Melatonin Supplement Reviews, Doses and Negative Effects

Melatonin supplements are considered effective as natural sleep aids, helping to reduce the time required to fall asleep and improving sleep quality according to some metrics. This supplement is typically used in conditions that involve sleep-wake cycle disturbances and as a short-term treatment for insomnia.

Melatonin is a neurohormone synthesized and released by a small organelle in the brain called the pineal gland. This hormone is responsible for controlling human circadian rhythms and the sleep cycle. [1]

The circadian rhytym is a 24-hour cycle that involves behavioral, physical and mental changes influenced by light and darkness. Your circadian cycle depends on predictable levels of melatonin to facilitate sleep onset, help the body stay asleep and improve daytime alertness.

If melatonin levels are disrupted due to environmental, biochemical, physiological or psychological factors, an oral melatonin supplement may be required to normalize sleep patterns. Melatonin supplements are typically sold in pill form and contain synthetic melatonin (N-Acetyl-5-methoxytryptamine), which is identical chemically to the hormone produced by the pineal gland. [5]

Melatonin

Sleep Supplement

Sleep

Calmness

Daytime Alertness

How It Works:

• Reduces insomnia, jet lag & daytime fatigue
• Promotes restful sleep & calm mood
• Supports brain function, wellbeing & anti-aging

Dosage:

Between 0.5 - 5 mg per day

Safety:

Rated Likely Safe

Top Melatonin Products* ❯

View User Ratings* ❯

Why Use Melatonin Supplements

Melatonin is primarily used as a natural sleep supplement, though it does exhibit a number of other beneficial effects in the body related to aging and life extension. Research shows that taking a melatonin supplement before bedtime can reduce sleep latency (amount of time it takes to fall asleep) in adults and children.

Melatonin’s ability to promote sleep and regulate circadian rhythm cycles are attributed to stimulation of the MT(2) and MT(1) melatonin receptors in the hypothalamus. [2]

This supplement can also improve sleep quality in patients with insomnia and other sleep disorders on both objective and subjective measurements. In studies, it has been found to improve the duration of sleep and to increase the percentage of rapid-eye movement (REM) sleep in adults.

Other studies have shown that it can reduce the number of awakenings during the night in elderly individuals diagnosed with dementia and sleep-wake cycle disturbances. This compound is also used as an adjunct therapy in mood disorders and in developmental disorders in children.

Melatonin supplements have recently been recognized clinically as potent antioxidants with therapeutic value for age-related health problems, cancer and neurodegenerative diseases. [3], [4]

Melatonin Supplement Benefits

In addition to treating insomnia, sleep disorders and jet lag [6] [7], melatonin has been shown to exert anti-inflammatory, anti-hypertensive and anti-apoptotic actions on body tissues and organs.

In laboratory studies, melatonin exhibits antioxidant behavior that protects cells subcellularly and extracellularly. [8]

In addition, a comprehensive review of studies involving melatonin supplement benefits on human subjects found this hoirmone may help delay or reduce symptoms of glaucoma, diabetes, macular degeneration and hypertension.

Moreover, the majority of research documents “very low toxicity of melatonin over a wide range of dosages”.

In animal studies, melatonin’s antioxidant properties have been shown to be beneficial in treating Alzheimer’s disease. Oxidative stress has been proved to be an “early event in the pathogenesis of AD”.
Melatonin does cross the blood-brain barrier and exhibits antioxidant effects on neuronal tissues. According to some researchers, it may be promising as a therapeutic agent used for treating Alzheimer’s and other similar dementias. [10]

Melatonin Supplements for Cancer

A review of experimental data supports the role of melatonin in preventing the development of breast cancer tumors. Research shows that melatonin decreases estrogen and estradiol levels.

Women with hormone-dependent mammary cancer have elevated levels of estrogen and estradiol that are thought to contribute to breast cancer growth. Researchers suggest that taking a melatonin supplement could reduce risk factors for hormone-dependent breast cancer. [11]

Melatonin Supplements for Migraines

Studies indicate that melatonin supplements may alleviate or possibly prevent migraines. For reasons not yet known, endogenous melatonin levels are lower in migraine patients than in patients who have never had a migraine.

When migraine sufferers were given three mg of melatonin 30 minutes before bedtime for three months, 75 percent of the patients experienced a 50 percent reduction in migraine attacks and reduced severity of migraine pain when they did occur. [12]

Melatonin Supplement Side Effects

Melatonin pills are rated as Likely Safe by the Natural Medicines database for use up to 6 months in duration. The most common melatonin side effects include:

• Daytime fatigue
• Mild headache
• Dizziness or light-headedness
• Lower body temperature

Less common side effects of taking melatonin supplements involve stomach pain, mild nervousness, heart palpitations and transitory depression. Some people have also reported having vivid dreams when taking this supplement, which is likely due to this hormone’s ability to induce restful, REM sleep. [13]

Melatonin Supplement Dosages

Doctors recommend using a low dose of melatonin when starting supplementation to determine how much is needed to treat insomnia or other sleep disorders. Taking more melatonin than is necessary may not be effective for alleviating sleep problems or jet lag.

Melatonin should be taken about an hour before you go to bed. For treating jet lag, take this product before you go to sleep on the day you reach your destination. Keep taking melatonin supplements for about three to five days to restore your normal circadian rhythm.

When taking melatonin to treat other medical problems not related to insomnia, ask your physician about when and how you should take this supplement. [14]

Melatonin Interactions with Medications

Melatonin supplements may interfere with the effectiveness of the following medications:

• Antidepressants
• Antipsychotic medications
• Antihypertensives and beta-blockers (blood pressure medications)
• Anticoagulants (blood thinners)
• Immunosuppressant drugs
• Steroids

Be aware that caffeine, alcohol and cigarettes can reduce levels of this hormone even if you are supplementing your diet with melatonin. [15]

Melatonin Supplement Brands

Companies offering melatonin supplements generally provide one, three and 10 mg tablets or liquid softgels. Some sell dissolving melatonin tablets that melt on your tongue while other brands have “gummies” for people who cannot take softgels or tablets.

There are also liquid melatonin drops available for infants, children, elderly individuals or for pets who cannot swallow pills.

A few melatonin supplement manufacturers combine three mg of melatonin with 200 mg of L-theanine [16] to regulate sleep cycles and relax the mind at bedtime.

Additionally, vitamin B6 is sometimes combined with these supplements because this particular B vitamin helps the pineal gland produce melatonin.

Melatonin Supplement Review

People taking melatonin supplements report staying asleep all night and waking refreshed without experiencing the grogginess caused by prescription sleep aids. Shift workers also say that melatonin supplements help them get to sleep faster when working all night.

Senior citizens also give positive melatonin supplement reviews for relief of age-related insomnia or nighttime waking.

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