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Melatonin is a neurohormone released from the pineal gland and known for regulating sleep. Melatonin is made from serotonin which is derived from L-tryptophan. The body uses melatonin for sleep by normalizing sleep patterns and regulating the circadian rhythm. Melatonin is regulated by sunlight so melatonin levels typically rise throughout the evening and stay elevated during the night allowing a person to sleep. Additionally, light suppresses the synthesis of melatonin so levels will drop drastically in the morning or when someone is exposed to light which allows a person to wake up.
While Melatonin is naturally produced, irregular sleep patterns can be developed over time. Melatonin supplementation is commonly used for sleep support and may help regulate sleeping habits.
Because Melatonin helps regulate sleep patterns (thus allowing for better sleep), it is suggested that it may also support a positive mood.
People typically use melatonin to support a healthy night’s sleep. Studies observing melatonin found that it is effective for reducing the amount of time it takes to fall asleep. However, this does not translate directly to sleep quality or REM sleep.
As a dietary supplement, take one 300mcg Melatonin capsule daily.
While it is common to see doses of melatonin at 3mg ,5mg, or 10mg increments, the concept of “more is better” does not always hold true for melatonin dosing. In fact, melatonin is usually more effective in lower doses for most people.
A study on subjects who had trouble sleeping showed that Melatonin dosage of 300mcg was more effective than 3mg. A comparative study on melatonin dosage between 500mcg and 20mg in blind subjects revealed that 500mcg was more effective at regulating circadian rhythm than 20mg. Moreover, this was re-trialed later by comparing 10mg to 20mg and results found that 10mg was still more effective than 20mg but was insignificantly different from a 500mcg dose.
Too much melatonin may actually disturb your sleep-wake cycle and may cause unwanted effects. Some people are more sensitive to melatonin than others so doses that trigger unwanted effects may vary from person to person. In general, it is a good practice to start with a low dose and gradually increase over time until the desired effects are achieved. A dose from a Melatonin supplement that is too high may make you feel groggy during the day or create nightmares. An adult typically starts with a .3mg (300mcg) dose.
If the starting Melatonin dose is tolerated well but not effective, then the person can slowly increase their Melatonin dosage until desired results are achieved.
A melatonin supplement can be taken orally.
It is a good rule of thumb to take a Melatonin supplement about 30 minutes before bed to experience its beneficial effects on sleep.
To gain more insight, see the Melatonin reviews and experiences below.
Nootropics Depot offers a 120 count jar of high quality Melatonin capsules in a 300mcg dosage. Nootroopics Depot’s Melatonin has been lab-tested and verified for both product purity and identity.
Attention: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
...and only putting 300mcg in the capsules. Too many people take more thinking it will lead to greater effect...but with melatonin, when less is taken, a greater effect is achieved. srubek on 19th Aug 2016