00:00Big star of parapharmacy and pharmacy, melatonin has become a must-have.
00:05Welcome to the Jean-Michel Cohen channel, the channel where we only talk about nutrition
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00:21It's amazing, that is to say that melatonin has taken a place in the prescription, which is huge.
00:26So I would like to explain to you what it is exactly.
00:28Melatonin is a small molecule that is synthesized in our brain
00:33and which causes insomnia because it has a soporific effect.
00:36It also has a chronobiological effect because it allows us to recalculate
00:41the biology and chronobiology of our body according to the 24 hours.
00:47So it's an interesting product, that's why it's been given for a long time
00:50to airline pilots or travelers,
00:53only to adjust what we called the jet lag,
00:56that is to say people who were so shifted in their level of sleep
00:59that we needed to recalculate them faster than just waiting.
01:03You are many on the website savoir-maigrir to ask you about sleep,
01:07its importance on weight loss or weight gain.
01:10Well, yes, it plays.
01:12We have known for a long time that two hormones are secreted during sleep
01:17or are not secreted, ghrelin and leptin.
01:20I'm not going to bore you with complicated words.
01:22One of them, leptin, increases satiety.
01:25The other, ghrelin, increases appetite.
01:27So inevitably, if you secrete a lot of ghrelin, you will be more hungry.
01:31And if you secrete a lot of leptin, you will be less hungry.
01:34And in fact, leptin is secreted during sleep
01:36and ghrelin is secreted outside of sleep periods.
01:40So when you don't sleep, you secrete ghrelin and not leptin.
01:43So it's important to have a good sleep.
01:45Of course, on the general balance plan, of course, on the immunity plan.
01:49But in any case, it's important to have,
01:52not to have problems with your food consumption.
01:55I'm not at all a tyrant when it comes to sleep
01:57because I've read a lot of things about sleep.
01:59There are a lot of people who tell you, you have to sleep 7-8 hours a day.
02:03You have to remove the screens.
02:06You have to sleep at 19 degrees.
02:08It's easy to say, but it's not easy to do.
02:10And I remembered in an article that I had read in Le Point,
02:13which was an article about a scientific article,
02:16that in fact, they had done experiments.
02:17There were people who slept five hours a night,
02:20especially in extremely remote areas
02:22where there was no phone or TV.
02:24So the guys were wondering,
02:25saying, well, listen, we want to sleep at 7 o'clock.
02:28You don't have to have screens.
02:29But those guys don't have screens at all.
02:30They only sleep five hours.
02:31Melatonin starts to appear in our brain
02:35when the light goes down and it goes up gradually.
02:38So when the light goes down,
02:39it's usually the signal to go to sleep most of the time.
02:42It will reach its maximum around 3-4 o'clock in the morning.
02:45And then it will decrease to become more or less normal when you wake up.
02:49Of course, it's all going to depend on the light
02:52because the light, the extinction of light,
02:54is the signal of the production of melatonin.
02:57There are many other uses that have been given to melatonin.
03:00Fighting fatigue, preventing aging,
03:03improving immunity.
03:04All of this has never been demonstrated.
03:06Melatonin is used exclusively today
03:09to try to regulate people's sleep.
03:11In France, for example,
03:12ANSEST, the National Security Agency,
03:15declares that you should not take more than 2 mg of melatonin a day.
03:20However, it is quite curious because it is most of the time free of charge.
03:23And so nothing prevents someone,
03:25since most products are dosed at 1.9 mg,
03:28to take 3 times 1.9 mg and reach up to 6 mg.
03:33Why was this authorization restricted?
03:36And we said 2 mg and nothing else.
03:39It is because to date, more than 90 undesirable effects
03:42have been reported regarding melatonin.
03:45Among the main ones,
03:47there was drowsiness, headaches, dizziness and nausea.
03:52So if you take melatonin,
03:54if you have one of these signals,
03:56and if it really bothers you a lot,
03:58you won't be able to take melatonin.
04:00Be careful when prescribing melatonin,
04:02it is rarely given, or almost exceptionally,
04:04to pregnant or pregnant women,
04:07as well as to adolescents under 12 years of age.
04:10It is not given in the event of an autoimmune disease,
04:12in the event of epilepsy,
04:14in the event of mood disorders or behavior disorders.
04:17In any case, it is better to avoid giving it.
04:19You see, for example, in Greece, in Spain, in Italy, in Poland,
04:22in fact, the recommended dose is 1 mg,
04:24and we accepted 2 mg.
04:25But in the United States,
04:26in fact, we find medicines at 2 mg, 5 mg,
04:30even 10 mg,
04:31and we have not had a feeling that there has been much more incidence
04:35with melatonin than in other countries.
04:37From time to time, you will find products
04:39that will associate melatonin with either tryptophan,
04:43which is an amino acid,
04:44or vitamin B6.
04:46The reasons why you will find this
04:48is because tryptophan is an amino acid
04:50which is also a precursor of melatonin.
04:53So we consider that we have two effects,
04:55that of melatonin that we take and tryptophan.
04:58So it's pretty good to take this product.
05:00And vitamin B6, which has a soothing effect,
05:03so we also consider that it can be interesting.
05:05For food supplements,
05:07what you will find is essentially products,
05:09so most of the time it is products like melatonin,
05:12but most of the time we will find melatonin
05:14which is mixed with other products such as plants.
05:16I take this opportunity to tell you that if you are interested in sleep,
05:19we have a video that I shot with a great sleep specialist
05:22which is on YouTube
05:25and you can go watch it.
05:26I prefer melatonin simply because
05:28when we gave products like Donor 1000,
05:30they were anti-staminic drugs,
05:32that is to say, anti-allergic.
05:33It could present contraindications with other drugs
05:37and there are others, I think it was Novanui,
05:39it was the same thing.
05:41And so I prefer a product like melatonin
05:43which, in my opinion, is much more physiological.
05:46Then you will find plants to be associated with this
05:49and from time to time just plants alone.
05:51So I'm going to give you a few examples,
05:52I have them next to me.
05:54You obviously have chamomile,
05:56which can work,
05:57you have valerian, which can also work,
06:00melis, paciflor,
06:02these are quite traditionally used drugs,
06:06but we also find lavender,
06:08l-theanine,
06:09in short, a whole bunch of substances
06:10that can be associated with melatonin
06:12and there we have a double effect,
06:14an improving effect on sleep,
06:15but we also have a soothing effect
06:18because sleep also depends on soothing.
06:20So my advice for melatonin is
06:221. I prefer to use it in the form of a spray
06:25because we make a spray under the tongue
06:27and we can repeat it at night if we wake up
06:29and in any case, I also prefer
06:30prolonged release forms
06:32because prolonged release forms
06:33ensure a diffusion of melatonin
06:35that will last as long as possible
06:37during the night
06:38and which allows, roughly speaking,
06:40to give a better quality sleep.
06:42You shouldn't hesitate to use it,
06:43you shouldn't get used to it,
06:45ANSES tells us that it's better
06:46to do a spray and stop from time to time,
06:48but in any case, it really does the job.
06:50But I would add something,
06:51there is a syndrome called
06:52the night eater syndrome,
06:54these are people who gnaw at night in general,
06:56this gnawing at night,
06:58very often when you take melatonin,
06:59it improves, not only
07:01because there is less waking up at night,
07:02but because it would seem
07:04that it acts on the urge to eat
07:06when you wake up.
07:07So it's not that bad,
07:08people who have eating impulses
07:10to take melatonin
07:11before going to bed.
07:13That's what I had to tell you,
07:14if you liked this video,
07:15you like, you share, you comment,
07:17you give me video ideas,
07:18you criticize if you want
07:19and I'll see you soon,
07:21my friends!
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