Before Consumption, Here Are 4 Facts About Melatonin Supplements You Should Know

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JAKARTA - If you have trouble sleeping, it means that the levels of the hormone melatonin in the body are out of balance. The function of melatonin is to induce sleepiness and keep you asleep throughout the night. For this reason, for those who have sleep problems, melatonin hormone supplements are a mainstay for consumption.

But if you take this supplement every night to help you sleep soundly, make sure you first read the following facts regarding melatonin supplements that VOI summarized from the Mind, Body, Green, Sunday, April 17 page.

Melatonin can only be used for the short term

The use of melatonin supplements is very popular these days. In fact, melatonin can be produced naturally by the body. In addition, the use of this supplement is not recommended in countries outside the United States and Canada, according to David Kennaway, Ph.D., research program leader of the Circadian Physiology Group at the University of Adelaide, Australia.

Kennaway also explains that outside the US and Canada, melatonin use requires a prescription and is intended for short-term use only.

Melatonin helps get better quality sleep

Many people think that melatonin functions as a sleep signaling signal to the body and can also improve overall sleep quality. However, according to doctor Frank Lipman, MD, melatonin works either to temporarily restore sleep or circadian rhythms. To date, there is not enough evidence that melatonin supplements can improve sleep quality for a long period of time.

Not safe for consumption in high doses

You may be tempted to take large amounts of melatonin supplements for a faster sound sleep effect. However, Shelby Harris, PsyD, DBSM, sleep behavior expert and author of The Women's Guide to Overcoming Insomnia says that melatonin supplements are best taken in low doses of around 0.5 milligrams to one milligram.

“If you take more than three to five milligrams a night, melatonin may not work as well. There is no data to show that more than 0.5 milligrams to one milligram is indicated for sleep problems, and sometimes more," said Harris. In addition, taking melatonin, especially at higher doses, can cause nightmares, dizziness, and sleepiness. headache.

Has side effects

Just because melatonin is naturally produced by the body, doesn't mean this supplement has no side effects when taken exogenously as a sleep aid. Because melatonin is a hormone, taking melatonin supplements continuously can affect the work of other hormones as well. "Taking more than three to five milligrams of melatonin over time will affect other hormones and suppress your body's own ability to produce melatonin," Lipman said.