As important as getting enough sleep is for your health, we all know that it is not easy to get those Zs. The melatonin supplement can ease sleep problems and help you get back on track with your sleep schedule.
Pineal glands naturally produce melanin, a hormone that influences sleep. During sleep, your body signals you when it’s time to wake up and when it’s time for sleep. During the night, your body produces more melatonin, which makes you sleepy. It may be difficult to get to sleep and stay asleep if you aren’t producing enough melatonin. Taking a melatonin supplement may help you sleep better and feel more ready to go to bed via increased melatonin levels.
Finding the right melatonin supplement can be tricky with so many available. You will need to choose between natural and synthetic formulas, make sure that the third-party certification is valid, determine the form that you prefer, and decide on other features. Find the melatonin supplement that’s right for you with the help of this guide.
Key Considerations For Melatonin Supplements
Natural vs. synthetic
There are both natural and synthetic versions of melatonin supplements.
Melatonin is extracted from the pineal gland of animals in natural melatonin supplements. There are some cases in which they are not vegan and cruelty-free. Also, animals may carry viruses or other toxins which could be transmitted to melatonin derived from them.
Unlike natural melatonin, synthetic melatonin is derived from a laboratory and contains no animals, making it an animal-free supplement. Because there is no possibility of biological contamination, they are safer to use.
Supplements that have received third-party certification may help you ensure their safety and purity. The United States Pharmacopeia (USP) and NSF International, which provide third-party assurance that melatonin supplements meet high health standards, mark some melatonin supplements as being more effective. The Food and Drug Administration (FDA) also carries out third-party tests to ensure that supplements meet current good manufacturing practices (cGMP).
Features of Melatonin Supplements
There are several forms of melatonin supplements. There are many types available, but some are easier to take than others.
Capsules and tablets: Mixing or preparing these isn’t necessary; they can be swallowed with water. Usually, they are the most affordable option for supplements. Tablets and capsules usually have no taste and are shelf-stable for longer periods of time than other supplements. You may find it easier to swallow tablets rather than capsules if you have difficulty swallowing pills.
Gummies: Gummies are an excellent option for people who have difficulty swallowing pills and capsules. Usually, they are fruity and tasty. Because they look like candy, it is important to keep them out of reach of children.
Liquids: A liquid melatonin supplement can also be effective. The results are felt quickly because it is absorbed quickly by the body. Melatonin liquid has the disadvantage of tasting unpleasant.
Sprays: Unlike traditional liquid supplements, these types of liquid melatonin typically work faster. It usually has a weaker flavor, too.
Time-release vs. fast-acting
In most cases, the melatonin contained in regular melatonin supplements is released gradually over time. As a result, it is more natural than melatonin because it works more like the body’s natural melatonin.
For situations in which you have to sleep for short periods, fast-acting melatonin supplements work best.
Meatonin dosage isn’t set in stone. The right dosage varies depending on a variety of factors, such as weight, age, and general health. The recommended dosage for adults is usually between 2.5 and 10 mg per day. If you are still having trouble sleeping, you should begin with a smaller dose and then gradually increase it.
You should only take doses of 12.5 mg or more for a short period of time.
Additional ingredients are sometimes added to melatonin supplements to enhance its effects. Vitamin B3 is found in many formulas, including B5, B6, B9, and B12. Melatonin is produced by the body when the amino acid tryptophan is stimulated.
Accessories of Melatonin Supplements
- A sleep mask can keep things nice and dark if the light in your bedroom makes sleeping difficult. Natural silk and a contoured design make this handkerchief from ASUTRA a great pick.
- Earplugs for sleeping can help block out sounds around the house that might interfere with your sleep. They fit snugly in the ears and block a wide variety of noises, so they are a favourite.
- Sleep can be encouraged by essential oils like lavender and chamomile. BriteLeaves’ essential oil diffuser is quiet and stylish, and it does a great job of dispersing essential oils.
Melatonin Supplements Prices
Amelatonin supplements vary in price depending on the dosage, the form, and the quality of the formula. Prices for a month’s supply range from $1 to $14.
Inexpensive: Generally, the most affordable melatonin supplements are between 1 and 5 mg. These are usually slow-release formulas with melatonin as the sole ingredient. Monthly supplies usually cost between $1 and $3.
Mid-range: Mid-range melatonin supplements usually offer a dosage between 3 and 10 mg. They may contain other ingredients like B vitamins to help the melatonin work more effectively and can be either slow-release or fast-acting formulas. You’ll typically spend between $2.50 and $9.50 for a month’s supply.
Expensive: There are typically 10mg or more of melatonin in the most expensive supplements. There are both slow-release and fast-acting formulas that contain B vitamins in addition to melatonin to increase its effectiveness. A month’s supply typically costs between $9.50 and $14.
Tips on Choosing Melatonin Supplements
- Make sure that the melatonin you’re taking is safe for you before starting it.
- When you are experiencing the effects of melatonin, avoid driving or operating machinery.
- A single dose of melatonin supplementation is safe for most individuals for one to two months. However, indefinite use is not recommended.
- Melatonin can cause headaches and grogginess when you wake up the morning after taking it. You might want to consider lowering your dosage.
- You should stop taking melatonin supplements if you do not see any improvement in your sleep after one to two weeks.
- Prepare your body and mind for sleep by lowering the lights in your bedroom a couple of hours before you plan to go to bed.
A Melatonin Supplement We Considered
Resurge is one of the most popular melatonin supplements that promise to help you sleep better.
It might allow your body to absorb enough melatonin to maximize your natural melatonin production. Apart from that, it is also marketed as a weight-loss supplement because epidemiological studies show that insufficient sleep is associated with a higher risk of obesity.
Resurge is manufactured in the USA and prepared in an FDA-approved facility. GMP guidelines are followed. Due to its 8 natural ingredients and lack of artificial ingredients or harmful chemicals, it is safe to take for most healthy adults.
However, since the supplement industry is barely regulated, you might want to read some Resurge reviews before making any purchase of the supplement.
Remember that you should always consult your doctor before taking any melatonin supplement, especially if you are pregnant or taking medication.
Frequently Asked Questions About Melatonin Supplements
Q. What is the best time to take a melatonin supplement?
A. You should take Melatonin 30 minutes before bedtime since it takes effect fairly quickly. Avoid taking it between 10 p.m. and 2 a.m. if you are trying to avoid jet lag. You should reach your destination between midnight and dawn.
Q. What are the side effects of melatonin supplements?
A. There’s usually no serious side effect of melatonin, but you might experience headaches, dizziness, and daytime sleepiness. A number of people experience indigestion, stomach issues, irritability, and depression.
Q. What are the risks of melatonin supplements for children?
A. Melatonin is a controversial supplement for children. Some experts say it can disturb a child’s sleep cycle, but it’s usually safe. Make sure your child’s paediatrician is aware of the benefits of melatonin supplementation.