{"id":557,"date":"2026-10-25T12:13:31","date_gmt":"2026-10-25T11:13:31","guid":{"rendered":"https:\/\/purvival.com\/journal\/?post_type=bw_ingredient&p=557"},"modified":"2026-10-25T22:28:21","modified_gmt":"2026-10-25T21:28:21","slug":"melatonine","status":"publish","type":"bw_ingredient","link":"https:\/\/purvival.com\/journal\/ingredients\/melatonine\/","title":{"rendered":"M\u00e9latonine"},"content":{"rendered":"

Ce que c\u2019est<\/h2>\n

La m\u00e9latonine est une hormone produite par l\u2019\u00e9piphyse, une petite glande du cerveau, surtout la nuit : l\u2019obscurit\u00e9 d\u00e9clenche sa s\u00e9cr\u00e9tion, la lumi\u00e8re la freine. Elle participe au r\u00e9glage des rythmes du corps<\/a> sur l\u2019alternance du jour et de la nuit. Certains aliments en contiennent un peu, comme les griottes.<\/p>\n

Une m\u00e9ta-analyse de 19 essais<\/a> chez des personnes souffrant de troubles du sommeil montre que la m\u00e9latonine raccourcit l\u2019endormissement de 7 minutes en moyenne et allonge le sommeil de 8 minutes. Prise le soir, \u00e0 l\u2019heure du coucher sur place, elle att\u00e9nue le d\u00e9calage horaire<\/a> apr\u00e8s un vol qui traverse cinq fuseaux horaires ou plus. L\u2019Autorit\u00e9 europ\u00e9enne de s\u00e9curit\u00e9 des aliments a reconnu son effet sur l\u2019endormissement<\/a> et sur le d\u00e9calage horaire<\/a>.<\/p>\n

Soma\u00e9lix contient de la m\u00e9latonine, avec des extraits de m\u00e9lisse, d\u2019eschscholtzia et de coquelicot, de l\u2019huile essentielle de petitgrain bigaradier et de la vitamine B6.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hormone que le cerveau s\u00e9cr\u00e8te surtout la nuit et qu\u2019on trouve aussi, en petite quantit\u00e9, dans certains aliments.<\/p>\n","protected":false},"featured_media":2776,"template":"","meta":{"_bw_latin":"","_bw_synonyms":"","_bw_brand":"","_bw_precautions":"D\u00e9conseill\u00e9e pendant la grossesse et l\u2019allaitement, chez l\u2019enfant et l\u2019adolescent, et en cas de maladie inflammatoire ou auto-immune (Anses).\n\u00c0 \u00e9viter avant une activit\u00e9 qui demande une vigilance soutenue, comme la conduite (Anses).\nDemandez l\u2019avis d\u2019un m\u00e9decin en cas d\u2019\u00e9pilepsie, d\u2019asthme, de troubles de l\u2019humeur ou du comportement, ou de traitement m\u00e9dicamenteux en cours (Anses).\nR\u00e9servez-la \u00e0 un usage ponctuel et ne d\u00e9passez pas 2 mg par jour (Anses).","_bw_subtitle":"hormone produite la nuit par l\u2019\u00e9piphyse","_bw_studies_intro":"

Une m\u00e9ta-analyse de 19 essais chez des personnes souffrant de troubles du sommeil montre que la m\u00e9latonine raccourcit l\u2019endormissement de 7 minutes en moyenne et allonge le sommeil de 8 minutes par rapport au placebo, un effet plus net avec des doses plus \u00e9lev\u00e9es et des dur\u00e9es plus longues (Ferracioli-Oda et al., 2013<\/a>). Dans 23 essais chez l\u2019adulte, elle a aussi am\u00e9lior\u00e9 la qualit\u00e9 du sommeil mesur\u00e9e par le score PSQI, de 1,24 point en moyenne (Fatemeh et al., 2022<\/a>), et une analyse dose-r\u00e9ponse de 26 essais situe le pic d\u2019effet vers 4 mg par jour (Cruz-Sanabria et al., 2024<\/a>). Prise pr\u00e8s de l\u2019heure du coucher \u00e0 destination, elle a aussi diminu\u00e9 le d\u00e9calage horaire dans 9 essais sur 10 apr\u00e8s des vols traversant cinq fuseaux horaires ou plus (Herxheimer et Petrie, 2002<\/a>).<\/p>","_bw_mention":"","_bw_studies":[{"resultat":"La m\u00e9latonine a r\u00e9duit le temps d\u2019endormissement de 7,06 minutes et allong\u00e9 le sommeil de 8,25 minutes en moyenne par rapport au placebo, et am\u00e9lior\u00e9 la qualit\u00e9 du sommeil ; l\u2019effet \u00e9tait plus net avec des doses plus \u00e9lev\u00e9es et des dur\u00e9es plus longues.","type":"revue","population":"19 essais, 1 683 personnes souffrant de troubles primaires du sommeil","dose":"","duree":"","auteurs":"Ferracioli-Oda, Qawasmi et Bloch","annee":"2013","revue":"PLoS One","lien":"https:\/\/doi.org\/10.1371\/journal.pone.0063773","source":"publication","note":"M\u00e9ta-analyse, r\u00e9sum\u00e9 PubMed 23691095 lu. Adultes et enfants."},{"resultat":"Prise pr\u00e8s de l\u2019heure du coucher \u00e0 destination, la m\u00e9latonine a diminu\u00e9 le d\u00e9calage horaire dans 9 essais sur 10, apr\u00e8s des vols traversant cinq fuseaux horaires ou plus. Les doses de 0,5 \u00e0 5 mg \u00e9taient d\u2019efficacit\u00e9 proche, l\u2019endormissement \u00e9tant plus rapide avec 5 mg.","type":"revue","population":"10 essais chez des passagers, des \u00e9quipages et des militaires","dose":"0,5 \u00e0 5 mg par jour","duree":"","auteurs":"Herxheimer et Petrie","annee":"2002","revue":"Cochrane Database of Systematic Reviews","lien":"https:\/\/doi.org\/10.1002\/14651858.CD001520","source":"publication","note":"Revue Cochrane, r\u00e9sum\u00e9 PubMed 12076414 lu. Les auteurs signalent des cas chez des personnes \u00e9pileptiques ou sous warfarine."},{"resultat":"Sur 23 essais randomis\u00e9s chez des adultes, la m\u00e9latonine a am\u00e9lior\u00e9 la qualit\u00e9 du sommeil mesur\u00e9e par le score PSQI (diff\u00e9rence moyenne -1,24 point ; IC 95 % -1,77 \u00e0 -0,71). L\u2019effet est ressorti chez les personnes avec une maladie respiratoire, un trouble m\u00e9tabolique ou un trouble primaire du sommeil.","type":"revue","population":"23 essais randomis\u00e9s, adultes","dose":"","duree":"","auteurs":"Fatemeh et al.","annee":"2022","revue":"Journal of Neurology","lien":"https:\/\/doi.org\/10.1007\/s00415-020-10381-w","source":"publication","note":"Revue syst\u00e9matique et m\u00e9ta-analyse, r\u00e9sum\u00e9 PubMed 33417003 lu. H\u00e9t\u00e9rog\u00e9n\u00e9it\u00e9 \u00e9lev\u00e9e (I\u00b2 80,7 %). Auteur nomm\u00e9 comme dans PubMed (Fatemeh G)."},{"resultat":"Sur 26 essais en double aveugle contre placebo (1 689 observations) chez des personnes insomniaques et des volontaires sains, la m\u00e9latonine a progressivement r\u00e9duit le temps d\u2019endormissement et allong\u00e9 le temps de sommeil total, avec un pic \u00e0 4 mg par jour. Les auteurs sugg\u00e8rent qu\u2019une prise 3 heures avant le coucher pourrait \u00eatre plus efficace qu\u2019une prise 30 minutes avant.","type":"revue","population":"26 essais, 1 689 observations","dose":"jusqu\u2019\u00e0 4 mg par jour (pic d\u2019effet)","duree":"","auteurs":"Cruz-Sanabria et al.","annee":"2024","revue":"Journal of Pineal Research","lien":"https:\/\/doi.org\/10.1111\/jpi.12985","source":"publication","note":"Revue syst\u00e9matique et m\u00e9ta-analyse dose-r\u00e9ponse, r\u00e9sum\u00e9 PubMed 38888087 lu. D\u00e9claration de conflits d\u2019int\u00e9r\u00eats non lue."}],"_bw_documents":[],"_bw_claims":["La m\u00e9latonine contribue \u00e0 r\u00e9duire le temps d\u2019endormissement","La m\u00e9latonine contribue \u00e0 att\u00e9nuer les effets du d\u00e9calage horaire"],"_bw_logo":0,"_bw_logo_dark":false},"class_list":["post-557","bw_ingredient","type-bw_ingredient","status-publish","has-post-thumbnail","hentry"],"yoast_head":"\nM\u00e9latonine - Journal Purvival<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/purvival.com\/journal\/ingredients\/melatonine\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00e9latonine - Journal Purvival\" \/>\n<meta property=\"og:description\" content=\"Hormone que le cerveau s\u00e9cr\u00e8te surtout la nuit et qu\u2019on trouve aussi, en petite quantit\u00e9, dans certains aliments.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/purvival.com\/journal\/ingredients\/melatonine\/\" \/>\n<meta property=\"og:site_name\" content=\"Journal Purvival\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-25T21:28:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/purvival.com\/journal\/wp-content\/uploads\/sites\/5\/2026\/10\/melatonine.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1344\" \/>\n\t<meta property=\"og:image:height\" content=\"752\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/purvival.com\\\/journal\\\/ingredients\\\/melatonine\\\/\",\"url\":\"https:\\\/\\\/purvival.com\\\/journal\\\/ingredients\\\/melatonine\\\/\",\"name\":\"M\u00e9latonine - 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