Melatonin - benefits and harms of taking it, dosage, side effects

A lack of melatonin leads to sleep disturbances, provokes insomnia, and reduces the body's adaptation to time zone changes. The deficiency of this pineal gland hormone can be compensated by taking special medications. They not only normalize sleep, but also have additional positive effects. In order for the product to bring maximum benefit, it is necessary to familiarize yourself in advance with the rules of administration, indications for use, and possible side effects.

What is melatonin?

Melatonin is a hormone that regulates sleep. The pineal gland activates its production at night. It has been proven that he:

• improves sleep;
• provides a feeling of vigor in the morning;
• accelerates the body's recovery at night;
• slows down the aging process;
• promotes easy adaptation to time zone changes;
• exhibits good antioxidant abilities;
• improves the functioning of the immune system;
• normalizes blood pressure;
• has a positive effect on the functions of the endocrine system;
• supports the brain;
• reduces the likelihood of developing gastrointestinal diseases.

As you can see, melatonin is praised for good reason - it really deserves loud applause.

Additional recommendations

Melatonin can have an adverse effect on concentration, mental and physical reaction speed. During treatment, it is recommended to refrain from performing activities that require increased attention, such as driving a vehicle.

While taking Melatonin, it is strongly recommended to avoid smoking and drinking alcohol.

While using tablets, refrain from being in conditions of excessively bright lighting.

The drug can be purchased in pharmacies without presenting a prescription from a doctor.

Who should take melatonin?

Let's answer this question in the form of a table:

What is the recommended dosage of melatonin?

The dosage should be determined by a doctor. It can be completely insignificant or bordering on an overdose - to each his own. Scientific studies have shown that the positive effects of melatonin are noticeable when used in a dose of 100 mcg to 20 mg per day.

Agree, the permissible run-up is very large.

It is better to start the course with a small dose, for example, 0.5 mg. If sleep does not return to normal, you can gradually increase it.

Melatonin Puritans Pride is available in dosages of 5 mg and 10 mg

Pharmacological properties of the drug Melatonin

Melatonin is a neurohormone that regulates the sleep-wake cycle; used mainly for sleep disorders. Endogenous melatonin is produced by the pineal gland. It is believed that exogenous melatonin can have anticonvulsant, antidepressant, antineoplastic, neuroprotective, antioxidant and gonadotropic effects and exhibit other types of biological activity. It has some therapeutic activity in the treatment of tinnitus, migraine, neurodegenerative diseases, epilepsy, and breast cancer. After oral administration, melatonin undergoes significant first pass metabolism through the liver to form 6-sulphaoxymelatonin; bioavailability of melatonin is 30–50%. When taken orally at a dose of 3 mg, the maximum concentration in blood serum and saliva is achieved by the 20th and 60th minutes, respectively. Melatonin penetrates the BBB and is determined in the placenta. With repeated use throughout the day, some melatonin may accumulate in adipose tissue. The average half-life is 45 minutes. In addition to the formation of 6-sulphaoxymelatonin, it is metabolized in the liver by glucuronidation. Excreted in urine as 6-sulphaoxymelatonin and unchanged melatonin (0.01%).

Are there any side effects of melatonin?

Every tenth person taking melatonin (that is, about 10% of users) complains of:

• scary dreams;
• headache;
• feeling tired in the morning;
• decreased libido;
• mild depressive symptoms.

None of these side effects are pleasant. Therefore, if you fall into the category of the “lucky” 10%, it is better to stop the melatonin course. Try to increase the level of this hormone in your body naturally - it is possible!

Side effects

The drug is well tolerated by patients because its chemical structure is similar to the natural hormone melatonin, which is produced by the pineal gland. The use of drugs can provoke:

• development of daytime sleepiness;
• dizziness;
• night sweats;
• headache;
• discomfort in the abdominal area;
• confusion;
• irritability;
• asthenia;
• agitation;
• short-term feeling of anxiety;
• decreased visual acuity;

In case of persistent adverse reactions, it is recommended to discontinue use of the drug and consult a doctor.

Taking melatonin as a sports nutrition

Melatonin is not in vain often found in sports nutrition. If an athlete does not get enough sleep, he will not give a good result in the morning. Muscle growth in conditions of lack of sleep is also impossible. One should not write off the fact that the hormone fights free radicals.

This means it accelerates recovery processes, increases training volumes and creates ideal conditions for productive training.

Once in the intestines, melatonin turns into a fighter against excess fat. This is also an important fact for those who puff at sports machines.

It should be noted that if a muscleman does not have problems sleeping, then he does not need to use melatonin. You should drink it if, after a mega-intensive training, you can’t fall asleep at night, and you’ve already suffered from insomnia. The optimal dose for bodybuilders is 3 mg 30-60 minutes before bedtime. Usually it is quite enough.

Who should not take melatonin?

Not everyone can call on the drug to help. It is contraindicated:

• pregnant women;
• nursing mothers;
• in the period of preparation for conception (high doses may interfere with fertilization);
• if you are allergic to any component of the tablets;
• for autoimmune disorders;
• for leukemia, lymphoma;
• healthy children for the simple reason that they do not have melatonin deficiency.

If you are in doubt about whether to drink or not to drink, get tested and consult a doctor.

Indications and contraindications

Melatonin is recommended to be taken for sleep quality problems. If a person suffers from insomnia, he becomes irritable and begins to experience stress, which provokes insomnia.

Those who suffer from diabetes, autoimmune diseases, myeloma, lymphoma, leukemia, and epileptic seizures should not take the drug with melatonin. The hormone is contraindicated for use by children under twelve years of age. For adolescents, medications should only be prescribed by a specialist.

Does melatonin extend lifespan?

Scientific studies involving humans have not demonstrated the anti-aging properties of the hormone. But in experiments on rats it was found that the life expectancy of rodents increased by about 20%. This is a lot.

Scientists do not rule out that melatonin actually increases life expectancy by reducing the harmful effects of free radicals, increasing the production of growth hormone and normalizing circadian rhythms. So give it a try and you might live to be 100 years old!

Release forms

The drug is available in the following forms:

1. Pills. You need to drink it with water. Melatonin tablets come in different concentrations and may taste like berries or citrus fruits.
2. Chewable tablets. They have a pleasant taste and do not need to be washed down with water.
3. Pastilles. Convenient to take.
4. Capsules. Thanks to the shell, a gradual, slow or rapid release of the active substance occurs.
5. Liquid. It acts immediately and is suitable for those who do not like to swallow capsules and tablets.
6. Spray. It is convenient to use.

Is melatonin safe?

Today, melatonin is spoken of as one of the least toxic substances. Even when taken in mega high doses (5-6 grams per day), side effects develop extremely rarely. This confirms the minimal toxicity of the additive.

In the United States, melatonin complexes are available without a prescription, and during the entire period of implementation by the FDA, only four complaints were recorded. They concerned drowsiness and lethargy, slow reaction time.

Now let’s list what happens with melatonin deficiency:

• early menopause;
• accelerated aging;
• decreased sensitivity to insulin;
• increased risk of cancer;
• obesity.

Agree, in the case of melatonin, a lack is much more dangerous than an excess.

Drug interactions

When Melatonin is used simultaneously with drugs from other groups, the components of the drugs may interact chemically, which leads to a change in their effectiveness or increased side effects.

When combining Melatonin with:

1. acetylsalicylic acid, β-blockers – the concentration of Melatonin in the body decreases;
2. tranquilizers, sedative antidepressants – the effectiveness of Melatonin decreases;
3. hormonal drugs - their effectiveness changes;
4. Tamoxifen – the antitumor effect of Tamoxifen is enhanced;
5. Isoniazid – its antibacterial effect is enhanced.

It is not recommended to take Melatonin simultaneously with the listed medications.

When should you take melatonin?

It is best to drink medications containing melatonin half an hour to an hour before bedtime. If you have a long flight ahead, you should use the hormone shortly before landing and before bed. This will even out the emotional background and set the body up for a good night's rest.

Elderly people with slow metabolism should drink the compound one and a half to two hours before bedtime.

It is important to know! It is unacceptable to use the product in the middle of the night or during the day. This is fraught with disruption of circadian rhythms and severe daytime sleepiness.

Why is the “sleep hormone” dangerous?

Like other medications, synthetically created melatonin has contraindications and side effects. However, the probability of negative consequences occurring is only 0.1–1%. People taking higher doses or not paying attention to contraindications can expect the following side effects:

• vivid, strange dreams;
• irritability, anxiety;
• migraine, dizziness;
• drowsiness, lethargy;
• high blood pressure;
• pain in the abdomen, chest, bones, muscles;
• nausea;
• menopausal symptoms;
• sweating or dry skin;
• itching, rash.

The list of shortcomings is impressive, but the likelihood of their manifestation in a healthy person, if he does not take potent medications, is close to zero. Other side effects are so rare (less than 0.1% chance of occurrence) that they may not be mentioned at all.

More attention should be paid not to the side effects of melatonin, but to contraindications. The supplement should not be taken in case of autoimmune diseases and liver or kidney failure. It is highly undesirable to take pills during pregnancy and breastfeeding, as well as under the age of 18 years.

The instructions for sleep pills containing melatonin also indicate that after use, you should not drive a vehicle, engage in extreme sports or other activities that require concentration.

How long to use?

If insomnia is associated with a change in time zone, then the course can last from three to six days. For other sleep disorders, the optimal duration of use is from one to three months.

Does melatonin have a “hangover effect” like sleeping pills? There is no need to treat melatonin as a banal sleeping pill. It won't make you as sluggish as a bat during the day.

If in the first days of the course you notice that you have difficulty waking up in the morning, simply reduce the dosage. Lower it until you start jumping out of bed at the sound of your alarm clock, like a natural morning person. With melatonin, it is almost impossible to catch the “hangover effect”!

Instructions for use

The hormone is intended to be taken in the evening. It is best to take the drug thirty minutes before going to bed. The active substance begins to act after 45-60 minutes. When taking the hormone, you should avoid direct contact with bright light. It suppresses the effect after consuming the drug. Take the tablets with plenty of water.

melatonin uses

Recommended Dosages

The instructions and the optimal daily dosage of the drug completely depend on what dietary supplement or pharmaceutical drug is taken. It is necessary to carefully study how much melatonin is contained in one tablet. The daily optimal and safe dose of the active substance is up to three milligrams. In the first days, it is recommended to take one or two milligrams, and then increase the dosage. The maximum dosage is 6 mg. Deterioration in health is a signal that you need to stop taking the supplement.

Course duration

Melatonin is recommended to be taken for a month. A longer course (up to two months) is possible only as prescribed by a doctor. Next, be sure to take a break of a week. If the need arises, after a week's break the course is repeated again. From three months to six months, the drug can be prescribed to older people who are undergoing treatment to normalize blood pressure.

How is melatonin produced?

There are two types of melatonin on sale: natural and synthetic. The first is derived from a hormone produced by the pineal gland of animals. There is a possibility that it contains protein or viruses. For this reason, experts recommend not using natural melatonin.

The synthetic supplement is made from special pharmacological components. In terms of its molecular structure, it is identical to natural, but at the same time it is guaranteed not to contain any unnecessary or dangerous inclusions. Give preference to her!

Side effects of melatonin: what are the risks?

Scientists have proven that melatonin acts as an iron shield for the immune system. It reduces the risk of getting sick and slows down aging changes. But treating him like a harmless candy is still not very correct. First of all, it is a hormone.

Taking it in low doses does not cause dangerous reactions. But the long-term prospects of melatonin therapy have not yet been studied. Therefore - no prevention. If there are indications for taking melatonin, you drink it; if there are no indications, you don’t drink it. This approach to the supplement is the only correct one.

Does melatonin cause any side effects?

If we talk about possible side effects in detail, then, in addition to drowsiness and headaches, in rare cases melatonin becomes the culprit:

• dizziness the day after use;
• decrease in blood flow rate;
• decrease in body temperature;
• increased irritability.

If melatonin seems to make you feel worse, don't take it just to empty the jar you bought. It’s better to stop taking the drug and take care of your health.

Characteristic features of the hormone

The production of melatonin is directly determined by the circadian rhythm. In the light, that is, during the day, the production of the hormone decreases sharply. In the dark, its concentration, on the contrary, begins to increase. In summer, when the length of daylight hours increases, melatonin synthesis decreases significantly, and in winter, on the contrary, it increases. Age also plays an important role.

The older a person gets, the less melatonin is produced. This causes deterioration in falling asleep. A person is more often tormented by insomnia, which negatively affects the deep sleep phase. He becomes more irritable. His systems and organs cease to recover properly. Melatonin leads to a decrease in systolic blood pressure.

Melatonin (Sleep hormone. N-acetyl-5-methoxytryptamine). 10 facts

How to Increase Melatonin Levels Naturally

Not everyone is ready to “sit” on pharmaceuticals. Natural food lovers have their own methods for increasing melatonin levels:

1. Maintain a sleep and rest schedule. Go to bed at the same time and no later than 23.00. Pay sufficient attention to breaks during work. Don't get overtired.
2. Do not watch TV shows or movies before bed. An hour before bedtime, stop exploring social networks. The brain must tune in to rest!
3. Don't eat before bed. Always eat light food for dinner.
4. If the sports training was very intense, use protein or gainer after it, eat protein foods that day (chicken breast, cottage cheese, eggs, etc.).
5. Hanging curtains in the bedroom. Melatonin is produced better if the environment is pitch dark.
6. Enrich your daily diet with foods that normalize melatonin production. Among them: cherries, cherry juice, tomatoes, walnuts, bananas. Corn, asparagus, rice, oatmeal, ginger, peanuts, mustard seeds, pomegranate, strawberries, and broccoli also have a beneficial effect on hormone production.

Very often, by establishing a daily routine and starting to eat right, you can quickly increase the level of the sleep hormone to healthy levels.

But if you can’t do this naturally, there is no need to be upset - a month’s course of synthetic melatonin will help you come to your senses and learn to sleep soundly. Productive training and sweet dreams to everyone)