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Hello, this is Happy from Yak Al..👋

In my previous article, I examined two types of melatonin medications..

Today, among those, I'll explain more about 'plant-based melatoninðª´' that you can purchase without a prescription.

!

💤1. Who is melatonin good for??

In the previous article, we learned that melatonin is a substance that helps with sleep..

However, did you know that not everyone may experience the effects of melatonin?,

?

So, is melatonin effective for??

👵1) Patients suffering from sleep disorders due to aging

Many people experience insomnia as they age..

Let's look at the reason together..

The graph below shows how much melatonin

is secreted according to age..

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<Melatonin Secretion by Age>

Do you see that children 10 years old and younger secrete a great deal of melatonin??

That's why children sleep so well.!

However, after reaching age 55 and beyond,

the amount of melatonin secreted by our bodies becomes significantly low,which can

trigger insomnia..

For these people, I recommend trying melatonin supplementation. .

🛫2) People who need jet lag adjustment, people with irregular sleep schedules

As we saw in the previous article,, plant-based melatonin works quickly in our body and is quickly eliminated,

so,

⏰people who need to adjust their sleep time can see benefits when taking it..

Therefore, for cases where you need to adjust to jet lag due to long flights, or

in the case of shift workers,melatonin can effectively adjust your sleep time.!

🏃3) People who want to address the above causes while also getting antioxidant benefits

One function of melatonin was 'circadian rhythm regulation',,

and another function is ‘antioxidant effects.’.

Our body becomes oxidized by ‘reactive oxygen species (ROS)’created by harmful substances,,

which causes disease and accelerates aging..

Melatonin removes these reactive oxygen species and plays an antioxidant role..

Question! I use my smartphone late into the night. Can I still take melatonin??

No! The melatonin hormone is a hormone that works at nightð without light,so,

if you're exposed to light from your smartphone,even if you take melatonin, its effectiveness will decrease..

Turn off your phone and try to fall asleep.!

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💊2. How Should You Take Melatonin? (Dosage and Timing))

Among plant-based melatonin products sold on the market, the melatonin content is

most commonly 2mg,,

and various dosages are also available..

Also, since melatonin is a circadian rhythm-related hormone, the timing of administration is important..

What dosage and timing would be right for you??

👴1) Sleep disorder due to aging

If you want to improve sleep disorder with plant-based melatonin,

start 1mg with a product containing 1mg of melatonin,

and if it's not effective, gradually increase

the dosage by taking products with higher melatonin content..

Also, if you want to improve sleep disorder with plant-based melatonin,

it's best to take it 30 minutes to 1 hour before bedtime..

Taking it at roughly the same time each day is most effective..

⌚2) Jet lag adjustment, shift workers

In this case, take a product with 1mg of melatonin

1 hour before your target sleep time..

Similarly, if it's not effective, increase the melatonin dosage and,

take it at the ⌚same time for about 4 days for optimal effectiveness..

⚠ 3) Precautions

Simply put, plant-based melatonin is a drug that helps you fall asleep more easily..

In fact, multiple studies show that melatonin is

‘effective at reducing the time it takes to fall asleep,’but results show minimal effect on,

‘'improving sleep quality.'.

If increasing melatonin dosage doesn't improve sleep disorder,,

it's best to consult with a specialist..

3. Conclusion

Melatonin is effective for insomnia due to aging,, insomnia due to shift work,, and jet lag adjustment. .
If your insomnia is caused by using your smartphone late into the night, don't reach for melatoninâ turn off your phone instead..
Start with a 1mg melatonin product, and if it's not effective, gradually increase the dosage..
Melatonin is effective at reducing the time it takes to fall asleep. It has minimal effectiveness in improving sleep quality..

References :

Ministry of Food and Drug Safety Website
Pharmaceutical Information Center
Melatonin and other bioactive agents in food: detection, bioavailability, and health relevance. Nutrition & Metabolism (2006), Hardeland, R., et al.
Figure 1: Minich, D.M.; Henning, M.; Darley, C.; Fahoum, M.; Schuler, C.B.; Frame, J. Is Melatonin the "Next Vitamin D"?: A Review of Emerging Science, Clinical Uses, Safety, and Dietary Supplements. Nutrients 2022
Srinivasan, V., Pandi-Perumal, S. R., Spence, D. W., Moscovitch, A., Trakht, I., Brown, G. M., & Cardinali, D. P. (2010). Potential use of melatonergic drugs in anticoagulation therapy. Journal of Thrombosis and Thrombolysis