how much mg melatonin
How much melatonin should I take?
A safe dose Melatonin is the lowest Dose that effectively helps you to sleep without causing side effects. In general, a dose between 0.2 and 5 mg is considered a safe initial dose.
The safe dose depends on your body weight, age and sensitivity to the preparation.
Can melatonin be absorbed through the diet?
Melatonin is synthesized by the body itself. However, his ability to synthesize melatonin decreases with age. In these cases, it is necessary to supplement your own melatonin with melatonin from outside (food or medication). Melatonin precursors are contained in different foods, e.g. B. in oats, cherries, corn, red wine, tomatoes, potatoes, nuts, plums and rice. With increasing age or night work, however, these forerunners don't help much. In order to achieve sufficient melatonin levels in these cases, the safest solution is to take melatonin preparations that are cheap and easily available in pharmacies, even without a prescription.
Melatonin dosing. How to take them properly
In order to achieve the balance or homeostasis of sleep, neuroregulation is carried out by specific hormones that stimulate the release of mediators that promote sleep or vigilance. If these intermediaries alternate in a suitable manner, the rhythm of sleep and wax is physiological. This hormone is melatonin. Many people take oral melatonin preparations for sleeping. But how high is the best dose of melatonin for taking it?
Sleep regulation by melatonin
The hormone that promotes sleep is melatonin. It is a hormone that is produced in the stone gland in the center of the brain. This hormone stimulates the hypothalamus to produce inhibitory neurotransmitter (GABA) for the central nervous system.
On the other hand, Orexin (neuropeptide hormone) stimulates the vigilance, attention and cognitive skills via neurotransmitters such as noradrenaline, serotonin, histamine and others. Gaba, on the other hand, is the intermediary who is the opposite effect, i. H. the inhibition or depression of the central nervous system.
The change between sleep and wax takes place every day. When the light goes out and it gets dark, the production of melatonin begins. The light rhythm is therefore the trigger for the physiological daily rhythm, also called the circadian rhythm. The production of melatonin inhibits the production of Orexin, as well as other physiological cycles in the body that have a feedback regulation system. The circadian rhythm is therefore a self -regulating system.
Functions of melatonin
The main function of melatonin is to facilitate falling asleep by regulating the sleep-wake rhythm.
The sleep settlement is subject to periodic hormonal regulation, which is triggered by melatonin. On the other hand, there is another factor, the so -called "homeostatic sleep pressure", which is caused by the accumulated energy and tiredness of the day. In addition to its sleep -promoting effect, melatonin has other tasks:
- It affects the functions of the eye (retina).
- It helps to control tumor growth
- It has a bone -protecting effect
- It regulates the acidity of the gastrointestinal tract.
It is involved in the regulation of immunity and blood pressure and can change the function of neurotransmitters in the central nervous system. So it is involved in other physiological functions that also have a circadian rhythm.
Melatonin is a chronobiotic and, in contrast to hypnotics such as benzodiazepines, does not affect the central nervous system.
Melatonin production is changed in older people, and this is one of the reasons why the circadian rhythm of older people is often disturbed.
Hygienic-dietary measures
Taking melatonin should always go hand in hand with hygienic-dietary measures, including
- Regular schedules
- Avoiding intensive stimuli
- Move moderately during the day, but avoid intensive movement before going to bed.
- Avoiding big meals before going to bed Avoidance of stimulants and naps
- Maintaining sleep routines
- Control of noise, bedroom temperature, etc.
Sleep hygienic measures are associated with other therapeutic measures. In children, insomnia is mostly due to behavior. The first therapeutic strategy is therefore a hygienic-behavioral strategy.
Many people use phytotherapy for the treatment of insomnia. The most frequently used are lemon balm, passion flower and valerian. There are numerous clinical studies on this topic and their mechanism of action is well described. They also offer a number of advantages, such as B:
- Useful in patients with anxiety, irritability and nervousness.
- Good tolerance and good security profile
- Baldrian is not recommended for use in children under 3 years.
The combination of melatonin and phytotherapy is currently being used on the various sleep phases due to its synergistic effect. This ensures the night's rest. This combination works by promoting falling asleep and contributing to maintaining and quality of sleep.
How high is the recommended dose of melatonin? - SalesPania
Some of the latest products offer the advantage that you combine melatonin, phytotherapy, trace elements and vitamin B6 in an appropriate dosage in two-phase tablets:
In a first phase, the melatonin contained in the tablet cover, which has its sleeping effect, is released.
In a second phase, the other components are released to maintain sleep and improve the quality of sleep.