by Tina Sendin January 16, 2020
Melatonin is a hormone naturally produced in the body that helps our circadian rhythm, or the sleep-wake cycle. Also known as the “hormone of darkness”, there are certain parts of the day when it’s high (in the evening) and low (in the morning) - rising levels make us feel sleepy and lower ones keep us alert.
If you’re one to toss and turn at night, your body might be needing more melatonin. While you can get melatonin from certain foods and controlling the amount of light in the room, melatonin supplements are easy to come by too. Melatonin is relatively safe so it’s available over-the-counter in many pharmacies, health and wellbeing shops, and online stores in the US.
This article will walk you through how melatonin works, why and when you should take it, and some power tips for taking it.
Melatonin regulates our body clock’s cycle of sleep and being awake.
Our bodies naturally produce melatonin, a hormone that controls sleep and wake cycle. Melatonin is made in the pineal gland, a pea-sized gland located in the brain behind our eyes.
During the day, the pineal gland is hard at work, making melatonin and storing it away. Under low light levels, the pineal gland releases melatonin, creating a sleepy feeling, which ultimately helps us sleep.
Our blood melatonin levels usually start to rise a couple of hours before we sleep. It’s like preparing us for bedtime and setting up the right conditions for our body to finally rest.
As we sleep, our pineal gland continues to release melatonin until it’s time for us to wake up. Then it goes back to producing and storing melatonin. The cycle continues.
Each of us have different melatonin production levels. How much melatonin our body produces - and whether there’s enough to get us quality sleep - varies based on the following factors:
If you find yourself in bed at night, quietly summoning sleep to no avail, then your body may not be making enough melatonin.
Also, if you’re a night owl (say your bedtime is after 12 midnight) but need to hit the hay at 10 PM, then you need to spike your melatonin levels several hours before bedtime.
This is where supplements enter the picture.
Melatonin plays a critical role in regulating the body clock. Many people use it as sleeping aid - melatonin helps them feel sleepy, gets them better quality sleep, and allows them to sleep longer.
While not as effective as actual medications, melatonin can certainly give you the results that you’re looking for. 
Because melatonin has a lot to do with wake and sleep cycles, the timing for when to take the supplement is critical. According to Very Well Health, when to take melatonin depends on your sleep-wake conditions: 
As a sleeping aid, the standard dosage for melatonin ranges from 1 to 10 milligrams per day. Keep in mind though that there’s no optimal dose indicated among formal studies, but this is the standard prescribed by doctors. 
Make sure that you read instructions very carefully as not all melatonin supplements are the same.
Melatonin is also transferred into breast milk so pregnant women and breastfeeding moms should be careful in taking it. Otherwise, they’ll end up with extremely sleepy babies! 
Melatonin supplements appear to be relatively safe. Studies have looked into the safety of melatonin and none of them have reported serious side effects, nor indicated dependence or withdrawal symptoms upon taking it. [5, 6]
Melatonin has very few side effects. Clinical trials have been done to analyze the potential short-term, low-dose, and up to 3-month usage. Luckily, no adverse effects were noted, though the following are the side effects reported:
And for older adults, studies note the following side effects:
Melatonin is a relatively safe supplement that aids in sleep. While it's naturally produced in the body, found in some foods and regulated through the amount of light in the room, supplements also provide that much-needed spike. Some people suffer from sleeplessness due to different causes and factors, and taking melatonin has been found to be an effective sleeping aid. There are various ways to take it and there are a few - albeit not serious - side effects noted on melatonin intake. But it's a definite go-to for getting better quality sleep!
If you'd like to know more about melatonin, here's a video by Mayo Clinic which talks about how melatonin can help you get that sometimes elusive beauty sleep!
by Mark Miller June 10, 2021
Tyrosine is an amino acid produced in the body that some people take as a supplement to improve thinking processes, reduce stress, and fight depression.
by Mark Miller June 03, 2021
The beauty of nootropic supplements is that they contain substances that do double duty as antioxidants, fighting disease while helping you think better and be more alert and creative.
One of the ingredients of VALI Neuro Force, a nootropic with 10 helpful substances found in nature, is Bacopa monnieri. VALI uses Synapsa™ Bacopa Whole Plant Extract (Bacopa monnieri).
Bacopa is an adaptogen antioxidant used in traditional Ayyurvedic medicine for longevity, neuron communication, and cognitive enhancement. There is solid evidence that Bacopa is a valid nootropic, reducing anxiety and stress, and improving cognition and memory.
by Mark Miller June 01, 2021
St. John's wort may help people who are depressed, or with the unwanted symptoms of menopause, including hot flashes.
It is a flowering shrub from Europe that usually blooms around June 24, the time of St. John the Baptist's birthday, hence the name. It has been used in traditional medicine for centuries, though for a long time its main use was in magic potions.
And there is evidence that the herb is actually helpful for mild and moderate depression.
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