MELATONIN - THE MOST IMPORTANT QUESTIONS ABOUT DOSAGE
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Experiences with melatonin - how does the supplement work?
The effects of melatonin have been researched quite well. It is a sleep hormone that occurs naturally in the body and is produced in the pineal gland. The melatonin level influences our sleep-wake rhythm and is mainly influenced by light and brightness. If it gets dark in the evening, melatonin balance increases, we get sleepy, and the body should come to rest and fall asleep. At sunrise, the natural melatonin level in the body decreases again, thus helping us (theoretically) start the day full of power, fresh and lively.
However, if our natural melatonin production is impaired, not only our sleep may disturb, but also our performance and mental abilities could decrease at the same time. Such severe impairments as Insomnia can have serious consequences for the body, mind, and spirit. Read more about Melatonin benefits here.
Melatonin supplement helps to create a natural day-night rhythm and support the melatonin level in the body.
What do you have to know about the melatonin dose for sleep?
A usual melatonin for sleep dosage is 1 mg to 2 mg per day. This melatonin dosage increases melatonin hormone level slightly and can help to normalize a disturbed sleep rhythm.
Especially people in shift work or everyone who works at night (medical staff, police, fire brigade, DJs, artists, gastronomy, etc.) appreciate the supporting melatonin effect because the body's natural melatonin balance is up to 12 times lower during the day than at night. Even with "winter depression" and older people, high-dose melatonin is more often used because the body's melatonin production continues to decrease with age and with little daylight.
If necessary, up to 5 mg of melatonin can be taken in high doses per day, but you should always start with the lowest dosage and wait for the body reaction before increasing the melatonin dosage. It is highly recommended to consult with your doctor.
Depending on your goal, the following dosages are recommended for melatonin (however, always consult with your physician. All of the dosage recommendations below are only the most common cases, not the right and suitable ones for everybody). We will also answer here when to take melatonin:
a) for falling asleep faster:
1 mg - 2 mg melatonin about 60 minutes before bed
1 mg melatonin after meals, by drinking plenty of water
b) for better quality of sleep and staying asleep:
1 mg of melatonin about 60 minutes before bed
c) to avoid jet lag when traveling:
1 mg melatonin dose at the evening before departure, 1 mg when going to bed at the destination
d) for people working shifts and during the night:
In the long-term use of usage, the daily melatonin dosage is 1 mg - 5 mg per day
e) against “winter depression”:
1 mg of melatonin about 60 minutes before bed
Here Rawpowders.co.uk/Melatonin you can order a Melatonin supplement online.
Can you overdose on melatonin?
As with all dietary supplements, you should always start with the lowest melatonin dose in order to assess the effect of melatonin in the body because every person reacts differently. Only if the desired effect does not occur after days, the melatonin dosage can be increased slightly.
The maximum dose of melatonin is 5 mg per day. If this amount is exceeded, you might overdose on melatonin. However, people may overdose with the lower dosages, which is why it is necessary to consult the doctor before use.
An unintentional melatonin overdose can be avoided by correctly taking melatonin tablets, which usually only contain 1 mg high-dose melatonin.
Is long-term use of melatonin harmful?
In the EU, melatonin has been approved as a prescription drug for the short-term treatment of sleep disorders since 2007.
Above all, people working in shifts or working at night (doctors, nurses, police and rescue services, etc.), however, often resort to the long-term use of melatonin. Instead of long-term usage and high dosages, there are also other ways to combat sleep problems and support the body during sleep, including, for example:
1. go to bed the same time everyday
2. reduce amounts of coffee, energy drinks and alcohol
3. avoid large, heavy meals before bed
4. go for an evening walk or take a warm bath
5. keep air fresh in the sleeping area
7. avoid smartphones and bright screens
8. take daylight therapy in autumn and winter
9. avoid excitement in the evening
Sage, fennel tea, or lavender also have a calming effect and sleep-promoting features. If all of the previous methods don't help, the melatonin supplement can also be a solution.
Melatonin side effects are very rarely reported when used correctly. Overdosing on melatonin can result in side effects such as headache, stomach pain, dizziness and decreased libido. There are also reports of unusually vivid dreams. Read more about Melatonin side effects here.
Can you combine melatonin with other dietary supplements?
Of course, melatonin products can be combined with all other dietary supplements in the Raw Powders range. However, you have to know the effects of a particular supplement because it could influence the effect of melatonin.
Here you can buy nootropics online - find the supplement that suits your goal. The most popular choices among our users are here: Melatonin, Uridine, Gaba, Bacopa-brahmi, Ashwagandha.
Communications, PR, American Studies, University of Leipzig
Journalist and freelance writer (e.g. Süddeutsche Zeitung, BILD, MDR etc.)
Former Senior PR Manager for Fischer Appelt, Sustainability and Diversity Manager for DKB