Melatonin, Swanson, 1mg

Benefits

• May help reduce the time it takes to fall asleep
• May help support the body's natural sleep-wake cycle
• May help relieve the symptoms of jet lag
• May help support restful sleep in people with shift work or irregular routines
• May help promote healthy sleep patterns when taken at the right time
• Contains a natural antioxidant hormone

What people commonly use it for

• Difficulty falling asleep (Good clinical evidence for a modest reduction in time to fall asleep)
• Jet lag after crossing time zones (Good clinical evidence)
• Shift work sleep disruption (Some clinical studies suggest benefit)
• Occasional sleeplessness in older adults (Some clinical studies suggest benefit, because natural levels fall with age)
• Sleep rhythm shifts, such as a late body clock (Some clinical studies suggest benefit)

Suggested to use alongside

• Magnesium: Supports restful sleep
• Valerian: Traditional herb used for sleep
• Chamomile tea: Gentle tea for evenings

Melatonin is produced by the pineal gland, a small gland deep in the brain. A tiny region called the suprachiasmatic nucleus acts as the master body clock, and it tells the pineal gland to release melatonin when it gets dark. Bright light, especially blue light, suppresses melatonin.

Melatonin acts on two main receptors, MT1 and MT2. MT1 helps reduce alertness, while MT2 helps shift the timing of the body clock. This is why melatonin is described as a chronobiotic (a timing signal), not a strong sedative.

Timing matters. Taken 30 to 60 minutes before bed, melatonin supports sleep onset. Taken earlier in the evening, it can advance the body clock, which helps with jet lag and a late sleep pattern. Low doses are often as effective as high doses, and some research suggests lower amounts mimic natural levels better.

Absorption and forms. Oral melatonin is absorbed well but has a short half-life of about 40 to 60 minutes. Because of this, immediate-release forms help with falling asleep, while prolonged-release forms aim to support staying asleep. A Cochrane review (2002) and a later meta-analysis (Ferracioli-Oda et al., PLoS ONE, 2013) found a modest benefit in sleep onset time.

Melatonin is also made naturally from serotonin, with help from vitamin B6.

• Strength: 1mg

12.2Warning: Not intended for use by pregnant or nursing women. If you are taking any medications or have any health conditions, consult your doctor before use. Discontinue use and consult a doctor if you experience any side effects. Do not drive, operate machinery or consume alcohol while using this product. Limit use to two months with a one-week break. Not intended for use by persons under 18 years of age. Keep out of reach of children.

INGREDIENTS: Melatonin, rice flour, capsule shell: gelatin.

Directions For Use: Take one capsule half an hour before bedtime. Do not exceed the recommended daily dose.

Precautions: Product not recommended for pregnant or nursing woman.

Storage: Store at room temperature out of reach of young children.

Ingredients:

Ingredient - Content (%RWS)

Melatonin - 1mg (-)

Directions for use

Melatonin - 3mg (-)

Number of servings per package: 60

Nutritional value per serving: RWS% content

Melatonin 10 mg ---

Ingredients: microcrystalline cellulose (vegetable fiber), gelatin, may contain one or both of the following: magnesium stearate, silica.

Do not exceed the recommended daily serving. Do not consume if you are allergic to any of the product ingredients. The product should not be used as a substitute for a varied diet. The product is not intended for children, pregnant and lactating women.

Always read the label and follow the directions for use. This information is general in nature and not medical advice. If symptoms persist, talk to your health professional.

Supplier ref: Swanson Melatonin 1Mg,3Mg,5Mg,10

What does melatonin do?

It is the body's natural sleep-timing hormone. Supplements help signal to your body that it is time to sleep.

When should I take melatonin?

Usually 30 to 60 minutes before the time you want to sleep. For jet lag, timing depends on your direction of travel, so check a reliable guide.

Is melatonin a sleeping pill?

No. It works as a timing signal for the body clock, not a sedative, so its effects are gentler.

How long does melatonin take to work?

Often within 30 to 60 minutes for sleep onset. Body-clock shifts can take a few days.

Can I take melatonin every night?

Short-term use is most studied. If you need longer-term support, speak to your healthcare professional.

Does melatonin cause grogginess?

Some people feel drowsy the next morning, especially at higher doses. Try a lower amount and take it earlier.

Melatonin may cause drowsiness, vivid dreams or headaches. It can interact with blood thinners, sedatives, immunosuppressants and some other medicines. Avoid driving after taking it. Seek advice in pregnancy, breastfeeding, for children and with autoimmune conditions. Availability in Australia may be subject to prescription or pharmacist rules.

Swanson has offered quality, affordable supplements from the USA since 1969.

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