The Benefits of Melatonin for Sleep and Overall Health
Melatonin, a naturally occurring hormone within the body, helps the body shift into sleep at the end of the day. It’s an integral part of the body’s circadian rhythm, and significantly contributes to good, restful sleep and overall health. Melatonin is naturally made by the body, but because of age or other factors it can be supplemented in synthetic form. And while many people are familiar with melatonin supplements, there are a few questions that remain: Does melatonin expire? Should I take melatonin, and, if so, when? And what's the correct dosage?
Does Melatonin Expire?
When supplements like melatonin come from manufacturers, they're provided with an expiration date. This indicates the time when their full potency and safety can no longer be guaranteed. To be safe, once you have the melatonin, don't use it past the provided expiration date. Considering the long shelf life of many supplements and the relative safety of melatonin however, using expired melatonin may not be harmful. Therefore, while it’s best to adhere to the expiration date, further research is needed to determine if extended expiration dates could provide the same safety and quality of the melatonin.
When Should I Take Melatonin?
Although melatonin is generally considered safe, some people should not take melatonin without speaking to their doctor first. However, if you get the go-ahead from your doctor, taking melatonin is best done before your sleep routine. Melatonin should be taken between 30 minutes and 2 hours before going to sleep. This gives the medication sufficient time to enter your system, and help you fall asleep. And while melatonin should only be taken when it’s prescribed by a doctor, the general recommendation is to reduce the dosage if it interferes with the body's own natural melatonin suppression.
What is the Proper Melatonin Dosage?
When it comes to taking melatonin, knowing the correct dosage for each individual person is essential for its efficacy. The data suggests that the ideal dosage of melatonin for sleep promotion is between 0.1 and 0.3 milligrams, although very few people actually require this amount. In fact, for most people, the recommended dosage of melatonin ranges from 0.1 to 10 milligrams per day, depending on the individual. Additionally, taking smaller dosages can cause fewer side effects such as dizziness, drowsiness, and headaches. Natural melatonin is very effective, but it is best to check with your doctor about your ideal melatonin dosage.
Conclusion
Melatonin is a naturally occurring hormone in the body that gets you ready for sleep. It can be supplemented synthetically and is widely available in a variety of forms. While it does have a specific expiration date provided by manufacturers, it may not be harmful to take something after it's expired. Furthermore, it’s important to know when to take melatonin. Generally, it should be taken between 30 minutes and 2 hours before your sleep routine. Additionally, it's important to know the correct dosage for each individual person. While the data suggests that the ideal dosage of melatonin for sleep promotion is between 0.1 and 0.3 milligrams, for most people the recommended dosage of melatonin ranges from 0.1 to 10 milligrams per day. Therefore, to ensure safe and appropriate use of melatonin, it’s important to consult with your doctor first.
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