Melatonin
Melatonin
Melatonin is a hormone produced naturally by the pineal gland in the brain that helps regulate sleep and wake cycles. It is also available as a dietary supplement and has gained popularity as a natural sleep aid. In addition to improving sleep, melatonin is also involved in managing immune function, blood pressure, cortisol levels, and acts as an antioxidant. Studies show that melatonin may improve eye health, reduce symptoms of seasonal depression, and provide relief from acid reflux.
Melatonin has most often been used by adults in doses up to 8 mg by mouth daily for up to 6 months. A typical dose of melatonin is between 1 mg and 5 mg, taken about an hour before bed. However, there is no official recommended dosage for adults, and the right dosage can vary from person to person. It’s best to start with a low dose and gradually increase it until the desired effect is achieved.
Melatonin can be a safe short-term solution for sleep problems, as it is generally well-tolerated without causing side effects. However, some potential side effects include dizziness, headaches, nausea, and drowsiness. Melatonin may interact harmfully with other drugs by reducing their effectiveness or triggering negative side effects. There are no official guidelines for melatonin dosage in the United States since it is considered a dietary supplement. A small 2011 study of children with autism found that a lower dose could be effective. Just 1 mg or 3 mg of melatonin was beneficial for most children in the study.
Sources:
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874
- https://www.stclair.org/services/mayo-clinic-health-information/faqs/FAQ-20057874/
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-melatonin-may-help-you-sleep/
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-what-to-consider-before-using-melatonin-supplements-for-sleep/
- https://www.healthline.com/nutrition/melatonin
- https://www.healthline.com/health/is-it-bad-to-take-melatonin-every-night
