La melatonina
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La melatonina è un ormone prodotto dalla ghiandola pineale, situata nella parte posteriore del cervello. Deriva dal triptofano, un aminoacido precursore che viene trasformato in serotonina e in assenza di luce diventa appunto melatonina (per questo è importante limitare l’uso di telefono e tv prima di addormentarsi). Il compito della melatonina è quello di favorire il sonno. Il picco di melatonina lo abbiamo alle 2 di notte circa, con picchi più alti di 10 volte rispetto al giorno.
Dopo i 30-40 anni inizia a calare, intorno ai 60 anni abbiamo circa la metà rispetto ad un ventenne. Per questo motivo gli anziani dormono di meno rispetto ai più giovani. La melatonina è anche un antiossidante, contrastando i radicali liberi che sono uno dei fattori principali dell’invecchiamento. Come antiossidante la melatonina è 2 volte più potente della vitamina E. Aiuta a prevenire alcune malattie degenerative come l’Alzheimer e il Parkinson. La melatonina potenzia le difese immunitarie sia stimolando il timo a produrre un maggior numero di linfociti T, sia limitando la produzione di cortisolo. Inoltre stimola il GH e ottimizza la secrezione del progesterone.
Modula inoltre la produzione dell’ormone TSH che spinge la tiroide alla sintesi di altri ormoni come T3 e T4, la produzione di insulina agendo sui recettori delle cellule beta del pancreas e regolarizza la produzione di leptina e grelina, ormoni legati alla sensazione di fame, leptina anoressante, grelina oressizzante. Per questo motivo la melatonina è utile anche per il dimagrimento. La melatonina favorisce inoltre il dimagrimento perché induce la trasformazione del grasso bianco, in grasso bruno che è più attivo in termini di calore.
Dove si trova la melatonina
E’ presente nelle ciliegie, nell’avena, orzo, banane, pomodori, zenzero, semi di senape. Il triptofano, aminoacido che abbiamo citato prima, è presente nei cibi proteici. I carboidrati sono importanti perché favoriscono l’ingresso del triptofano nel cervello, ecco perché può essere utile consumare carboidrati la sera per favorire il sonno. Più si va avanti con l’età più è difficile conservare la capacità di trasformare triptofano e serotonina in melatonina. La restrizione calorica favorisce la produzione della melatonina e allunga la vita in generale. Anche il magnesio aiuta la produzione di melatonina.
Lo stress e l’allenamento intenso inibiscono la produzione di melatonina, vi è mai capitato dopo una partita di non riuscire a prendere sonno? E’ importante non fare allenamenti intensi prima di andare a letto, disturberebbe il sonno. Anche la caffeina, i beta bloccanti, l’alcool e gli anti depressivi inibiscono la produzione di melatonina. Sulle dosi bisognerebbe valutare caso per caso (non spetta a me, meglio chiedere al proprio medico), si va da un supplemento di 0,5mg fino a 5mg.
Pensiamo ai turnisti, a chi una settimana lavora di notte e una settimana di giorno. Per una settimana la sveglia suona alle 6 del mattino, e la settimana seguente magari si finisce di lavorare alle 6 del mattino. Questo sfasamento può portare a carenze di melatonina e un supplemento più importante potrebbe essere l’ideale. Ho più di un cliente che fa questa vita, per alcuni è pesante, per altri no perchè ci hanno fatto l’abitudine. Resta il fatto che per prendere sonno e soprattutto per migliorare la qualità di esso un’integrazione di melatonina può essere davvero utile.
Magari per soggetti che fanno una vita più lineare e abitudinaria come nel mio caso è sufficiente 1 mg prima di coricarsi. Personalmente quando mi sento nervoso e stressato utilizzo anche io questo integratore. Poco prima di coricarmi bevo una camomilla calda con in aggiunta una bustina di melatonina + magnesio. Devo dire che funziona davvero, mi addormento subito, dormo bene senza risvegli notturni e mi sveglio più fresco e riposato.
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