Description
Melatonin is a hormone secreted by the pineal gland, a small pea-sized gland at the base of the brain. Melatonin is involved in regulating the natural biorhythm of hormone secretion, referred to as the “circadian rhythm,” as well as controlling sleep/wake cycles. Release of melatonin is stimulated by darkness and suppressed by light.
Health Benefits
The primary health benefits of melatonin are as a sleep aid and in jet lag. Numerous double-blind trials have shown melatonin supplementation to be very effective in promoting and maintaining sleep. Results are most apparent when melatonin levels are low, a common cause of insomnia in older adults. Several double-blind studies also show melatonin to be very effective in relieving jet lag.
Available Forms
- Melatonin: Available in all forms – capsules, tablets, chewable tablets, gummies, and liquid forms. Timed-released preparations designed to replicate the body’s own melatonin secretion may provide the best results in treating insomnia.
Dosage
- Insomnia: 3 mg at bedtime.
- Jet lag: 5 mg in the evening at the new destination for five days.