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Melatonin


Melatonin is a neurohormone secreted by the pineal gland in the brain and it is well known for causing and regulating sleep. Light suppresses melatonin synthesis. The primary use of melatonin as a supplement is to normalize abnormal sleep patterns.

Things To
Know & Note


Is a Form Of Stress Relief
Primary Function Sleep
Also Known As N-Acetyl-5-Methoxytryptamine, Melatonine, Melovine, Melatol, Melatonex, Circadin
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Alpha-Lipoic Acid for anti-oxidation
Galantamine for neuronal protection
Exercise for neuronal recovery after injury

How to Take Melatonin


Recommended dosage, active amounts, other details

For regulating the sleep cycle, doses of melatonin between 500mcg (0.5mg) and 5mg seem to work. Start with 500mcg, and if it doesn’t work, work up to 3-5mg. The benefits of melatonin are not dose-dependent - taking more will not help you fall asleep faster.
To help with sleep, take roughly 30 minutes before going to bed.
Growth hormone appears to spike slightly better at 5mg than 500mcg, although both doses are fairly effective.

Any side effects to Melatonin?


Taking melatonin is not associated with negative feedback (when taking supplementation causes your body to produce less of a hormone). It is also not addictive, and is not toxic.

Melatonin for sleep


Irregular sleep patterns are associated with a wide variety of health problems and premature aging. Melatonin is the hormone used by your body to help you fall asleep, and thus supplementation is seen as a way to get regular sleep. This is particularly useful for people who engage in shift work or are jet lagged.
Other benefits of melatonin include general neuroprotective effects, as melatonin is a powerful antioxidant. Melatonin also has several anti-cancer properties, and is currently being investigated for its role in fighting breast cancer. It does not appear to have much of an effect on lean mass or body fat, but it potentially stops your body from gaining more fat. Melatonin supplementation also benefits eye health, possibly reduces tinnitus, and improve mood (by helping you get better sleep).
Melatonin’s primary mechanism is by helping decrease the time it takes to fall asleep (as a hormone, that's its primary job).
There are some demographics that tend to have irregular melatonin production in their body. Smokers tend to be less responsive to supplementation, and older people tend to not produce as much during night time. Depression has also been associated with lower melatonin levels.

Frequently Asked Questions about Melatonin


Ten tips for better sleep

To feel and perform your best, you don’t just need enough sleep, you need enough quality sleep. We break down what you can do — and what you should avoid — to sleep well and wake up refreshed.

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