Dr. Rashi Agrawal, an endocrinologist at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai (India) explains that melatonin is a hormone that helps regulate the body's sleep and wake cycle.
Melatonin is naturally produced by the intestines in the body, its main role is to regulate sleep.
If you often have problems sleeping or insomnia, melatonin as a dietary supplement will be the solution to help you have a good night's sleep.
However, the use of melatonin also requires caution, because if overdoseed, it can cause unwanted side effects.
Consequences of using too much melatonin
Using too much melatonin can lead to some negative health effects, including:
Excessive sleepiness: Feeling tired or lack of alertness due to taking too much melatonin.
Headaches and dizziness: These are common side effects of taking too much melatonin.
Behavioural changes: Increased anxiety, restlessness, or feelings of insecurity.
Stomach problems: Can cause stomach pain or nausea.
Changes in sleep habits: Although melatonin helps sleep well, taking high doses can disrupt sleep and not achieve the desired effect.
Recommended melatonin dosage
Dr. Rashi Agrawal, an endocrinologist at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai (India), shared that the recommended melatonin dosage depends on age, purpose of use and sensitivity of each person.
According to Dr. Agrawal, for best results, you should take 1-3 mg of melatonin about 30-60 minutes before bed, depending on the individual's condition.
In some cases, such as chronic insomnia, the dose can be up to 5-10 mg.
However, Dr. Rashi Agrawal recommends not taking too much over the long term.
To ensure safety, you should consult your doctor before using melatonin.
Health benefits of melatonin
When you use melatonin properly, you can improve sleep quality, especially for people with insomnia or having to travel long distances.
Melatonin also has the effect of protecting body cells thanks to its antioxidant properties, helping to improve the immune system and protect cells from free radicals.
In addition, melatonin can reduce the risk of chronic migraines and have a positive impact on mental disorders. It helps improve mood and reduce stress, helping users feel relaxed and sleep more easily.
