Melatonin is a hormone produced in the pineal gland, a small gland in the brain that helps regulate sleep and wake cycles. Very small amounts of melatonin are found in foods such as meats, grains, fruits, and vegetables. It is also available as a dietary supplement, though it has no known nutritional value.
Your body has its own internal clock that helps regulate your natural cycle of sleeping and waking hours (or circadian rhythm) in part by controlling the production of melatonin. Normally, Melatonin supplement levels begin to rise in the mid- to late evening, remain high for most of the night, and then decline in the early morning hours.
Studies have been conducted on as few as 0.5mgs and as many as 50mgs, though there is not any concrete conclusions about what number was the most effective dose would be during those studies; these studies did propose the proper dosage varies from person to person, though it is recommended that 1.5mg is a good place to start. All these variables (including the cause for the sleep troubles in the first place) just make a stronger case for consulting with a doctor first.
It’s best to start with 1 mg and work up to what works best for you. If you can only find 3 mg tablets, cut them in half or cut off about a third.
Natural, animal, or bovine grade Melatonin supplement contains the actual extracts of the pineal gland. Because it comes from animal tissue, this grade of melatonin may be accompanied by viruses or proteins that could cause an antibody response. We highly recommend that people stay away from it.
The alternative is synthetic or pharmacy grade melatonin, which is produced from pharmaceutical grade ingredients. This form is molecularly identical to the melatonin the human body produces, without unwanted extras and can aid in helping one sleep through the night.
Natural melatonin comes in 1, 2, 3, and 5 milligram dosages and is available in capsule or tablet forms. Look for name brand melatonin such as Solaray, Source Naturals, and Natures Plus to ensure purity and quality of the product you purchase. Always look to your local or internet health food store for quality name brand supplements.
*Statements contained herein have not been evaluated by the Food and Drug Administration. Melatonin is not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication or adding Vitamins to medications.
