mama\/18843\/\" target=\"_new\" rel=\"noopener\" data-start=\"2515\" data-end=\"2614\">http:\/\/agencia.fapesp.br\/pesquisa_esclarece_como_a_melatonina_pode_inibir_o_cancer_de_mama\/18843\/<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211; O que \u00e9 a melatonina e como ela funciona: A melatonina, conhecida como \u201chorm\u00f4nio do sono\u201d, est\u00e1 presente em quase todos os organismos vivos e tem m\u00faltiplas fun\u00e7\u00f5es no corpo humano.Nos mam\u00edferos, ela atua como cronobi\u00f3tico, regulando o rel\u00f3gio biol\u00f3gico e os ciclos circadianos (o ritmo de dormir e acordar). Sua produ\u00e7\u00e3o aumenta no [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":5963,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[22,656,662],"tags":[124,125,126,127,128,129,114,130],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Melatonina: benef\u00edcios, estudos e como ela pode ajudar no sono, enxaqueca e sa\u00fade metab\u00f3lica - Dr. Roberto Franco do Amaral Neto<\/title>\n<meta name=\"description\" content=\"Descubra o que \u00e9 a melatonina, seus benef\u00edcios para o sono, enxaqueca, metabolismo, c\u00e2ncer e envelhecimento.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.robertofrancodoamaral.com.br\/blog\/melatonina-hormonio-do-sono\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Melatonina: benef\u00edcios, estudos e como ela pode ajudar no sono, enxaqueca e sa\u00fade metab\u00f3lica - 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