Scientists have revealed the benefits and potential risks of melatonin

Melatonin supplements have become a popular remedy for insomnia. However, research shows that their long-term use can have both benefits and potential health risks, especially in relation to the cardiovascular system. This was reported on November 19 by Scientific American magazine.

Melatonin is a hormone that regulates the body's circadian rhythms, affecting sleep, metabolism, and hormonal cycles. Its level rises at night and regulates the process of falling asleep. However, melatonin supplements can cause side effects such as headache, dizziness, and nausea if not properly dosed, although they are widely perceived as safe. Experts warn that an overdose can cause drowsiness the next day.**

"More doesn't mean better. For many people, a small dose is most useful," said Jennifer Marty, a psychologist at Florida International University.

According to the publication, the physical amount of hormone in the products may not correspond to the data on the labels. A 2017 study found that some over-the-counter products contain 80% less or 470% more melatonin than stated in the composition.

Studies have also shown that long-term melatonin intake can affect heart health. One recent analysis in the UK showed that people who took melatonin for more than a year had a three-fold higher risk of heart failure compared to those who did not take the hormone. However, some experts believe that this has more to do with poor sleep than melatonin itself.

How to improve sleep quality and get enough sleep in the autumn-winter period

Melatonin helps speed up falling asleep and improve sleep quality, but the effects of its use are often negligible. In clinical trials, people who took melatonin fell asleep an average of seven minutes faster and slept just eight minutes longer compared to those who took a placebo. However, the improvements were more significant when the participants knew they were taking melatonin.

In addition, melatonin can help children with autism and sleep disorders. It helps regulate the level of the hormone, which in such children is often produced later or in smaller quantities. However, it is important to use melatonin in low doses and under medical supervision in case other methods have not helped.

Melatonin can be useful for people who face sleep problems such as jet lag or shift work, but its use is not always effective for insomnia. Experts recommend contacting a specialist if sleep problems persist.

"There are effective treatments for sleep disorders. People shouldn't have to suffer," Martin concluded.

Earlier, on November 10, cardiologist Hrant Karapetyan warned about the dangers of melatonin. According to him, it is a synthetic analogue of the hormone, which requires medical indications. The specialist recommended replacing melatonin with safer alternatives, mainly of plant origin.

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