Melatonin is a hormone produced in the pineal gland (located in the brain) that helps us regulate sleep already strengthen our immune system. Recently, certain beneficial effects have been discovered that have led to the production of some medications with doses of melatonin, which can be purchased in pharmacies and other establishments. However, before buy melatoninit is important to know what it does, what its benefits are and what dosage is recommended to take.
We must highlight the two situations in which melatonin should be taken. The first is that situation associated with a specific problem due to stress and/or anxiety, and the second is that associated with people with early awakenings and/or nocturnal awakenings during the sleep cycle. The Vitae laboratory presents its formula based on melatonin and magnesiumin addition to other natural plants such as valerian, california poppy, passionflower and balm which helps reduce the time to fall asleep, improve its quality and help you rest while you sleep
In this Psychology-Online article, we will talk about melatonin for sleep: dosage, contraindications and food they contain it.
What is melatonin?
This hormone It is produced by and has as its main function regulate our sleep cycle and wake up. Melatonin is produced regularly in a 24-hour cycle. This cycle has a peak release where more melatonin is produced and, thanks to this, our biological clock – or circadian rhythm – is synchronized and follows its cycle.
This hormone was discovered more than 50 years ago, however, it has begun to be marketed as a natural sleeping pill massively since approximately 2005.
If you are looking for tips on how to fall asleep, it is very likely that you will come across information related to melatonin and formulas that contain this hormone. While it is true that there are numerous studies that claim that melatonin helps regulate sleep, many of them end up concluding that it is more beneficial to find other ways to regulate sleep.
What is melatonin used for?
Melatonin plays a very important role in regulating the sleep-wake cycle. Maintaining a good balance of melatonin and cortisol is essential to staying awake during the day and being able to sleep well at night.
How does melatonin work?
When it gets dark and starts to get dark, darkness stimulates the pineal gland. Stimulation of the pineal gland causes melatonin to be produced. Melatonin, in turn, promotes sleep.
When it is daytime, the process occurs in reverse. When the retina perceives light, the production of melatonin stops and the level of the hormone decreases, causing sleep to disappear and wakefulness to appear. This is how we wake up.
Benefits of melatonin
As we have mentioned previously, one of the basic functions of melatonin is to regulate our circadian rhythm and as a consequence helps us fall asleep in case it costs us. Research suggests that melatonin pills may help treat sleep disorders, such as delayed sleep and insomnia. Due to the properties of melatonin, we can see that it has various benefits.
The problem with these formulas is that their effects are mild in a healthy population (people without anxiety or ADHD). Medical studies reveal that people who take these supplements sleep on average 10 minutes longer, so these natural sleeping pills are not as effective either. Even so, they have proven to have more beneficial effects in the following aspects:
- He .
- Preventing jet lag.
- Relieving the symptoms of winter depression.
- Strengthening the immune system.
- Preventing aging by having an antioxidant effect on cells.
- The slowing of aging.
- Neuroprotection: melatonin is a neuroprotectant.
Below, we offer you a simplified diagram of how melatonin works and what it is for.
How to take melatonin to sleep
Thanks to the recent fame that melatonin has acquired, today it is very easy to buy it in a pharmacy and even in certain supermarkets at a fairly affordable price. Next, we will see how melatonin is taken.
- According to many experts, before taking melatonin pills, it is important to go to a doctor so that it regulates the dose we should take.
- Where should you buy melatonin, in the supermarket or pharmacy? This is another fairly common doubt. Although it is true that the product and the active ingredient are the same, it is recommended go to a pharmacy (and even to the doctor, as we have mentioned) so that they can advise us correctly in case we want to take melatonin.
- It comes in the form of pills and, if you want to know how to take melatonin to sleep, the first thing you should keep in mind is that it must be take regularly.
- To fall asleep, it must be taken in advance, that is, between one hour and 30 minutes before to go to bed
Melatonin in pills
In addition to knowing what it is and what it is for, you should know the recommended doses of melatonin, its contraindications and side effects.
Dose
How many milligrams (mg) of melatonin should be taken to be effective? The optimal dose of melatonin is unclear.
Studies have been carried out with doses of 2 mg, 3 mg, 5 mg and 10 mg and significant benefits have been found from the 2 mg dose of melatonin. Being the maximum melatonin dose in adults of 10 mg. Therefore, it is not recommended to exceed 10 mg (5 2 mg pills).
Contraindications of melatonin
In principle, taking melatonin is safe in the short term. Unlike most sleep medications, melatonin does not cause dependence or habituation.
Taking melatonin is contraindicated if you follow some medications as it can interact with these drugs:
- Anticoagulants and antiplatelet agents.
- Anticonvulsants.
- Contraceptives.
- Diabetes drugs.
- Immunosuppressive drugs.
If you are being treated with any of these medications, you should consult a professional before taking melatonin.
It is advisable not to take these supplements during peak hours sunshine. Melatonin is also not recommended during pregnancy nor during breastfeeding. Lastly, can people take melatonin? children? No, melatonin is not recommended for infants.
Does melatonin make you fat? It seems quite the opposite. By regulating our biological rhythm, melatonin helps us burn calories and is capable of preventing overweight and obesity. According to a study by the University of Granada, consuming melatonin helps burn more calories and stop gaining weight. Researchers in this 2018 study found that the hormone has an anti-obesity mechanism, as it has very powerful antioxidant, anti-inflammatory, and anti-obesogenic effects.
Side effects of melatonin
However, melatonin can have some side effects such as:
- Headache.
- Dizziness
- Nausea.
- Drowsiness.
- Depressive symptoms.
- Mild tremors.
- Mild anxiety.
- Colic.
- Irritability.
- Reduced alertness.
- Confusion.
- Disorientation.
Foods with melatonin
If you want to get the benefits of melatonin without taking pills, you can help your body by consuming some of the foods that contain melatonin:
- Rice. One of the foods richest in melatonin is rice.
- Oatmeal. Oatmeal is another food with melatonin.
- Corn. Along with oats and rice, corn is one of the foods that contains the most melatonin per gram.
- Tomato. This fruit helps you fall asleep.
- Banana. It also helps regulate the sleep-wake cycle.
- Walnuts. Each gram of walnuts contains 3.5 nanograms of melatonin.
- Cherries. Those that contain more melatonin are those with the most acidic flavor.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Melatonin for sleep: dosage, contraindications and foodswe recommend that you enter our category.
References
- Pérez Collado, EM, Quesada Martínez, MI, & Parra Parra, Y. (2015). Melatonin: A healthy alternative to combat insomnia?
- Prunet-Marcassus, B., Desbazeille, M., Bros, A., Louche, K., Delagrange, P., Renard, P., … & Pénicaud, L. (2003). Melatonin reduces body weight gain in Sprague Dawley rats with diet-induced obesity. Endocrinologistand, 144(12), 5347-5352.
- Fernández Vázquez, G., Reiter, RJ, & Agil, A. (2018). Melatonin increases brown adipose tissue mass and function in Zücker diabetic fatty rats: implications for obesity control. Journal of pineal research64(4), e12472.
Bibliography
- Benítez-King, G. (2012). Melatonin: a glimmer of life in the darkness. Fund of Economic Culture.
- Illnait-Ferrer, J. (2012). Melatonin: news of a forgotten hormone. CENIC Magazine. Biological Sciences, 43(3).