Melatonin Uses, Side Effects, and Dosage in Children and Adults
Melatonin, also known as the sleep hormone, is an important component of the body’s sleep-wake cycle. Its production increases with the arrival of evening darkness, promoting healthy sleep and aiding in the synchronization of the body’s circadian rhythm. Melatonin is produced naturally by the body, but it is also available in supplement forms such as in liquids or capsules for addressing sleep problems. Melatonin is one of the most commonly used supplements among both adults and children.
It promotes consistent, quality sleep and facilitates the transition to sleep. Endogenous melatonin is melatonin produced within the body, but the hormone can also be produced externally. Exogenous melatonin is sold as a dietary supplement in the form of a pill, capsule, chewable, liquid, or patch.
Melatonin production and release from the pineal gland have a distinct daily (circadian) rhythm, with peak levels occurring at night. It is secreted into the bloodstream and cerebrospinal fluid after being produced and later it transmits signals to distant organs. Melatonin is carried by the bloodstream from the brain to every part of the body. Tissues that express proteins are called melatonin receptors and can detect the peak in circulating melatonin at night, signaling the body that it is time to sleep. Melatonin levels at night are at least ten times higher than during the day.
Natural sources of melatonin
A glass of warm milk is a well-known and popular sleep remedy. It contains the amino acid tryptophan, which increases melatonin and serotonin levels and makes it easier to fall asleep.
Not only are tart cherries high in melatonin, but they are also high in anti-inflammatory compounds, which can help you stay healthy. It’s not just the cherries themselves that can put you to sleep. Tart cherry juice is also high in melatonin.
Goji berries are high in naturally occurring melatonin. They are high in antioxidants, protein, and fibre. Goji berries may also help treat depression or anxious behavior, which can help you sleep by calming your mind and making it easier to fall asleep.
Bananas contain melatonin, tryptophan, vitamin B6, and magnesium, all of which are beneficial for serotonin production and sleep. They can help you sleep better and feel more alert during the day.
1. Can help in boosting immunity
This natural hormone is also a powerful antioxidant, capable of protecting cells from oxidative damage without activating free radicals and assisting your body’s immune system. Melatonin production decreases with age, so taking a supplement or eating foods containing melatonin may help boost your immune system.
2. Improves Eye Health
Melatonin, which is high in antioxidants, may help prevent cell damage and promote eye health. Indeed, studies have revealed that melatonin’s cell-protective properties may aid in the treatment of glaucoma and age-related macular degeneration. The hormone may also help to prevent other age-related eye problems that can lead to vision loss.
3. Helps mitochondria function effectively
The mitochondria are the powerhouse of cells because they provide the energy that allows all of your cells to function optimally. Melatonin, which is also produced in mitochondria, allows them to function properly due to the antioxidant properties of the hormone.
Apart from these, melatonin also helps lower blood pressure, and improve thyroid function and heart health.
Melatonin production by the body is expected to be adequate for sleep. Unfortunately, modern lifestyle factors can contribute to melatonin deficiency. This can result in difficulty falling asleep and waking up in the morning, as well as fatigue throughout the day. The major factors that contribute to melatonin deficiency are listed below.
- Jet Lag
- Alcohol consumption
- Shift duties
- Blue light (from phone, TV, laptop)
Melatonin tablet uses: Positive effects of melatonin 10 mg, melatonin supplements
- Sleep: Certain blood pressure medications cause sleep disruption (beta blocker-induced insomnia). Melatonin taken orally may help people who take beta-blockers sleep better.
- Endometriosis: Melatonin taken orally appears to reduce pain and the use of painkillers in adults with this condition. It also relieves pain during menstruation and intercourse.
- Insomnia: Short-term melatonin administration appears to reduce the time it takes for people with insomnia to fall asleep.
- Cancer: High doses of melatonin, administered by a healthcare provider along with chemotherapy or other cancer treatments, may reduce tumor size and improve survival rates in some cancer patients.
- Jet lag: Melatonin taken orally can improve some symptoms of jet lag, such as alertness, and reduce daytime sleepiness and tiredness. However, it may not help people suffering from jet lag in falling asleep faster.
- Migraine: Melatonin taken orally before bedtime can help prevent migraines in both adults and children.
- Thrombocytopenia: Melatonin taken orally can improve low blood platelet counts caused by cancer, cancer treatment, and other disorders.
Melatonin can be a safe short-term solution for sleep problems because it is well tolerated and does not cause the side effects that most prescription sleep medications do. According to research, it can help you fall asleep faster, sleep longer, and sleep better overall.
Melatonin dosage for adults
There is no official melatonin dosage recommendation for adults, but a range of 1 to 5 milligrams appears to be effective. Melatonin can be taken by adults a few hours before going to bed. Melatonin should not be used by pregnant or breastfeeding women without first consulting their doctor.
Melatonin dosage for children
The effective dosage for children is determined by the type of sleep disorder they are experiencing. Typical dosages for treating insomnia in children begin at 1 to 2 milligrams and gradually increase with age. When children take melatonin, the side effects are usually mild and may include:
- More than usual bedwetting
Melatonin may be prescribed by a doctor for children who have sleep disorders such as insomnia, autism spectrum disorder, or attention deficit hyperactivity disorder. If your child is having difficulty sleeping, consult your doctor before administering melatonin.
Melatonin Side effects in Children and adults
Side effects of melatonin 10 mg may be caused by its usually large doses. These include:
If you take an unusually large dose of melatonin, you may experience severe drowsiness. This supplement is commonly used to induce sleep and may impair your ability to stay alert or focused during your daily activities. Excessive drowsiness may cause you to sleep for several hours.
An overdose of this supplement may cause headaches. This side effect may impair your ability to focus on daily tasks and may aggravate feelings of drowsiness or fatigue. If you experience sudden or severe headache pain after taking melatonin, contact your physician.
Melatonin in high doses may irritate your digestive tract. As a result, an overdose of melatonin may cause stomach irritation, nausea, or vomiting. These side effects could also contribute to a loss of appetite. If you experience severe stomach discomfort or persistent vomiting after taking melatonin, see a doctor as soon as possible.
Plix Life is a Mumbai-based company that has mastered the art of delivering good health in a palatable way! Its product for improving your sleeping pattern ‘Deep Sleep Mini Mints’ is powered with melatonin and ayurvedic herbs like Jatamansi that synergistically work to help you get better sleep, feel more relaxed and tackle stress in a better way.
1. What Is melatonin used for?
Melatonin is a hormone that the body produces naturally and releases into the bloodstream when it is exposed to darkness. Our melatonin hormones are frequently disrupted by lifestyle practices such as an overnight job or a disruption in our sleeping patterns. Thankfully, melatonin supplements can help keep this important hormone in check.
2. What is melatonin used for?
Millions of people suffer from sleep disorders ranging from insomnia to jet lag to Circadian Rhythm Disorder, and melatonin is a natural way to combat these issues and get a good night’s sleep. Melatonin is also beneficial to people who need a little extra help falling asleep.
3. What is the dosage of melatonin that I must consume?
The optimal doses of melatonin for different users have yet to be determined by researchers. Dosages will differ depending on the type of sleep disorder and metabolism. Most people under 60 are happy to take 1 to 3 mg for a few weeks at a time until their natural sleep cycle is restored. Reduce your dosage if you feel tired in the morning. If you still have trouble falling and staying asleep, your dose may need to be increased. You can consult your doctor to get more information on the adequate dosage of melatonin for you.
4. Can my kid consume melatonin?
Melatonin can be safely consumed by children with the approval of a pediatrician. Melatonin may or may not be an appropriate treatment for a child, depending on their age, dosage, and underlying sleep disorder. Before giving melatonin to a child, consult with a healthcare professional to ensure that the supplement is safe and effective. According to research, melatonin is most commonly used in children with ADHD (Attention Deficit Hyperactivity Disorder), sleep disorders, visual impairment, Autism, or other developmental disabilities.
5. What distinguishes Plix Deep Sleep Mini Mints from other market-available products?
The majority of sleep supplements and products on the market only contain Melatonin. While melatonin is important, Plix’s Deep Sleep Mini Mints also contains the Ayurvedic herb Jatamansi, which promotes stress relief and relaxation, and aids in better sleep.
6. Is there a possibility of side effects of using Deep Sleep Mini Mints?
Because Deep Sleep is made entirely of natural ingredients, it can be used indefinitely without causing dependency or any known risk of side effects.