If you are unfamiliar with melatonin or you are simply looking for the best melatonin supplement for 2019, I am happy to say that this article should explain everything that you are wondering.
For most people, melatonin is known as the supplement which helps them sleep better. However, it is much more than a sleep supplement alone.
Melatonin itself is a hormone which is produced naturally within the human body. However, our bodies are not as efficient at producing melatonin as they used to be.
According to a study published in the New England Journal of Medicine,
“Three centuries ago, the French philosopher René Descartes described the pineal gland as “the seat of the soul,” but it was not until the late 1950s that melatonin, the principal substance secreted by the pineal gland, was identified. There is now evidence that melatonin may have a role in the biologic regulation of circadian rhythms, sleep, mood, and perhaps reproduction, tumor growth, and aging.”
I use melatonin throughout the year to help improve my sleep each night, hep my muscles recover, and promote overall well-being through improvements in bio-rhythm.
If you want to find out my pick for the best melatonin supplement of 2019 and more about the health benefits of melatonin, keep reading below!
Why Do You Need a Melatonin Supplement?
Although there are a few reasons why someone would choose to take a melatonin supplement, the main reason is that you are having trouble sleeping.
According to a study published in The FEBS Journal,
“melatonin is often called the ‘hormone of darkness.’ Melatonin is principally secreted at night and is centrally involved in sleep regulation, as well as in a number of other cyclical bodily activities. Melatonin is exclusively involved in signaling the ‘time of day’ and ‘time of year’ (hence considered to help both clock and calendar functions) to all tissues and is thus considered to be the body’s chronological pacemaker.”
Whether you have trouble falling asleep, staying asleep, or making up with energy, taking a melatonin supplement can help with your issues.
The main reason that we need to use melatonin supplements is that our bodies do not produce as much of the melatonin hormone as they are naturally supposed to.
Due to cell phones, televisions, laptops and other devices with bright lights, our normal melatonin production is affected and reduced. However, unlike other mammals, our melatonin production does not improve by removing lights in your sleeping area for one night, or not looking at your computer for a day.
Unfortunately, our problems with bright lights and melatonin are more advanced.
According to a study produced in the journal Science,
“Bright artificial light suppressed nocturnal secretion of melatonin in six normal human subjects. Room light of less intensity, which is sufficient to suppress melatonin secretion in other mammals, failed to do so in humans”
Fortunately, taking a melatonin supplement can help you with these and other health issues.
Check out these additional benefits of using melatonin:
Stimulates Muscle Growth & Decreases Recovery Time
According to a study published in the Journal of Pineal Research,
“muscle inflammation and oxidative stress resulting from exhaustive exercise were less severe in the muscles of melatonin‐treated animals than in the muscles of control animals. Thus, melatonin treatment may reverse exercise‐induced skeletal muscle inflammation and stimulate growth factor synthesis.”
There are many reasons that melatonin is beneficial for muscle growth, but the most important reason is that it will help you get a good sleep each night. Regardless of whether you are doing intense weightlifting, enjoying jogging or running, or exercising in any way, sleeping enough each night is necessary for proper muscle recovery.
If you want to develop big muscles, you need to sleep well.
Regulation of Antioxidant Enzymes
Melatonin itself is an antioxidant, and antioxidant enzymes are your bodies first line of defense against free radical cells. The regulation of antioxidant enzymes mainly depends on the oxidant status of the cell.
As stated in the Journal of Pineal Research,
“During the last decade, the antioxidant melatonin has been shown to possess genomic actions, regulating the expression of several genes. Melatonin also influences both antioxidant enzyme activity and cellular mRNA levels for these enzymes.”
Taking a melatonin supplement helps your body fight against free radical cells, and it also powers antioxidant performance within your body.
Regulation of REM Sleep
According to a study published in The Journal of Clinical Endocrinology & Metabolism,
“Our findings show that exogenous melatonin, when administered at the appropriate time, seems to normalize circadian variation in human physiology. It may, therefore, have a strong impact on general health, especially in the elderly and in shift workers.”
The REM Sleep phase is necessary for restoring your brain to work well each day, but it can be disadvantageous if your REM sleep is overactive and causes too vivid dreams or nightmares.
Fortunately, taking a melatonin supplement can both induce REM sleep and help those who have Rapid Eye Movement Sleep Behavior Disorder (RBD).
According to a study produced in Psychiatry and Clinical Neurosciences,
“We used melatonin (3–9 mg/day) which could ameliorate problem sleep behaviors remarkably, as well as %tonic activity in Polysomnographic (PSG) variables. In the present study, melatonin was reconfirmed to be effective in RBD symptoms, especially for patients with low melatonin secretion, while its mechanism was not clearly known in the present study.”
Taking the best melatonin supplement available each night can help regulate your sleep cycle whether you have too much REM sleep or not enough.
Cancer Prevention & Treatment
As stated in a study produced in Cancer Research,
“Physiologic and pharmacologic concentrations of the pineal hormone melatonin have shown chemopreventive, oncostatic, and tumor inhibitory effects in a variety of in vitro and in vivo experimental models of neoplasia. Multiple mechanisms have been suggested for the biological effects of melatonin. Not only does melatonin seem to control development alone but also has the potential to increase the efficacy and decrease the side effects of chemotherapy when used in adjuvant settings.”
As the study notes, taking melatonin is a useful addition to a cancer treatment program, and it can also help prevent cancer in the first place. Although there are likely multiple reasons, melatonin is helpful in treating cancer and helping patients with cancer, the biorhythm stabilizing effects of melatonin supplements are probably as impactful as any other reason.
Another study, published in the Journal of Clinical Oncology stated that,
“Several clinical studies have demonstrated the potential of melatonin, either alone or in combination with traditional therapy, to yield a favorable efficacy to toxicity ratio in the treatment of human cancers.”
Melatonin is not a cure for cancer, but the research indicates that it can be effective and help many people in this regard.
The Best Melatonin Supplement for 2019 (In My Opinion)
Although most studies have been conducted on a dosage of 5m or 10mg or melatonin, I personally suggest using only 1mg or 3mg of melatonin per night.
I have found that higher dosages of melatonin give me much too vivid dreams and I will occasionally wake up groggy. Fortunately, there are tons of great melatonin supplements on the market.
In my opinion, the best melatonin supplement for 2019 is:
I chose this as the best melatonin supplement because it is cheap and effective. You can easily purchase this product from Amazon, but you can purchase it at Walmart or other pharmacies as well. In my opinion, most melatonin supplements are about the same.
I have not found many melatonin supplements which don’t work the same as others.
One product which I have not personally tried yet but I think it could be excellent is:
This product contains 1 mg of melatonin per dosage, which I believe is optimal for myself. Also, I love the additional chamomile, lavender, and valerian root extract. Although I have not used this product yet, I did use a product in Poland called “Na Sen Forte” which was a Polish melatonin supplement that also included Lavender and other herbal roots.
Concluding Thoughts – Choosing the Best Melatonin Supplement
As you can see, there are many reasons to try a melatonin supplement for the first time or continue using melatonin. However, you should always speak with your doctor if you are concerned about using a new product.
Taking melatonin is a great way to help your muscles recover better and get a better sleep each night.
I hope my recommendation for best melatonin supplement of 2019 helps!