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Melatonin

  • Promotes healthy sleep
  • Potent antioxidant
  • Boosts mood

 

Melatonin is your body’s ‘sleep-hormone’ and helps to regulate the circadian rhythm. It is released in response to changes in the dark-light cycle. When taken as a dietary supplement, Melatonin has the ability to help improve the quality of sleep and to reduce the time taken to fall asleep. As a result, Melatonin is considered to be an important natural sleep aid.

 

Melatonin supplements are also powerful antioxidants, helping to promote a healthy body. Many people attest to Melatonin’s ability to improve mood and promote feelings of well-being. Melatonin is best taken at a serving size of between 0.3mg – 10 mg, around 1-2 hours prior to sleep. Melatonin is considered safe and non-toxic for everyday use.

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  • Melatonin is the body’s ‘sleep-hormone’, and is excreted when signalled by the ‘body clock’ and in response to light / dark cycles

  • Melatonin supplements are used as a sleeping aid and to help with poor sleep, jet lag and a number of other benefits

  • The recommended melatonin dosage is 0.3mg – 10 mg daily, around one or two hours prior to sleep

  • Melatonin is an extremely safe supplement that is both non-addictive and non-toxic

 

Melatonin Supplement Reviews

 

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Background

 

Melatonin is a natural hormone produced by the pineal gland in your brain that your body uses to promote sleep. The production of melatonin is regulated by dark and light cycles. At first light in the morning, light stimulates nerves in a part of the brain called the hypothalamus. This signals the brain to produce ‘waking-hormones’ and also ‘tells’ the body-clock to start releasing melatonin a number of hours later. Fading light is also a signal to the brain to produce melatonin. [1]

 

When using Melatonin pills or a Melatonin supplement, it is considered somewhat effective for improving sleep (by reducing the time taken to fall asleep and lengthening the REM phase). Melatonin is also beneficial for producing an increase in mood. This effect is often enhanced as a result of better sleep. [2] Melatonin is not only highly effective at promoting sleep, but it is also being examined for use in a vast number of other areas. Melatonin supplements have been studied extensively and are considered to be both effective and safe. Taking a melatonin supplement doesn’t result in lower natural Melatonin levels and is non-addictive. [3]

 

melatonin-for-sleep

Melatonin Effects/Benefits

 

Melatonin for Sleep

 

Melatonin is great for promoting healthy sleep. In fact, this is the key effect when using a Melatonin supplement. Melatonin supplements help to decrease the time taken to fall asleep (its primary role as a hormone).[4] One of the best things about taking a Melatonin supplement is that it doesn’t lead to a decrease in normal Melatonin production. Melatonin is nonaddictive and a perfectly healthy supplement to take. Other sleeping aids have side effects and can cause fatal overdoses, but Melatonin supplements are safe and often just as effective. [5]

 

Sleep quality is also thought to be greatly improved through the use of a high-quality Melatonin supplement. It appears that Melatonin not only helps you to fall asleep but also improves the quality of your sleep.[6] Melatonin is the classic ‘sleeping hormone’ and using this natural neurotransmitter in a supplement form can help to improve sleeping cycles, especially in people who are Melatonin deficient. Some researchers have suggested that Melatonin may also be useful in reducing ringing in your ears that is experienced while trying to sleep, although these results have not been fully elucidated. [7]

 

Is Melatonin Safe? Yes! In Fact, It’s a Powerful Antioxidant

 

One of the best and most overlooked benefits of Melatonin is its amazing efficacy as an antioxidant. In fact, many biologists consider Melatonin to be one of the most important antioxidants in our bodies.[8] Antioxidants protect your body from harmful ‘free-radicals’, which are associated with a host of illnesses and ailments. [9]

 

Melatonin supplements are often used to help with irritability and low moods. Sometimes, feeling ‘down’ or ‘blue’ can actually be linked to shifts in your circadian rhythms (sleep cycles). Melatonin supplements are able to restore natural sleeping patterns and improve sleep quality, thereby improving mood and feelings of well-being. [10]

 

Melatonin and Jet Lag

 

Jet lag is something that affects many people who travel. It is defined as your body’s slowed response to changes in light-dark patterns, often causing difficulty sleeping and daytime drowsiness. This can be very difficult if you are traveling for work, or even a short holiday as it can take up to a week to recover from the symptoms of jet lag. Melatonin supplements are highly effective at treating the symptoms of jet lag, and can also be taken before traveling to avoid jet lag altogether. [11]

 

Melatonin for Stomach Ulcers

 

There is a growing body of research into Melatonin’s potential benefits on stomach ulcers. Researchers have looked into the effects of Melatonin supplements on people with ulcers. In some studies, data indicates that Melatonin supplementation may be able to accelerate the body's natural healing process.[12]

 

Other studies have ooked at the gastro-protective effects of melatonin supplements when taking certain painkillers. Some common painkillers can have detrimental effects on your stomach lining and can cause stomach ulcers. In some studies, researchers have found that Melatonin supplements may help to strengthen the stomach lining and to help protect your stomach.[13]

 

Melatonin for a Healthy Circulatory System

 

Research suggests that Melatonin supplements can be used to help support a healthy circulatory system. While this is only a mild secondary effect, it can still prove to be beneficial to people who are looking for a natural form of circulatory system support.[14]

 

melatonin-for-dogs-and-cats

 

Melatonin Recommended Usage: How Much Melatonin Should I Take?

 

Melatonin supplements are a natural and powerful way to increase the concentrations of your body’s sleep hormone. As a result, Melatonin supplements have been used in numerous research studies that have looked into its potential benefits. The dosages in these studies typically range from around 1mg – 10mg daily. The recommended Melatonin serving size (or Melatonin dose) is recommended at around 3 – 10 mg daily. [15]

 

Melatonin Side Effects and Warnings 

 

Melatonin is considered to be an extremely safe supplement. It is produced naturally by your brain and your body has designed systems to effectively absorb it and break it down. In research studies, doses of up to 500mg have not produced any adverse effects.[16]  Further studies have examined the long-term use of Melatonin supplements over 6 months and, again, no adverse effects were observed. [17]

 

A number of studies have examined whether the chronic daily use of melatonin supplements cause a tolerance build up. The studies showed conclusively that tolerance does not accumulate, even after months of use.[18] Long-term studies found that you actually become more sensitive to Melatonin after around 3 – 4 months of use. [19]

 

People often worry about Melatonin withdrawal. Other sleeping aids like benzodiazepines tend to produce strong withdrawal effects, especially when used for long periods of time. A number of studies have looked into the potential for withdrawals from Melatonin and have shown that Melatonin does not produce withdrawal effects, even after long-term use. However, sleeping problems usually return after discontinuing Melatonin supplements. [20]

 

Please consult your doctor before using Melatonin supplements if you have any medical conditions or are using any medication. Pregnant and breast-feeding women are also advised to consult with their doctor before using a Melatonin supplement.

Melatonin is sometimes misspelt as: ‘Melotonin’ or ‘Melatonina’. The correct spelling is ‘melatonin’. If you spelled it as melotonin, you may not be directed to the results you were looking for online.

 

Conclusion

 

In summary, Melatonin is an endogenous hormone produced by the brain in response to changes in the light-dark cycle. The pineal gland detects differences in lights and signals the secretion of Melatonin to assist with getting ready for sleep. When taken as a dietary supplement, it is a highly effective natural sleep aid and can help to promote healthy sleep and to reduce the sleep latency time (time taken to fall asleep). It is sometimes misspelt as 'Melotonin' or 'Melatonina'. The recommended serving size is around 3 - 10 mg daily, best taken 1 hour before sleep. Do not exceed the recommended serving size. Side effects may include drowziness at large serving sizes. 

 

melatonin-chemical-structure

References

 



[1] Melatonin and Sleep, National Sleep Foundation, available online at

 https://sleepfoundation.org/sleep-topics/melatonin-and-sleep [Accessed November 30, 2017]

[2] Melatonin, Examine.com, available from https://examine.com/supplements/melatonin/

[3] Melatonin, University of Maryland Medical Center, available from

 http://umm.edu/health/medical/altmed/supplement/melatonin [Accessed November 30, 2017]  

[4] Melatonin, Sleep Health Foundation Australia, available from  http://www.sleephealthfoundation.org.au/fact-sheets-a-z/189-melatonin.html [Accessed November 30, 2017]

[5] Lemoine P, et al., Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects, J Sleep Res. 2007 Dec;16(4):372-80

[6] Luthringer R, et al, The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia, Int Clin Psychopharmacol. 2009 Sep;24(5):239-49

[7] Megwalu UC, Finnell JE, Piccirillo JF. The effects of melatonin on tinnitus and sleep, Otolaryngol Head Neck Surg. 2006 Feb;134(2):210-3

[8] Reiter RJ, Melatonin as an antioxidant: biochemical mechanisms and pathophysiological implications in humans, Acta Biochim Pol. 2003;50(4):1129-46

[9] V. Lobo, A. Patil, A. Phatak, and N. Chandra, Free radicals, antioxidants and functional foods: Impact on human health, Pharmacogn Rev. 2010 Jul-Dec; 4(8): 118–126

[10] Boyce P, Hopwood M, Manipulating melatonin in managing mood, Acta Psychiatr Scand Suppl. 2013;(444):16-23

[11] Herxheimer A, Petrie KJ, Melatonin for the prevention and treatment of jet lag, Cochrane Database Syst Rev. 2002;(2):CD001520

[12] Celinski K et al, Effects of melatonin and tryptophan on healing of gastric and duodenal ulcers with Helicobacter pylori infection in humans, J Physiol Pharmacol. 2011 Oct;62(5):521-6

[13] Konturek PC et al, Role of melatonin in mucosal gastroprotection against aspirin-induced gastric lesions in humans, J Pineal Res. 2010 May;48(4):318-23

[14] Cagnacci A et al, Influences of melatonin administration on the circulation of women, Am J Physiol. 1998 Feb;274(2 Pt 2):R335-8

[15] Melatonin (N-acetyl-5-methoxytryptamine), MayoClinic.org, available from http://www.mayoclinic.org/drugs-supplements/melatonin/dosing/hrb-20059770 [Accessed November 30, 2017]

[16] Valcavi R et al, Effect of oral administration of melatonin on GH responses to GRF 1-44 in normal subjects, Clin Endocrinol (Oxf). 1987 Apr;26(4):453-8

[17] Wade AG et al, Nightly treatment of primary insomnia with prolonged release melatonin for 6 months: a randomized placebo controlled trial on age and endogenous melatonin as predictors of efficacy and safety, BMC Med. 2010 Aug 16;8:51

[18] Wade AG et al, Prolonged release melatonin in the treatment of primary insomnia: evaluation of the age cut-off for short- and long-term response, Curr Med Res Opin. 2011 Jan;27(1):87-98

[19] Lemoine P et al, Prolonged-release melatonin for insomnia - an open-label long-term study of efficacy, safety, and withdrawal, Ther Clin Risk Manag. 2011;7:301-11

[20] Hoebert M et al, Long-term follow-up of melatonin treatment in children with ADHD and chronic sleep onset insomnia, J Pineal Res. 2009 Aug;47(1):1-7,

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