Melatonin as a dietary supplement

Melatonin is considered a miracle cure for a good night's sleep. Dietary supplements with melatonin can effectively help against insomnia, problems falling asleep and jet lag and contribute to better sleep in a natural way. Find out here what you should consider when taking and dosing in order to support your sleep in the best possible way.

Table of Contents

1. Melatonin: silver bullet against sleep disorders
2. Melatonin as a dietary supplement
3. The right dosage
4. Ingestion and dosage forms
5. Side effects and overdose
6. Conclusion

1. Melatonin: silver bullet against insomnia

Melatonin is one of our endogenous hormones that plays a key role in controlling our sleep-wake cycle. The messenger substance known for this reason as the "sleep hormone" regulates our circadian rhythm (our internal clock) and ensures that we become tired and sleepy in the evening. Normally, as it gets darker, our bodies naturally make enough melatonin to fall asleep easily and not wake up until the next morning.

If the hormonal balance is out of balance and our body produces too little melatonin, difficulties falling asleep and staying asleep can stand in the way of restful sleep. In particular, persistent stress, vigorous activity in the evening before going to bed or bright artificial light can inhibit the natural production of melatonin and thus disrupt sleep.

In this article you will find all the important information about the formation and effects of melatonin.

2. Melatonin as a dietary supplement

The good news: To compensate for a lack of the important sleep hormone and to support its important function in the body, melatonin can also be taken in the form of food supplements or medicines. Studies show that after an additional intake of the sleep hormone, you actually fall asleep faster and the European Commission for Food Safety (EFSA) also confirms the positive effect of melatonin-containing food supplements. When taking and dosing, however, a few points should be observed so that you can improve your sleep in the best possible way according to your individual needs. Because the wrong dose or improper intake can reduce the effect and ultimately result in the desired effect not appearing.

Attention: Whether the additional intake of melatonin can help against your sleep problems also depends on the cause of the sleep disorders. If the actual cause is not a hormonal imbalance, increasing melatonin levels through a dietary supplement can only improve sleep in the short term.

3. The right dosage

Basically, melatonin can be used in a dose of 0. 5 mg to 5. 0 mg per day can be used. The amount that really makes sense depends, among other things, on the desired effect. If you have trouble falling asleep, the European Commission for Food Safety (EFSA) recommends taking 1. 0 mg melatonin. With jet lag, 0. 5 mg melatonin per day and over a period of 4 to 6 days can be used to help the body adapt to a new time zone. Since everyone works a little differently, it also depends on how our body reacts individually to melatonin. You should therefore always adapt the dosage to your personal circumstances.

Tip: With a smaller quantity (e.g. B 0. 5 mg) and slowly approach the right dose.

4. Ingestion and dosage forms

Dietary supplements with melatonin come in different forms, for example capsules, tablets, sprays or drops. Capsules and tablets usually already contain an exact dose of 0. 5 mg or 1. 0 mg melatonin and are usually swallowed, chewed or sucked half an hour to an hour before going to bed.

Melatonin sprays are sprayed directly into the mouth and allow a more individual dosage thanks to the easily adjustable number of sprays. Melatonin drops are also easy to dose. Since the ingredients are absorbed directly through the pharyngeal mucosa, sprays and drops usually work a little faster and can last approx. be taken half an hour before bedtime.

5. Side effects and overdose

Melatonin is usually harmless and well tolerated, even in large quantities. There are no known warnings about taking melatonin. However, improper use, such as repeated intake throughout the day, can lead to slight headaches, daytime tiredness or gastrointestinal problems. You should therefore pay attention to an appropriate dose and only take the sleep hormone before going to bed - i.e. precisely when an increasing melatonin level corresponds to the natural circadian rhythm and tiredness is desired. Scientific studies suspect anyway that the time it takes to fall asleep increases when the recommended maximum dose of 5. 0 mg no longer improved.

"A lot helps a lot" does not apply to the sleep hormone. If you want to support your sleep with melatonin, you can approach the optimal amount for you bit by bit. In any case, pay attention to when you take a supplement with melatonin, because after the onset of tiredness there is at best only one thing to follow - well-deserved sleep!

6. Conclusion

• A lack of melatonin can lead to sleep disorders and problems falling asleep and staying asleep.

• The positive effect of dietary supplements with melatonin has been proven in studies and confirmed by the European Commission for Food Safety.

• A daily intake of 0. 5 – 1 0 mg melatonin recommended.

• Melatonin is considered safe, but severe overdose or improper use can cause mild side effects such as headaches and daytime sleepiness.

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