Sleep is without a doubt a vital component to living a healthy lifestyle. If you want to be at your very best, you are going to need sufficient sleep. Of course, everyone has their own individual sleep schedules and what works for one individual might not necessarily work for another.
Regardless of the situation, you need a certain amount of sleep if you want to be healthy and alert. This is exactly why more and more people are turning to melatonin. Melatonin is a supplement that can aid with sleep loss. The only problem is that most people taking the supplement are unsure of how much to take.
So is taking 10mg of Melatonin safe? The recommended dosage for new users is anywhere from 1 to 3 mg. However, melatonin can safely be taken in doses of up to 10 mg a day, but that doesn’t necessarily mean that more is better.
What Are The Side Effects Of Melatonin 10 mg?
Since melatonin is available over the counter and not only aids in sleep, but aids in the quality of sleep it is quickly becoming a popular supplement. The instant increase in popularity has caused a lot of concern regarding the safety of the supplement.
Over the years, there have been many studies that have shown when taken in 10 mg doses a day melatonin doesn’t cause any serious side effects. Not only this, but the studies also revealed that the substance isn’t habit-forming or doesn’t cause withdrawal symptoms with use is stopped.
Regardless of these findings, there are still several practitioners out there concerned that the supplement may reduce the natural production of melatonin in the body. Several short-term studies have been conducted on these claims and there were no positive results. All short-term studies showed that melatonin doesn’t offer any such side effects.
However, this doesn’t mean that the supplement doesn’t come along without some potential less severe side effects. Some individuals taking the supplements have reported general symptoms like dizziness, headaches, nausea, and even agitation.
What Are The Benefits Of Melatonin?
Melatonin supplements are products that people are boasting about. As of right now, the substance is highly known for helping to induce sleep. However, throughout the years there have been a number of other claims made as well. Some have claimed that melatonin can help support eye health. This is because melatonin supplements are filled with antioxidants that have the power to lower the risks of eye diseases like macular degeneration.
One such study involved 100 people with AMD. These individuals took 3 mg a day for a period of 6 to 24 months, The results showed that the supplement helped protect the retinas while delaying damage from AMD. In addition to this, there were no significant side effects reported during the study.
It has also been suggested that the antioxidant properties in the substance can help treat stomach ulcers as well as heartburn. A study with 21 volunteers revealed that melatonin taken in conjunction with tryptophan and omeprazole could help heal stomach ulcers caused by bacteria much faster. Other similar studies have shown that the substance in conjunction with other acid reflux medications can be extremely effective when treating GERD and heartburn.
Tinnitus is another common condition that millions are living with every day. Tinnitus is a condition where individuals will hear a constant ringing in the ears. The symptoms caused by this condition are oftentimes worsened when there is less background noise, which is extremely common when you are trying to sleep.
Taking melatonin could help reduce these symptoms and get you fast to sleep. In fact, a study involving 61 adults proved this to be true. Taking just 3 mg before bed each night for 30 days helped individuals with tinnitus fall asleep and get quality sleep throughout the night.
Can Melatonin Help You Lose Weight?
Since melatonin is one of the hormones that controls the circadian rhythms a lot of individuals are turning to the supplement to aid with sleep. However, that is not melatonin is good for. It can do a lot more than just control your sleep habits.
Recent studies have revealed that the substance can even help boost your metabolism while improving your gut health at the same time. It does just this by interacting with the leptin and adiponectin levels in the body. These are two extremely important hormones that regulate weight.
This is just one of the very reasons that higher levels of obesity have been linked to sleep deprivation. Sleep deprivation not only reduces the levels of melatonin in the body, but it also throws your leptin levels all out of whack. Several other studies have also revealed that melatonin can regulate insulin sensitivity. One study recently conducted with postmenopausal women showed that consuming 5 mg a day combined with dietary changes helped postmenopausal women lose weight.
Melatonin doesn’t even stop there. There are also tons of studies showing how the supplement can aid with gut health. Gut health is crucial to weight loss and healthy living.
Can Melatonin Make You Sleepy The Next Day?
Melatonin is something that is naturally produced in the body. And, you don’t even need a written prescription to legally purchase it. This is just a few of the reasons why the supplement is growing more and more prevalent. Melatonin simply works by resetting the body’s internal time clock. Individuals that are oftentimes exposed to jet lag or unusual changes in work schedules can greatly benefit from this type of reset. It is also a crucial tool for anyone suffering from circadian rhythm disorders.
You learned above that taking melatonin comes with little to no side effects. However, anyone taking the substance long-term will tell you that it isn’t completely harmless. This is because of the way that manufacturers are packaging and labeling their products. A recommended safe dosage of melatonin would be 3 mg, but the problem is that manufacturers oftentimes sell pills and supplements that contain 10 times as much as the recommended dose. Unfortunately, this leads to higher plasma melatonin levels, which can leave one feeling wore out and groggy the next day.