If you’re a troubled sleeper, you are probably familiar with the benefits of taking melatonin supplements to improve your sleeping habits. In fact, many of us have become accustomed to taking a melatonin supplement before bed with the belief that it qualifies as a natural remedy for sleep.
But, what really is the science behind these supplements? What are the benefits of taking melatonin?
Firstly, what is melatonin? Melatonin is a hormone your brain produces that regulates the sleep-wake cycle. The melatonin produced within your body is typically signaled by darkness, which is why there is a correlation between melatonin levels and one’s ability to sleep. So, many people who suffer from insomnia, jet lag, or simply have difficulty falling asleep at night, take melatonin supplements to improve their sleep.
As melatonin is naturally produced within the body, taking a supplement can typically be safe and healthy.
According to Leslie Swanson, Ph.D., clinical associate professor in psychiatry at Michigan Medicine’s Sleep and Circadian Research Laboratory, “If taken at the appropriate time and dosage, melatonin is great for jet lag and helping night owls to fall asleep earlier.”
What is the appropriate dosage? The brain naturally produces around 0.5 milligrams or less. So, healthcare professionals recommend beginning with a low dosage, and then adjusting it to fit your body’s needs.
Further, there are actually studies proven that increasing your melatonin levels has a positive various health effects on the body. As you age, the melatonin levels produced in your body decreases. As a result, there are many studies linked to melatonin supplements and positive age-related effects.
Melatonin may protect cardiovascular health: Since heart disease remains to be America’s number one cause of death, the link between melatonin and this cardiovascular disease is highly notable. According to epidemiological studies, melatonin levels are extremely low in patients with coronary heart disease, hypertension and heart failure. So, as melatonin holds antioxidant and anti-inflammatory properties, this hormone may have the ability to reduce the incidence of sudden cardiac death. Further, within studies melatonin has been proved to reverse major pathological processes associated with heart failure. As a result, evidence suggests that melatonin supplements may have beneficial effects on patients with cardiovascular diseases.
Melatonin may protect against complications involving diabetes: Research proves that lower melatonin levels are associated with a higher risk of developing type 2 diabetes. Increasing your melatonin levels may increase insulin sensitivity, which is directly related to lessening the incidence of type 2 diabetes.
Melatonin could be potential COVID-19 treatment? As melatonin has great anti-inflammatory and antioxidant powers, it may have the potential to decrease the amount of inflammation in COVID-19 cases. In many critical cases of COVID-19, the virus triggers NLRP3 inflammasomes, which can cause flooding in the lungs. So, as there have been studies suggesting that melatonin may suppress the activation of NLRP3, doctors believe that melatonin may have the ability to counteract inflammation and reduce lung tissue injury caused by COVID-19.
HOWEVER, melatonin supplements are NOT definitively proven to be effective in cases of COVID-19, and we should all continue to follow CDC guidelines.
Take simple daily precautions to help prevent the spread of respiratory illnesses like #COVID19. Learn how to protect yourself from COVID-19: https://t.co/DmfPOB7nbu pic.twitter.com/7I4lM25WyC
— CDC (@CDCgov) July 5, 2020
Okay, so we have covered a few important positive health benefits of melatonin supplements. Are there downsides?
Some possible side effects of melatonin may include headaches, drowsiness, dizziness or nausea. However, the side effects may vary based on long-term usage. There is very limited research surrounding the effects of melatonin after two years of usage, so it is important to consult your doctor before using supplements!
If you are interested in using melatonin supplements, here are a few brands doctors recommend:
