According to an earlier Consumer Reports survey, around 88% of U.S. adults say they struggle to sleep at least once a week. The study also found that sleep issues are increasing among teenagers.
What is Melatonin?
Melatonin is a hormone animals and plants, as well as humans, naturally, produce. The Melatonin found in the over-the-counter pills is synthetic. However, chemically, it's precisely the hormone that the human body produces. If used correctly, aid sure sleepers get their bed in the evening.
It has also been proven that it may help fight inflammation, help with losing weight, and even aid children suffering from neurodevelopmental issues. This is a lot of claims to make, but some studies prove the many advantages. One review in 2011 revealed evidence that in children who have autism, supplementation with Melatonin led to better sleep and improved behavior during the daytime. A tiny 2017 study of Poland discovered that obese adults who consumed a daily dose of 10 mg melatonin capsule for 30 days while following the diet with fewer calories lost about two times as much weight as the placebo group. This could be due to how blood measurements of inflammation and oxidative damage were significantly lower in patients taking Melatonin.
"Some of the emerging science is showing that in people with higher levels of inflammation--which could be because they're obese, or because they're in the [intensive care unit] for a transplant--melatonin in the range of 6 mg to 10 mg may decrease markers of inflammation," says Helen Burgess, a professor of psychiatry and co-director of the Sleep and Circadian Research Laboratory at the University of Michigan. If a person is healthy, it's not sure that the high dose of Melatonin can have an anti-inflammatory effect. It's still possible.
Burgess is among the most prominent melatonin scientists in the United States. She says the standard perception of Melatonin is that it is involved in managing the body's internal night-day clocks. This is the reason it helps people to sleep. "But there's a theory that melatonin's original purpose was as an antioxidant, which is what it does in plants," she claims. The alternative theory suggests that it was not until later in the evolution of humans that Melatonin assumed a secondary function as a clock-setter in the biological system.
Inflammation and poor sleep are factors in the progression or development of many ailments, including heart disease and diabetes to dementia and depression. If Melatonin can safely encourage more restful sleep and reduce levels of inflammation may be a potent preventative to many of the diseases. Melatonin is healthy, even though there are no studies on the long-term consequences that it can have when taken in large doses.
What is the safest dose of Melatonin?
Melatonin is very safe if taken in normal doses, which ranges from 0.5 mg to 5 mg.
The 0.5 mg dose might suffice to ensure the regulation of sleep cycles. He suggests it is recommended to take it at least three to five hours before going to bed. For those who wish to take Melatonin before going to bed, a 5 mg dose is suitable. "Some people report headaches or stomach problems at higher doses, but those side-effects are uncommon," the doctor says.
Patients with medical issues are advised to discuss melatonin use with their physician before using it. While some research has shown that Melatonin could help manage hyperglycemia among people who have diabetes, some studies have also shown that, in people with diabetes who have certain genetic features, Melatonin can hinder the regulation of glucose. It's these contradictions that cause experts to take caution when the full endorsement of Melatonin.
"My advice is always to treat supplements like drugs, meaning don't take a pill unless you need a pill," Moyad states. He advises restraint when using Melatonin, not due to evidence it's harmful and unsafe but due to the absence of evidence that suggests it's safe to take in large doses for long durations. Particularly for parents providing Melatonin to healthy young children, Moyad advises caution justified. Melatonin is thought to be safe and may provide many health benefits. However, there's a lot of unanswered questions.