Therefore, it is often used as a sleep aid for problems such as insomnia. In addition to improving sleep, melatonin is involved in managing immune function, blood pressure, and cortisol levels. Additionally, it acts as an antioxidant, which has been found to significantly affect many health conditions. In fact, studies show melatonin can improve eye health, reduce symptoms of seasonal depression, and even ease acid reflux.
Reduce symptoms of seasonal depression
Increases levels of human growth hormone
You can increase melatonin levels without supplementation:
2. Too much artificial light can reduce the production of melatonin in the brain, making it harder for you to fall asleep.
You may also want to start with a lower dose and then increase it as needed to find what works for you. If you are using melatonin to improve sleep quality, try taking it 30 minutes before bed for maximum effect. Meanwhile, if you're using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2-3 hours before bedtime.
2. Some of the most common side effects associated with melatonin include nausea, headache, dizziness, and drowsiness.
Who should not take melatonin
Adolescents are in a period of growth and development, and their physical condition is constantly evolving. If they are chronically dependent on melatonin to supplement their body with nutrients, they are likely to become dependent.
Pregnant women with babies should not take melatonin for long periods of time. Melatonin can effectively treat mental illness, but it also has a strong stimulating effect on pregnant women, so pregnant women should not take it, otherwise it may have certain effects on the fetus.
If a patient with nephritis takes melatonin for a long time, it may aggravate the condition and lead to complications of various diseases. Therefore, many patients with nephritis cannot take melatonin.
Young children should avoid melatonin use unless otherwise directed by their doctor. Doses of 1 to 5 milligrams (mg) may cause seizures or other complications in young children. In adults, the standard dose used in studies is between 1 and 10 mg, although there is no established "optimal" dose. Doses in the 30 mg range are thought to be potentially harmful.
How much melatonin should I take?
Symptoms of Melatonin Overdose
However, taking supplements to compensate for lower melatonin levels may not always be advisable. Be sure to check with your doctor about melatonin and any other supplements you take if you take medications that help control your blood pressure.
For example, birth control pills may cause your body to start producing more melatonin, so taking supplements may push your levels into an unhealthy range.
If you take corticosteroids to suppress your immune response to conditions like rheumatoid arthritis or lupus, you should avoid taking melatonin.
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