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Melatonin is a hormone made by the pineal gland. It causes the onset of drowsiness which leads to sleep. Normally your body produces enough melatonin during the evening.

Melatonin Deficiency

A lack of Melatonin can lead to sleeplessness. Some of the causes are artificial light, electromagnetic radiation from TV’s, mobile phones, and bright alarm clocks. Time zone changes and shift work can also disrupt sleep.

Melatonin Supplements

Melatonin Supplements are sold over the counter in the USA and are not regulated by the FDA. It is sold in pill, chewable form, and gummies ranging from .2 mg to 20 mg. A study by MIT researchers concluded that the correct dosage for a Melatonin supplement is from .3 to 1mg. It is recommended starting out that the lowest dose be used than gradually increase as needed.

Melatonin supplements are generally considered safe for short term use. There can be side effects including:

  • Headaches
  • Dizziness
  • Nausea
  • Drowsiness the morning after.

Less common side effects might include:

  • short-lasting feelings of depression
  • mild tremor
  • mild anxiety
  • abdominal cramps
  • irritability
  • reduced alertness
  • confusion or disorientation
  • abnormally low blood pressure.

Melatonin Supplements can interact with various medications. Always check with your Doctor or Pharmacist when using other medications.

Natural Melatonin Resources

Another source of supplementing Melatonin are natural foods eaten in the evening. The benefit is there are no side effects. The following are good sources of Melatonin:

  • Bananas
  • Sweet Corn
  • Rice
  • Ginger