Melatonin as a dietary supplement

Melatonin is considered a miracle cure for good sleep. Dietary supplements with melatonin can effectively help against sleep disorders, problems falling asleep and jet lag and can naturally contribute to better sleep. Find out here what you should consider when taking and dosing to best support your sleep.

Table of Contents

1. Melatonin: miracle weapon against sleep disorders
2. Melatonin as a dietary supplement
3. The right dosage
4. Intake and dosage forms
5. Side effects and overdose
6. Conclusion

1. Melatonin: miracle weapon against sleep disorders

Melatonin is one of our body's own hormones that plays a key role in controlling our sleep-wake rhythm. For this reason, the messenger substance known as the “sleep hormone” regulates our circadian rhythm (our internal clock) and ensures that we become tired and sleepy in the evening. As darkness increases, our body normally ensures that it produces enough melatonin so that we can fall asleep without any problems and only wake up the next morning.

If the hormonal balance is out of balance and our body produces too little melatonin, Difficulty falling asleep and staying asleep can stand in the way of restful sleep. In particular, prolonged stress, heavy activity in the evening before going to bed or bright artificial light can inhibit natural melatonin production and thus disrupt sleep.

In this article you will find all the important information about the formation and effects of melatonin.

2. Melatonin as a dietary supplement

The good news: In order to compensate for a deficiency of the important sleep hormone and to support its important function in the body, melatonin can also be taken in the form of dietary supplements or medicines. Studies show that you actually fall asleep faster after additional intake of the sleep hormone and the European Commission for Food Safety (EFSA) also confirms the positive effect of dietary supplements containing melatonin. However, a few points should be taken into account when taking and dosing so that you can improve your sleep as best as possible according to your individual needs. The wrong dose or improper intake can reduce the effect and ultimately result in the desired effect not being achieved.

Attention: Whether taking additional melatonin can help with your sleep problems also depends on the cause of the sleep problems. If the actual cause is not a hormonal imbalance, increasing the melatonin level through a dietary supplement can only ensure better sleep in the short term.

3. The right dosage

Basically, melatonin can be used in a dose of 0.5 mg to 5.0 mg per day can be used. The amount that really makes sense depends, among other things, on the desired effect. If you have mild problems falling asleep, the European Commission for Food Safety (EFSA) recommends taking 1 daily.0 mg melatonin. If you have jet lag, you can have 0.5 mg of melatonin per day over a period of 4 to 6 days can be used to help the body adapt to a new time zone. Since every person works a little differently, it also depends on how our body reacts individually to melatonin. You should therefore always adapt the dosage to your personal circumstances.

Tip: With a smaller amount (e.g. b 0.5 mg) and slowly work your way up to the right dose.

4. Ingestion and dosage forms

Dietary supplements with melatonin are available in different forms, for example as capsules, tablets, sprays or drops. Capsules and tablets usually already contain an exact dose of 0.5 mg or 1.0 mg melatonin and are usually swallowed, chewed or sucked half an hour to an hour before bedtime.

Melatonin sprays are sprayed directly into the mouth and allow for more individual dosage thanks to the easily adjustable number of sprays. Melatonin drops are also easy to dose. Since the ingredients are absorbed directly through the throat mucosa, sprays and drops usually work a little faster and can take approx. should be taken half an hour before bedtime.

5. Side effects and overdose

Melatonin is generally harmless and well tolerated, even in large quantities. There are currently no known warnings about taking melatonin. However, if used improperly, such as taking it repeatedly throughout the day, you may experience mild headaches, daytime sleepiness, or gastrointestinal distress. You should therefore pay attention to an appropriate dose and only take the sleep hormone before going to bed - especially when a rising melatonin level corresponds to the natural circadian rhythm and fatigue is desired. Scientific studies suggest that the time it takes to fall asleep increases if the recommended maximum dose of 5.0 mg no longer improves.

“A lot helps a lot” does not apply to the sleep hormone. If you want to support your sleep with melatonin, you can work your way up to the optimal amount for you little by little. Just be sure to pay attention to when you take a supplement with melatonin, because after the onset of tiredness there is at best only one thing to follow - well-deserved sleep!

6. Conclusion

• A melatonin deficiency can lead to sleep disorders and problems falling asleep and staying asleep.

• The positive effect of dietary supplements with melatonin has been proven in studies and confirmed by the European Commission for Food Safety.

• For mild sleep disorders or jet lag, a daily intake of 0.5 - 1.0 mg melatonin recommended.

• Melatonin is considered safe, but severe overdose or incorrect use can cause mild side effects such as headaches and daytime sleepiness.

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