In today's fast-paced world, achieving a restful night's sleep can be a challenge. Many struggle with sleep disorders or find it difficult to unwind and relax at the end of the day. According to the Centers for Disease Control and Prevention (CDC), 1 in 3 adults in the United States don't get enough sleep daily. While there are numerous sleep aids available, melatonin is one natural option that has gained popularity.
What is Melatonin?
Melatonin is a natural hormone produced by your brain in response to darkness. It plays a crucial role in regulating our sleep-wake cycle, also known as our circadian rhythm. Melatonin levels increase in the evening as darkness sets in, signaling to our body that it is time to wind down and prepare for sleep. In the morning, when exposed to natural light, melatonin levels decrease, helping us wake up and stay alert.
When taken as a supplement, melatonin can…
Reduce sleep onset time
Improve sleep quality
Adjust circadian rhythm
Individuals with sleep-related issues such as insomnia, jet lag, delayed sleep-wake phase disorder (DSWPD), and shift work sleep disorder (SWSD) may benefit from melatonin supplementation.
Appropriate Dosage of Melatonin
The recommended dosage of melatonin can vary depending on the individual, age, and sleep-related issues. A typical dose of melatonin for adults is between 1 and 5 milligrams, and for children is between 1 and 2 milligrams.
While short-term use of melatonin is generally considered safe in adults and children, it is recommended to speak with a doctor to see if melatonin use is ok before beginning supplementation. Caution is advised for those taking:
Birth control (contraceptives)
Blood thinners (anticoagulants)
Blood pressure medications (antihypertensives)
Seizure medications (anticonvulsants)
Medications that cause drowsiness (central nervous system (CNS depressants)
Immune function suppressive medications (immunosuppressants)
Melatonin Side Effects
Melatonin has relatively few side effects in adults and is well tolerated by many people who take it. The most common side effects are drowsiness, headache, dizziness, and nausea. Although side effects in children are similar to those seen in adults for melatonin, some children may also experience agitation or bedwetting.
Animal-Free Melatonin Supplements
While melatonin supplements are widely available, it's essential to choose a vegan-friendly option that aligns with your dietary preferences. Many melatonin supplements are derived from animal sources, such as the pineal glands of cows. However, animal-free melatonin supplements are plant-based, through the use of phytomelatonin, ensuring that no animals were harmed in the process.
Over-the-Counter (OTC) Vegan-Friendly Melatonin |
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Conclusion
Melatonin is a powerful hormone that helps regulate our sleep patterns, making it an effective aid for those experiencing sleep-related difficulties. Although short-term use of melatonin is generally considered safe in adults and children, it is recommended to speak with a doctor to see if melatonin use is ok before beginning supplementation. By choosing an animal-free melatonin supplement, individuals can reap the benefits of better sleep while staying true to their ethical and dietary principles.
Co-authored by: Thu Le
Disclaimer: The product and/or information provided on VeganMed is of a general nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We do not lab test the products to confirm that they are free from animal ingredients, and it is possible that the formulation and ingredients could have changed. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or product. The information provided in this post is accurate and up to date as of the date it was written. However, please note that circumstances and facts may change over time, and new information may become available that could alter the accuracy or relevance of the content. We encourage readers to verify and cross-reference any information provided here with trusted sources or consult relevant professionals for the most current and accurate updates.
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