If you are unfamiliar with melatonin or you are simply looking for the best melatonin supplement for 2020, I am happy to say that this article should explain everything that you are wondering.
Melatonin is a sleep aid for athletes, those people who are traveling and switching time zones (and dealing with jet lag) consistently, and nearly anyone with consistent sleep issues. Along with this, melatonin is useful for many other reasons as well!
Scientifically, melatonin is referred to as N-acetyl-5-methoxy.
For most people, melatonin is known as the supplement which helps them sleep better. However, it is much more than a sleep supplement alone.
Along with being available in supplement form, melatonin 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. It is produced by a gland known as the pineal gland, and is most well-known for its abilities in regulating sleep in animals.
Also produced in plants, melatonin functions as the first line of defense in combating oxidative nervous tension.
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 2020 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.
The antioxidants in melatonin protect proteins and lipids against mutilation, and it also sifts free radicals such as hydroxyl radicals and hydrogen peroxide present in the body. Its ability to diffuse into cells quickly and cross the blood-brain barrier makes it a brain protector.
The level of melatonin present in the body, however, decreases with age; causing older adults to have lesser antioxidant protection. Taking melatonin supplements is thus essential to guard against complications associated with oxidative stress, especially neuro-destructive ailments.
Taking melatonin also defends against diseases related to aging such as stroke and high blood pressure.
Melatonin benefits also include being found to provide protection for the brain against damage in individuals suffering from stroke by restricting the area of brain tissue damage, thereby reducing the rate of deaths recorded in stroke cases.
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
Another important one of the many melatonin benefits is in combating a wide array of cancers. This includes: breast cancer, liver cancer, non-small cell lung cancer, and brain metastases emanating from solid tumors.
Women who have breast cancer have shown excellent response upon receiving supplements of melatonin by showing an improved report to administered chemotherapy drugs. Melatonin can also aid in helping to relieve anxiety feelings in most women.
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.”
Emerging researchers submit that melatonin may facilitate the fight against hormone-receptive breast cancers because it restrains the aromatase enzyme, an enzyme that causes the local formation of estrogen.
Melatonin is not a cure for cancer, but the research indicates that it can be effective and help many people in this regard.
Aids Chemotherapy Treatment
A check of the consequences of melatonin on persons living with different types of cancer revealed that melatonin lessens the relative risk of death. This is irrespective of the cancer type, and the dose of melatonin used.
In addition, no adverse effects were recorded. Aside increasing the chance of cancer survival, melatonin also neutralizes toxicities of chemotherapy.
Many people go through chemotherapy for treatment of lung cancer, breast cancer, prostate cancer and other types of cancer and with the use of melatonin supplements; there is significant protection for them against the side effects of chemotherapy.
These side effects would include declining platelet count, neurotoxicity, heart damage, mouth abscesses, and fatigue.
Having proper levels of melatonin in animals leads to the harmonization of circadian rhythms; impacting on sleep timing, blood pressure, and normal reproduction.
Melatonin is also synthesized, recommended, and used medically. In medicine, melatonin is commonly used in treating insomnia; a sleep syndrome where individuals have difficulty sleeping and staying asleep.
This is a condition caused by mental stress, protracted pain, heart failure, hyperthyroidism, indigestion, twitchy leg syndrome, and menopause. Using products such as caffeine, nicotine and alcohol consumption are also some other factors that cause insomnia.
To counteract these issues as well as regulate other bodily function, melatonin can be a helpful supplement with minimum risks!
The use of melatonin for the treatment of insomnia and other sleeping disorders has continued to show remarkable promise over the years.
Reduces the Amount of Prostate Cells In Men
Research also suggests that among the widespread malignancies in old men, prostate cancer may be fought with melatonin.
Both sensitive and insensitive androgen prostate cancer cells have been treated with concentrated melatonin to positive effects. Melatonin has been shown to cause a drastic reduction in the number of prostate cells present.
Melatonin also slows the replication of the other cells, a condition that is a characteristic of healthy cells. Melatonin, therefore, holds promise in the fight against prostate cancer cells regardless of their sensitivity.
The Best Melatonin Supplement for 2020 (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 2020 is:
- 3mg melatonin per serving. Melatonin may help with relief of occasional sleeplessness* (Results may vary)
- 260 tablets, an 8 month supply (taken daily at the listed serving size
- No artificial colors, flavors or chemical preservatives
- Vegan and gluten free
- Packaged in a Good Manufacturing Practices (GMP) facility in the USA
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:
- HELPS YOU FALL ASLEEP NATURALLY. ZzzQuil PURE Zzzs gummies help you fall asleep naturally and regulate your sleep cycle so that you can take on your tomorrow
- NO NEXT DAY GROGGINESS WITH AN OPTIMAL LEVEL OF MELATONIN. Formulated with an optimal level of melatonin, shown to help regulate your sleep cycle so you can wake refreshed
- NATURAL BOTANICAL BLEND. Uniquely formulated with a blend of botanical essential oils including lavender, chamomile, lemon balm, and valerian root
- WILDBERRY VANILLA GUMMIES. These convenient and great-tasting gummies come in a delicious Wildberry Vanilla flavor – you’ll look forward to falling asleep whether you are at home, or traveling through multiple time-zones
- NON-HABIT FORMING. PURE Zzzs contain no artificial flavors, are drug free, gluten free, lactose free, and gelatin free
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 use a product while living in Poland called “Na Sen Forte” which is a Polish melatonin supplement that also includes 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.
Aside from its importance in managing insomnia, the benefits of melatonin extend to augmenting neuroprotection and combating cancer.
Melatonin enhances the brain alongside the nervous system and protects against adverse health conditions associated with aging thus making its oral intake very beneficial.
If you are thinking about trying out a new supplement, it is always advisable to consult your doctor first.
However, I have personally used melatonin consistently to control overall stress in my body, as well as improve sleep and avoid jet lag symptoms without complications for many years.
If you have any of these issues or simply want to protect your body heading in to the future, melatonin can be a potent aid in your fight to build a healthy and functional body!
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 2020 helps!