Learn about the melatonin supplement.
Darkness causes the body to produce more melatonin, which signals the body to sleep. Light reduces the production of melatonin and signals the body to be awake. Some people who have trouble sleeping have low melatonin levels. It is believed that adding melatonin from dietary supplements can help them fall asleep.
People most often use melatonin to treat insomnia and improve sleep in various conditions, such as jet lag. It is also used for depression, chronic pain, dementia and many other conditions.Melatonin reduces oxidative stress after training, improves sleep and accelerates recovery, which is important in bodybuilding and powerlifting.
Usage and efficiency
Problems with falling asleep at the usual bedtime (sleep phase delay syndrome). Ingestion of melatonin reduces the time it takes for young people and children with this disease to fall asleep.
Sleep disturbance caused by certain medications for blood pressure (insomnia caused by beta blockers). Ingestion of melatonin may reduce sleep problems in people taking beta blockers.
Cancer. Taking high doses of melatonin orally or in the form of injections prescribed by a doctor along with chemotherapy or other cancer treatments can reduce the size of the tumor and improve survival rates in some people with cancer.
High blood pressure. Ingestion of a controlled-release form of melatonin before bedtime lowers blood pressure in people with high blood pressure.
Insomnia. Short-term ingestion of melatonin reduces the time needed to fall asleep in people with insomnia, but only by about 7-12 minutes. It is also more useful for the elderly and people with some other diseases.
Change of time zones. Ingestion of melatonin can improve some jet lag symptoms, such as alertness, and reduce daytime sleepiness and fatigue. But it may not help to reduce the time it takes people with jet lag to fall asleep.
Sunburn. Applying melatonin gel to the skin before going out in the sun helps prevent sunburn.
Taking melatonin does not affect athletic performance and weight control in any way, except that it can improve the quality of your sleep, because healthy sleep is one of the most important parts of a healthy lifestyle.
Some melatonin supplements are slow-release and others are fast-release. Some products with melatonin can be placed under the tongue or behind the cheek so that it is absorbed into the blood faster. Melatonin is also used in creams, rinses and gels. Talk to your doctor to find out what type of product and dose might be best for a particular condition.
Be careful with taking melatonin during pregnancy or when planning it, as melatonin can have the effect of birth control drugs to some extent.
Taking melatonin is safe in the short term and not much dangerous in the long term. But when using any new drug or supplement, be sure to consult with your doctor in order to avoid health problems.
