Melatonin
The sleep hormone, taken as a supplement to help you fall asleep more quickly and reset your internal clock (jet lag, night shifts).
Benefits
- Reduces the time it takes to fall asleep
- Helps reset the body clock (jet lag, shift work)
- May improve the perceived quality of sleep
Precautions
Do not take before driving or operating machinery. Exercise caution if you are undergoing treatment (with anticoagulants, antidepressants or immunosuppressants), or if you are pregnant or breastfeeding: seek medical advice. Start with the lowest dose.
Recommended dosage
0.5 to 2 mg, 30 to 60 minutes before going to bed
Did you know?
In older people, it is recommended to use the lowest possible dose of immediate-release melatonin in order to better mimic the natural circadian rhythm and avoid excessively high blood levels.
What the studies say
This study on transgenic mice shows that early melatonin supplementation (10 mg/kg) may reduce oxidative stress and neuronal apoptosis, key factors in Alzheimer’s disease. Melatonin has been shown to restore antioxidant levels and inhibit neuronal death. These findings suggest that melatonin could be a potential therapeutic candidate, particularly due to its ability to cross the blood-brain barrier and its low toxicity.
Feng Z, Qin C, Chang Y, Zhang JT. — Free radical biology & medicine (2006) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more