There are no reviews yet. Be the first to write a review!
Have a Nightcap: Melatonin Capsules
What are melatonin capsules, and how can they promote your body’s natural ability to rest? Natural hormones such as melatonin regulate your circadian rhythm, which helps maintain the sleep-wake cycles in the body. It all starts with the pineal gland, a small endocrine gland in the brain. Melatonin is naturally produced in the body without light, as light exposure dramatically affects it.
Melatonin supplements, typically available in capsule form, are commonly used as a natural remedy for insomnia and other sleep disorders. They are also used to alleviate sleep issues for travelers and to adjust sleep patterns for shift workers. But what are melatonin capsules? Do they work as a natural sleep aid, and how do they compare to other forms of melatonin, such as melatonin gummies?
Melatonin Capsules Explained
Melatonin capsules have become a popular natural remedy for insomnia and other sleep disorders, but their origins date back much further than their rise in popularity. As noted earlier, we know that melatonin is a hormone produced naturally in the body and helps regulate your sleep cycle. But the use of melatonin specifically as a sleep aid dates back to the mid-20th century when researchers first began studying its effects on the body.
Still, it was in the 1990s that melatonin supplements gained acceptance among consumers. Why did melatonin capsules take off with everyday people in the 1990s? It is not entirely clear, but some possible factors that may have contributed to its increase in popularity include:
- Increased awareness of melatonin and its potential benefits
- Improved availability of melatonin supplements such as tablets or capsules
- Increased marketing and media attention on melatonin
- A growing interest in alternative and natural remedies in the 1990s
These are just some possible factors that may have contributed to the increased popularity of melatonin in the 1990s.
The Magic of Melatonin: How Melatonin Capsules Work
But how do melatonin capsules work? Studies show that when taken orally, melatonin supplements enter the bloodstream and help regulate the body's internal clock, also known as the circadian rhythm. This can be particularly useful for people who have difficulty falling or staying asleep due to irregular sleep patterns, such as shift workers or those suffering from jet lag.
Melatonin capsules are typically taken shortly before bedtime and are available in various doses. It is important to note that melatonin is not a one-size-fits-all solution for sleep problems, and the optimal dose can vary depending on the individual. Some people may experience side effects such as dizziness, headache, and next-day drowsiness when taking melatonin.
Still, melatonin capsules are effective and natural. Look at the chart below, comparing the effects of melatonin to other popular sleep aids.
Some evidence suggests that melatonin supplements can shorten the time it takes to fall asleep, increase sleep duration, and improve sleep quality. However, it is not effective for everyone and the optimal dose can vary.
Benzodiazepines are generally effective for short-term use (2-4 weeks) in improving sleep. However, they can be habit-forming and have potential side effects such as drowsiness, dizziness, and impaired memory and coordination.
Non-benzodiazepine hypnotics are generally effective for short-term use (2-4 weeks) in improving sleep. They have a lower risk of dependence compared to benzodiazepines but can still have potential side effects such as dizziness, headache, and next-day drowsiness.
SSRIs can improve sleep in some people, particularly those with depression or anxiety. However, they can also have potential side effects such as dry mouth, constipation, and sexual dysfunction.
What Are Melatonin Capsules?
Melatonin capsules are typically small, hard-shelled pills that are taken orally. They differ from chewy melatonin gummies and fruit-flavored candies taken orally. Some people may prefer one form over the other based on personal preference or ease of use.
Unlike melatonin gummies, which may contain additional ingredients such as sugar, artificial sweeteners, and food coloring, melatonin capsules usually contain pure melatonin or minimal added ingredients. Some people may prefer the simplicity of melatonin capsules if they try to avoid certain ingredients.
How Are Melatonin Capsules Made?
Melatonin capsules can be effective in helping to regulate your sleep cycles and improve your sleep naturally, but the optimal dose can vary depending on the individual. There are several steps involved in the process of making melatonin capsules. They include the following:
- Raw material procurement: The raw materials used to produce melatonin capsules, such as melatonin and excipients, are sourced from suppliers.
- Powder production: Melatonin is typically produced in powder form through various methods such as grinding or chemical synthesis.
- Blending: Melatonin is often combined with other ingredients, called excipients, to improve the stability, taste, or other characteristics of the final product. The mixture of melatonin and excipients is called the "fill."
- Encapsulation: The fill is placed into a capsule-filling machine, which divides the filling into equal amounts and puts it into empty capsules. There are two main types of capsules: hard-shelled capsules, made of gelatin or plant-based materials, and soft-shelled capsules, made of a thin film of material such as gelatin or hypromellose.
- Closing and inspection: The capsules are closed and checked for defects such as cracks or holes.
- Packaging: The capsules are placed into bottles or blister packs and labeled with information such as the product name, active ingredient, dosage, and expiration date.
It is worth noting that this is a general overview of the process of producing melatonin capsules and that specific methods may vary depending on the manufacturer.
What Are the Benefits of Melatonin Capsules?
Some scientific evidence and research supports the use of melatonin, especially melatonin capsules, for improving sleep. According to some comprehensive reviews, melatonin supplements can have many effects on users looking to fall asleep naturally. Those benefits include:
- Shortening the time it takes to fall asleep
- Increasing sleep duration
- Improving sleep quality
- Improving sleep quality and quantity in people with insomnia
- Improving sleep quality and quantity in people over 55 years of age
In addition to its use as a sleep aid, melatonin has also been studied for its potential role in various other health conditions. For example, some research suggests that melatonin may have antioxidant and anti-inflammatory effects, which could make it potentially valuable for managing conditions such as anxiety, depression, and migraine.
Do Melatonin Capsules Have Any Side Effects?
Users can experience some adverse side effects from melatonin capsules or other melatonin supplements when taken incorrectly. Some people may experience side effects that may cause them to stop taking melatonin. If you experience any of the following adverse effects, cease the use of the product and speak with a health professional immediately:
- Next-day drowsiness
Much of the research on the potential health benefits of melatonin is preliminary and more research is needed to understand its effects fully. It is important to note that the Food and Drug Administration does not regulate melatonin, and the quality and purity of melatonin supplements can vary. That’s why at Diamond, we test all of our melatonin products with third-party labs to ensure the safety and efficacy of all of our products.
Dosing Melatonin Capsules
When taking melatonin capsules, it is crucial to follow the dosage instructions on the label and never take more than directed. The appropriate dosage can vary depending on the individual and the reason for taking the supplement. In general, starting with the lowest possible dosage is recommended and gradually increasing it as needed.
Here are some general guidelines for dosing melatonin capsules in adults:
- For short-term use (up to 4 weeks) to help with sleep issues: start with a low dosage of 0.5-1 mg, taken 30-60 minutes before bedtime. If this does not improve sleep, the dosage can be gradually increased by 0.5-1 mg every few days, as needed. Do not exceed a dosage of 5 mg per day.
- For long-term use (more than 4 weeks) or specific medical conditions: follow the dosage instructions provided by a healthcare provider. The dosage may be higher and must be taken at particular times throughout the day.
It is important to note that melatonin is not a replacement for good sleep hygiene and should not be used as a long-term solution for sleep problems. If you are having persistent sleep issues, it is recommended to see a healthcare provider for a proper evaluation and treatment.
A Quick Guide to Dosing Melatonin Capsules
In summary, the best way to dose melatonin capsules for adults with sleep issues is to start with a low dosage of 0.5-1 mg, taken 30-60 minutes before bedtime. The dosage can be gradually increased but should not exceed 5 mg daily for short-term use. For long-term use or specific medical conditions, follow the dosage instructions provided by a healthcare provider.
Duration of use
Short-Term (up to 4 weeks)
0.5-1 mg, taken 30-60 minutes before bedtime
Long-term (more than 4 weeks)
Speak with a professional
Melatonin Capsules: Final Thoughts
Melatonin capsules can help promote your body’s natural ability to sleep and even dream. During sleep, the body goes through several stages, including rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. Dreams typically occur during REM sleep, when the brain is more active, and brain waves are similar to wakefulness. The exact role of melatonin in the sleep-wake cycle and dreaming is not fully understood, but some research suggests that it may help regulate the timing and duration of REM sleep.