Melatonin: Benefits, Uses, Side Effects and Dosage

Melatonin is a hormone naturally made by the pineal gland in the brain. Its major function is to manage sleep-wake cycles or regulate the body’s circadian rhythm.

Nowadays, it has become a very common dietary supplement offering natural sleep aid benefits, but there're other health benefits too. Read on to learn more about its uses, benefits, side effects, and dosages.

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Uses

People mostly use the supplement to improve sleep quality and insomnia, but in some cases, it can also help with depression, dementia, and chronic pain.

Studies have shown that the supplement can be used for the following:

• Sleep faster
• Help with insomnia
• Improve sleep efficiency
• Manage sleep-wake cycle
• Help children have a good night’s sleep and stay asleep longer

Apart from that, melatonin can also be effective for:

• Sleep disturbance, particularly caused by blood pressure medications
• Confusion after surgery
• Endometriosis – a uterine disorder
• Reduce menstruation cramp
• Help with jetlag

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Benefits of melatonin

Other than sleep benefits, melatonin offers several other benefits too, including:

Treat certain eye diseases

Studies have shown that melatonin may be useful in curing certain eye diseases caused by aging and inflammation. That includes glaucoma, uveitis, and ARMD (age-related macular degeneration).

Experts believe that as melatonin reduces oxidative stress and inflammation, it can be considered good for eye health.

Help with jetlag

The major cause of jetlag is sitting for a long period and traveling across time zones. It makes you feel tired and exhausted and also affects your concentration.

Studies have shown that melatonin can help you overcome jetlag issues by helping you sleep and focus better.

Reduce seasonal depression

Seasonal depression, also called seasonal affective disorder (SAD), is a type of depression linked to changes in season. It occurs around the same time each year, with its signs and symptoms typically developing in early winter.

Low doses of melatonin are used to reduce the symptoms of SAD, as research has shown that seasonal depression can be linked to circadian rhythm caused by seasonal light changes. The results are still inconclusive, though.

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Dosage

It can be consumed in doses of 0.5 to 10 mg per day by adults. For children, the dosage is as followed:

• 3 – 5 years – 1 to 2 mg
• 6 – 12 years – 2 to 3 mg
• Over 13 years – up to 5 mg

Dosage recommendations for adults and children might vary depending on their health problems and age.

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Side effects

The supplement is generally safe and non-addictive when taken for short term and in moderation. There're still some side-effects that can occur because of it.

Some of the most common side effects include:

• Dizziness
• Headaches
• Nausea
• Drowsiness

Children who take the supplement may experience the aforementioned side effects along with irritability, appetite loss, bedwetting, agitation, fatigue, mood swings, and headaches.

Pregnant and breastfeeding women should first consult their doctor before consuming melatonin, as i can have harmful effects on the fetus and newborn.

It's important to note that melatonin interacts with certain medications too. That includes blood thinners, antidepressants, and blood pressure medications. If you're taking any of these medications, consult your doctor before starting melatonin supplements to avoid harmful effects.