How much melatonin can you take?

Melatonin is a naturally occurring hormone that plays a crucial role in regulating sleep and wake cycles. It’s also popular as an over-the-counter supplement for those struggling with insomnia or jet lag. While it’s generally considered safe, there are still some important things to consider when deciding how much melatonin to take.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in our brains. It helps regulate our circadian rhythms, which are the natural patterns of sleep and wakefulness that control many physiological processes throughout our bodies.

Why Take Melatonin?

If you have trouble sleeping, melatonin supplements may help improve your sleep quality by adjusting your body clock or inducing feelings of relaxation at bedtime. They’re used to lessen symptoms caused by disturbed sleep schedules or seasonal depression.

But remember: there aren’t any quick fixes to persistent sleeping problems – chronic insomnia requires diagnosis from registered physicians.

How Much Melatonin Is Safe To Take?

According to research conducted on individuals without neurological disorders, taking no more than 6mg per day has been shown effective for treating short-term issues such as jet lag¹ . However, ideally between 0.5-1mg should have been enough dosage required for adults wishing to be up against less troublesome symptoms like mild anxiety² .

That being said, every individual’s requirements differ based on their age; lifestyle habits; weight and previous medical history³ – it’s always best if you consult your doctor before trying out new doses of medication!

Fact: A dose higher than what has been prescribed could induce dizziness in lesser-seen cases⁴

Here’s a table compiled showing daily dosage limits recommended:

Dosage Category
Less than 0.3-1 mg Low Dose
1mg-3mg Intermediate dose
5mg -above High dose

When To Take Melatonin?

Melatonin supplements should be taken approximately 30-40 minutes before your designated sleeping time to give your body enough time to absorb its effects⁵.

What are the risks associated with taking melatonin?

While generally considered safe melatonin supplements, like other medicines, can come with some side effects such as:

  • headache
  • nausea
  • dizziness⁶

It also has some interactions with other medications such as blood thinners and diabetes medication— so it’s vital one speaks to their doctor prior.

Excessive intake of melatonin doses could lead to an increase in depression or reduced sperm count7 (male), however extensive studies need further research for thorough proven results8 , enforcing the importance of consulting a physician.

Fact: Use of excessive melatonin dosage have caused heightened anxiety/panic episodes at random².

Conclusion.

Hopefully this article has given you an idea about how much melatonin is safe and when you should take it! Remember that everyone’s requirements differ based on their age; weight; habits and medical history. So consult a trusted healthcare expert before making changes to your regimen.

References:
¹https://www.ncbi.nlm.nih.gov/books/NBK544302/
²https://pubmed.ncbi.nlm.nih.gov/22213683/
³Berger et al., 2019 https://academic.oup.com/sleep/article/42/12/zsz178/5577570
4 Lynch et al., 2011 https://journals.sagepub.com/doi/full/10.1177%2F2042098611423417#.VfkaGJHtmko.
5 National Sleep Foundation Source: https://www.sleepfoundation.org/articles/melatonin-and-sleep 
6 Using sustained-release instead may mitigate severity internal citations needed.
7 Yie SM et al, 2020 https://jamanetwork.com/journals/jama/fullarticle
8Cipolla-Neto J et al, 2021 https://www.sciencedirect.com/science/article/pii/S1941406419303243.

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