First, let’s tackle what is Melatonin?
It is a natural hormone produced by our body and secreted by the Pineal Gland which is responsible for the quality of sleep, or the wake-sleep cycle or regulates the pattern of the body’s sleep.
Melatonin is a hormone that calms your body hence it promotes deep relaxation and sleep.
In 1958, it was discovered as a potent or powerful hormone which the body naturally produces.
It is also a hormone that your brain produces when your surroundings are dark, according to research, usually, Melatonin is released around 9 p.m., hence if the body is exposed to a light surrounding at night then it may block the melatonin production. Traces of Melatonin in blood disappear after about 12 hours, usually at 9 a.m. However, many people experience sleeping cycle dysregulation because of abnormal behaviour so those hours may vary.
There are also so-called food sources for sleep, contained from certain substances that evoke release of Melatonin. Among those substances occur supplements like magnesium, calcium, vitamin B6 and tryptophan. Considering previous substances, in a list of such sources fruits and vegetables can be mentioned, like tomatoes, asparagus, pomegranate, grapes, broccoli and more. It also includes rice, grains and nuts. Also dairy foods, seafood, especially fish.
What are the benefits of Melatonin?
Knowing that Melatonin is responsible for our sleep cycle, usage of supplementation can help with sleep malaise, such as Insomnia. People who are insomniac are having a hard time falling asleep or staying asleep and sometimes both. It may lead to chronic insomnia if this lasts up to months.
Insomnia is a very common condition nowadays, especially with students, people who work at night shifts. Unbalanced immune system might need some help to eradicate every complaint about health. Usually, Melatonin supplement takes effect 30 minutes after taking it hence, the proper intake of this supplement is 30-60 minutes before going to sleep.
However, Insomnia is not the only issue that synthesized Melatonin can fight with. Melatonin may help people with anxiety or even SAD (Seasonal Affective Disorder) or what is commonly known as Seasonal Depression. Usually, people with seasonal depression have the symptoms at the same time every year either early winter or late fall. Study shows that melatonin supports and boosts deep relaxation, so it is a big help for people with depression. This disorder also related to our body’s circadian rhythm.
â€‹Some study says that Melatonin also promotes Eye Health. As it is considered as antioxidant, Melatonin supplement can help prevent the eyes from damage and helps it maintain healthily. Most people who are ageing need antioxidants to help them with their eye health.
Melatonin can also help with GERD or commonly known as Acid Reflux. It is a condition where your stomach acid backflow, or there’s indigestion going which feels like heartburn, chest pain, trouble swallowing or even vomiting like there’s something stuck in your throat. Basically, Melatonin blocks the production of stomach acid.
â€‹What are the possible side effects of Melatonin?
Some people are taking Melatonin as their everyday supplement or some may lastâ€‹â€‹ for years as they are using it to regulate their sleep especially when tired, some can’t fall asleep faster when tired.
However, some study says that taking too much Melatonin can cause headache, inability to focus for a short time, short-term depression, even feeling sleepy in the daytime, stomach cramps and many more. Also, some researchers say that Melatonin may affect other medicines and supplements like anti-depressant drugs or high blood pressure medications. So bear in mind to supervise your usage and not overdose with taking it unnecessarily. Melatonin supplements may actually regulate your sleeping cycle and produce a better mood, but sometimes it’s better to try to fall asleep by yourself by avoiding synthetic supplements.
What is the correct usage and dosage of Melatonin?
Usually, for tablet intake, it is best to take 1 tablet per day or 1mg of melatonin 30-60 minutes before going to sleep. Keep in mind to start in small or low dosages before increasing it gradually. For powder users, it is recommended to take 1-2 servings of Melatonin Powder which is equivalent to 1mg as well. Also, follow the label of your supplement package, the manufacturer should specify certain amounts.
We have to emphasize, if you are pregnant or breast-feeding mother, consult your family doctor about taking synthesized Melatonin. In addition, if you are considering giving Melatonin supplements for your children, discuss the appropriate dosage as well with a family doctor.
Is Melatonin legal?
As you may have known previously, Melatonin release can be stimulated naturally by taking certain food types. Because of that the World Health Organisation advocates for Melatonin supplementation. Also, it is legal as a dietary supplement, so you can be sure that it is one of the safest nootropics.