Best melatonin for adults
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Best Melatonin for Adults: A Comprehensive Review
Introduction to Melatonin and Its Uses
Melatonin is a hormone produced by the pineal gland that regulates sleep-wake cycles. Its production decreases with age, leading to various sleep disorders, particularly in older adults. Exogenous melatonin supplements are widely used to address these issues, but the optimal dosage and formulation remain subjects of ongoing research.
Optimal Dosage for Older Adults
Research indicates that melatonin levels decline significantly with age, making older adults more susceptible to sleep disorders. A systematic review of studies involving adults aged 55 and above found that melatonin dosages ranging from 0.1 mg to 50 mg/kg were effective in elevating endogenous melatonin levels in a dose-dependent manner. However, to mimic the natural circadian rhythm and avoid prolonged supra-physiological levels, the lowest possible dose of immediate-release melatonin is recommended.
Efficacy in Treating Primary Sleep Disorders
Meta-analyses have shown that melatonin is effective in reducing sleep onset latency in primary insomnia and delayed sleep phase syndrome. It also helps regulate sleep-wake patterns in blind patients. These findings underscore melatonin's potential in treating first-degree sleep disorders, although more large-scale, randomized controlled trials are needed to solidify these conclusions.
Melatonin in Psychiatric Disorders
Melatonin has shown promise in managing sleep-related issues in psychiatric disorders. It is particularly useful for patients with stabilized psychiatric conditions to prevent relapse associated with insomnia or poor sleep quality. During acute phases, melatonin can serve as an adjunct treatment for insomnia symptoms in mood disorders, ADHD, peri-surgical anxiety, and schizophrenia.
Safety of Higher Doses
While melatonin is commonly used at low doses, higher doses (≥10 mg) are increasingly being explored for various conditions, including COVID-19 prevention. A systematic review found that high-dose melatonin did not significantly increase serious adverse events or withdrawals due to adverse events. However, it did increase the risk of minor side effects like drowsiness, headache, and dizziness. Overall, melatonin appears to have a good safety profile, but better safety reporting in long-term trials is needed.
Pharmacological and Therapeutic Benefits
Melatonin's physiological effects extend beyond sleep regulation. It has antioxidant properties, supports bone formation, and regulates cardiovascular and immune functions. These diverse effects make melatonin a valuable therapeutic agent for various conditions, including brain and gastrointestinal protection, psychiatric disorders, and cardiovascular diseases.
Perioperative Use
Melatonin has been found effective in reducing preoperative anxiety in adults, although its analgesic effects during the perioperative period are still debated. More well-designed randomized controlled trials are needed to compare melatonin with other pharmacological interventions and to determine its optimal dosing regimen for perioperative use.
Conclusion
Melatonin is a versatile and generally safe supplement for managing sleep disorders, particularly in older adults and those with psychiatric conditions. The optimal dosage varies, but lower doses are often recommended to mimic natural circadian rhythms. While higher doses are generally safe, they may cause minor side effects. Further research is needed to establish definitive guidelines for melatonin use across different populations and conditions.
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