These days, many health-conscious people take melatonin supplements instead of prescription sleeping pills to get a good night’s sleep. However, not everyone likes to swallow pills. Enter melatoningmi. Chewable dietary supplements are an easy and delicious way to boost your melatonin levels. But does melatoningmi work? And are there any drawbacks? For more information on melatonin gums, including what-to-know information about recent studies showing that many products contain more melatonin than indicated on the label, keep reading.
How Melatonin Promotes Deep Sleep
Your body naturally releases melatonin in response to waning light during the day, making you feel sleepy as it gets darker outside. For this reason, it is sometimes called the “vampire hormone”. Fluctuations in melatonin levels help regulate the body’s circadian rhythm, or sleep-wake cycle, but as we age, our natural production of melatonin slows, increasing our risk of sleep disturbances. According to research, 57% of middle-aged women suffer from sleep problems such as insomnia — A number that increases with age. And many of them rely on melatonin supplements, including gummies, to get better sleep. But melatonin does more than just bring you sleep.
Additional Benefits of Melatonin
“Melatonin regulates the immune system and blood pressure, acts as an important antioxidant, and helps the body know when to sleep and wake up,” says the registered dietitian. Jerin Jones Owner of “Lifestyle Nutritionist”.Melatonin has also been shown to Reduce migraine pain and frequency, Improve symptoms of Alzheimer’s disease and relieve heartburn pain — No side effects of heartburn pills. (Click to find out how melatonin improves thinning hair!)
What is Melatonin Mi?
Melatonin supplements come in many forms, from pills and pills to liquids, powders, sprays, patches, and gummies. To make gummies, manufacturers add synthetic melatonin to a combination of gelatin, starch and sugar to create a chewy, candy-like vitamin product. Compared to traditional tablets and capsules, gummies do not need to be taken with water, so they may be easier for some people to swallow.
Melatonin gummies have grown in popularity in recent years and are now available in supermarkets, drug stores and online retailers. And experts say the number of melatonin-containing gummy supplements on the market is 97% growth expected from 2023 to 2028.
Problems with Melatonin Mi
Research published in journals JAMA What we found out in April 2023 22 out of 25 melatonin gummies (or 88%) were incorrectly labeledSome have up to 3.5 times more melatonin than they claim.It’s a Problem, Sleep Medicine Experts Say Shelby Harris, PhD in Psychology“Too much melatonin can cause nightmares, headaches, and lightheadedness,” he warns. The same study found that some sleep gummies also contain CBD, even though they don’t have CBD on the ingredient list on the label. (Click to find out if CBD can help you sleep better.) Luckily, it’s easy to find what’s inside a gummy. For more details, keep scrolling.
Overall, according to Jones, melatonin is safe for short-term use, but research on long-term use is lacking. Melatonin gummies and all dietary supplements are less regulated in the United States. Unlike pharmaceuticals, they have not been rigorously evaluated for safety and efficacy by the Food and Drug Administration.
Board Certified Neurologist and Sleep Specialist Brandon Peters, M.D.author of sleep over insomnia, “Melatonin can have some effect on sleep, and melatoninomi is relatively safe to try, but not recommended for long-term use.” CBT-I (Cognitive-behavioral therapy for insomnia) remains the best treatment option for persistent insomnia. “
Who Benefits from Melatonin?
Melatonin has been shown to help improve occasional insomnia.But sleep experts Dr. Michael Bruce, melatonin is only recommended for the elderly, as levels begin to decline between the ages of 55 and 60. For people with jet lag to recalibrate their crazy body clocks after travel. For shift workers who need to sleep during the day. ADD, melatonin deficiency, or delayed sleep-wake phase disorder, Sleep patterns are off by at least two hours, making it difficult to get up on time and affecting work and social activities.
Dr. Bruce points out that melatonin supplements, including gummies, can interact with medications such as antidepressants, birth control pills, blood pressure medications, and diabetes medications. “They also interact with various supplements,” he added. He said people with autoimmune diseases, seizure disorders, depression, and those who are pregnant or breastfeeding should not take melatonin supplements. john hopkins medicine.
Gummies are also not good for your teeth. Ask your dentist about a sweet, chewy version of the supplement if you’ve had an important dental job.
Other Ways to Get Your Daily Melatonin Amount
According to Jones, you can get melatonin from food. Eggs are the main source of melatonin. fish; nuts (almonds and pistachios contain the most melatonin); Legumes such as lentils, kidney beans and kidney beans. and tart cherry.According to research Tart cherry juice may help increase total sleep timea small study found that people with chronic insomnia drank tart cherry juice Improved sleep quality reported. You can also use tart cherries to make a delicious “nice cream” recipe.
How to choose the right melatonin supplement for you
Dr. Breus says many people take too much melatonin. What are its drawbacks? At high doses, Getting worse Sleep problems! “Melatonin rises in the body at night to promote sleep and then declines to wake you up in the morning,” he says. Dr. Rubin Nyman, Clinical Assistant Professor at the University of Arizona Andrew Weil Center for Integrative Medicine. “However, at higher doses levels can rise rapidly and then fall prematurely, which can cause nighttime awakenings.” (e.g. Life Extension Melatonin 300 μg Timed Release for 6 Hours). buy it on amazon $9 for 100 capsules) 30 minutes before bed. “This maintains a level that enhances the natural sleep process instead of interfering with it.” (Click to see more amazing sleep aids.)
Talk to your doctor about a trusted brand and the right dosage for you. A common recommendation when choosing dietary supplements is to look for products that are third-party certified. consumer lab, NSFMore and United States Pharmacopoeia (US Pharmacy) has a quality certification program. If the gummies you are considering have one of these logos on it, it means it has been tested and certified.
It says there are more effective options for some women, depending on factors such as formulation and ingredients, additives including coloring, preservatives, coloring, and delivery method. Logia Parrish Registered Naturopathic Physician based in Colorado Springs.
Sublingual or liquid melatonin is absorbed faster through the mucous membrane under the tongue, she says. “My personal favorite is the liposomal liquid form,” she said, explaining that liposomal supplements have active ingredients encapsulated in tiny lipid or fat cell pockets. This “increases the bioavailability and absorption of melatonin in the body, which means less amount can be used effectively than most other forms.”
Choosing a liquid form of melatonin offers another advantage of precise dosing. “With liquids, you have the flexibility to start with just one drop or even smaller amounts, which is beneficial for people who are sensitive to the effects of melatonin,” Parrish added.
If capsules are desired, Dr. Breus recommends taking the plant-based melatonin hervatonin in low doses of 0.3 to 1 mg (buy on amazon$17.99 for 90 days).
Finally, if melatonin doesn’t work for you, consider talking to your health care provider who can offer additional treatments and tests to help identify the cause of your sleep problems.
Looking for a more natural sleep regimen? Keep reading!
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This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before proceeding with any treatment plan.