Melatonin is a hormone that is largely produced by the pineal gland at night and has long been linked to the regulation of the sleep-wake cycle. It is commonly used as a dietary supplement for the short-term treatment of insomnia, such as jet lag or shift work, and is normally taken orally.
Melatonin, a hormone, regulates your normal sleep-wake cycle. Melatonin levels in the blood are highest at night. According to some research, melatonin supplements may be useful in treating sleep problems such as delayed sleep phase, as well as offering some relief from insomnia and jet lag.
Melatonin is generally safe to use for a short period of time. Unlike many sleep drugs, melatonin is unlikely to cause dependence, a reduced reaction with repeated use (habituation), or a hangover effect.
How Long Does Melatonin Take to Work?
Melatonin pills have varied effects on different people. While some people may fall asleep within an hour of taking the supplement, others may feel fatigued after 10 to 15 minutes. Melatonin, on the other hand, is swiftly absorbed by the body, and most people feel the full benefit within the first hour.
Most melatonin pills are instantly absorbed into the bloodstream. Some formulas, however, are intended for longer release. This means that melatonin enters the bloodstream in modest levels over time. Melatonin that is delivered throughout time is meant to simulate the body’s natural generation of melatonin, which happens throughout the night.
Side Effects Of Melatonin
When taken by mouth: Melatonin has been shown in studies to have very few negative effects. Any side effects that occur are usually minor, such as:
These side effects, as well as bedwetting and irritability, may occur in children who take melatonin supplements.
Because melatonin can harm a fetus or newborn, pregnant or breastfeeding women should consult their doctor before using it.
How Long Does Melatonin Stay in Your Body?
Melatonin, in general, does not last long in the body. The supplement’s half-life, or the time it takes your body to metabolize half of the dosage, is approximately 30 to 40 minutes. In most circumstances, your body will eliminate the supplement after 4 to 5 half-lives. Melatonin can thus remain in your body for up to 4 hours.
As a result, it is advised that you avoid driving or operating risky machinery for at least 5 hours after taking the supplement. However, because melatonin affects everyone differently, it may take a little longer for it to leave your system. The following things may influence how long melatonin stays in your body.
- Age: Early research shows that melatonin may stay active for longer periods of time in older individuals.
- Caffeine intake: Caffeine is a stimulant that may counter the effects of melatonin.
- Body weight: Heavier individuals (those over 250 pounds) may not feel the effects of a small dosage of melatonin.
- You are taking other medications: Blood pressure, hypertension, immunosuppressant, and diabetes medications, as well as blood thinners and other anticoagulants, may change the way your body processes supplemental melatonin.
Does Melatonin Appear On Drug Test?
Melatonin does not appear on panel drug tests because standard panel drug tests do not screen for melatonin but for other legal and illicit drugs that people occasionally abuse.
However, if you want to avoid the shock of a failed drug test, your source of melatonin supplement is critical. The FDA has discovered that many dietary supplements, particularly weight-loss, bodybuilding, and sexual-enhancement products, contain undeclared drug ingredients that may be harmful and/or produce unwanted urinalysis test results.
A 10-panel drug test is a typical method for detecting drugs in a person’s body. The most popular 10-panel drug tests employ urine to detect many of the legal and illegal drugs that people occasionally abuse. Traces of these drugs in the urine usually indicate that the individual has these substances in their body.
Is Melatonin In Food?
Melatonin has been discovered in a variety of foods by scientists. Some foods have higher levels of melatonin than others. Eating foods high in this hormone may have health benefits by increasing the blood level of melatonin.
Among plant foods, nuts, particularly pistachios, have the highest concentration of melatonin. This hormone can also be found in eggs and fish.
Other foods high in melatonin include:
- grapes
- tart cherries
- strawberries
- tomatoes
- peppers
- mushrooms
When to take melatonin
It is critical to take melatonin at the appropriate time of day. Taking it too early or too late can disrupt a person’s biological clock and cause sleep and wake hours to fluctuate.
The National Health Service (NHS) recommends taking melatonin 1-2 hours before your preferred bedtime, which is usually between 8:00 and 9:00 p.m.
People who want to take melatonin to combat jet lag should start taking it a few days before their travel. This will assist their body adjust to the new time zone. Melatonin should be taken 2 hours before bedtime at the destination.
