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What is Melatonin? Melatonin is a hormone naturally produced by the pineal gland in the brain [1], and it helps regulate night and day cycles or sleep-wake cycles [2]. It is also available as a dietary supplement, commonly used as a sleep aid. Although Melatonin supplements are generally considered safe, with a low risk of side effects, there is a lack of long-term research on the safety and efficacy of melatonin supplementation, and that’s why its growing popularity has raised some concerns. Additionally, Melatonin has a wide range of effects as a hormone, which all users may not desire. Nevertheless, Melatonin remains an effective and safe option for many people who struggle with sleep. Still, it’s essential to talk to a doctor before taking them, especially if you have any medical conditions. Melatonin can be made in laboratories and can be purchased without a prescription. It is available in many forms like pills, gummies, and syrups. Melatonin is known as an over-the-counter dietary supplement in the US and is a prescription drug in the UK and Europe. Melatonin Uses Melatonin is a popular sleep aid that can help you deal with the following conditions; Recover from Jet lag—is a temporary sleep problem that can affect people who quickly travel across multiple time zones. Melatonin has been widely studied, and the latest research suggests that it is remarkably effective in preventing or reducing jet lag and helps induce sleep during times when you wouldn’t usually be resting. [3]  Insomnia—is sleeplessness in which you have trouble falling and staying asleep. Supplementing with Melatonin can help with short-term insomnia.  Melatonin also adjusts the sleep cycle and supports better sleep. Shift work sleep problems—According to a study, Melatonin may be a successful treatment for shift workers with difficulty falling asleep. [4] It may help reduce symptoms of seasonal depression, [5] Your doctor can also prescribe it for chronic pain, Dementia—Is the loss of cognitive functions, and research suggests that Melatonin can treat it. However, experts don’t recommend it for older adults because other prescriptions and approved drugs work better than this one. ­ It also improves eye health, [6] Irritable bowel syndrome—Melatonin was identified as possibly helpful in IBS especially for pain associated with the IBS. [7] Provide relief from gastroesophageal reflux disease (GERD, [8] It may also increase the level of human growth hormone (HGH) in the body and can work as an antiaging agent. [9] It may also be used in cancer treatment and chemo and radiation therapy, but studies on cancer treatment and side effects are limited. [10] What are the side effects of Melatonin? Generally, It doesn’t cause any severe side effects. Still, as we know, it affects our hormone levels, so its most common side effect can be drowsiness, which some may notice in their morning hours after taking it late at night or reducing the dosage over time if needed. Here is a list of Melatonin side effects; Dizziness Day time sleepiness Nausea Headache, sleepiness, A cold feeling, Possible allergic reaction risk It may interact with other medications like blood thinners, antihypertensive drugs, antidiabetics, contraceptives, and antidepressant drugs. So it’s better to avoid concurrent use. Recent studies show that this ingredient is safe, non-toxic, and non-addictive. However, few reported minor adverse effects such as dizziness, headache, and nausea. If you experience any other side effects, you can contact your doctor as soon as possible. How Does Melatonin Work? The amino acid L-tryptophan is a crucial building block for melatonin production. This sleep-inducing hormone helps regulate our circadian rhythm and can be used as an effective treatment against insomnia or jet lag. When it’s dark, the levels of this hormone are high; It lowers your blood pressure and body temperature to induce a mood for sleep. This hormone binds to receptors in your body to reduce the level of dopamine, a neurotransmitter molecule that helps you stay awake [11]. Melatonin also binds to other receptors in your body to help you relax.  Is Melatonin Safe In Children? Melatonin supplements are safe for most children to use, but there isn’t enough research on them, and it’s hard to find information about their long-term effects [12]. Since Melatonin is a hormone that could affect hormonal development, including puberty or menstrual cycles, among other things, we don’t know how this will impact your child until more studies have been completed. How much Melatonin should I take—Melatonin Dosage? Melatonin supplements typically range in dose from 0.5 mg to 10 mg per day. The usual recommended melatonin dosage is 1-5 mg, and it depends on the person’s age, weight, and medical history [13]. Melatonin is generally safe for most people when taken at the recommended dosage. However, side effects can occur when taking too much Melatonin or taking it at the wrong time of day. The FDA does not regulate Melatonin, so we don’t know how it will affect you. If your goal is to sleep better and feel less anxious or stressed during waking hours after taking melatonin supplements (or trying out this supplement), try going low-consuming doses for shorter periods until they find their sweet spot. Use the lowest dosage, to begin with, children. The dosage for children is often 0.5 to 1 mg taken 1–2 hours before bedtime, though some may need higher doses if they have trouble sleeping after an hour without medicine in their system; increase this by adding another half-mg every few days until the desired effect is achieved. You will need to take modified-release melatonin pills with food, while the immediate-release formulation should be taken on an empty stomach 2 hours before eating. The ideal time for taking Melatonin is 1-2 hours before bedtime. Can I take 10 mg of Melatonin? The optimum dosage for Melatonin in adults has not been determined. In most cases, doses up to 10mg are safely used. However, it is believed that the higher end of this range may be harmful, and people should start low and then move up slowly if they notice encouraging results. Can I take 20mg of

Brain fog is a well-known phenomenon in the modern age—it’s that feeling of being confused, forgetful, and unable to process information. Whether after an all-nighter is studying for exams, or during periods of stress, brain fog can interfere with your everyday life. The good news is there are simple strategies to prevent it from taking over your day. In this blog post, we’re sharing everyday tips and tricks to help get rid of brain fog once and for all so you can stay focused and productive. Read on to learn how to get rid of brain fog fast and quickly. What Is Brain Fog? Brain fog is a common problem that many people experience in today’s world. It is characterized by mental fatigue, confusion, forgetfulness, and difficulty focusing on tasks. Those who suffer from brain fog often find it difficult to complete simple tasks or think logically. Brain fog can be a frustrating experience, disrupting daily life by hindering one’s ability to concentrate and remember. It encompasses various symptoms, such as difficulty focusing or recalling information – all of which collectively make for an incredibly draining state that nobody deserves. Fortunately, with the right solutions in place, brain fog does not have to become your long-term reality. Common Causes Of Brain Fog When you feel like your head is in a fog, trying to think clearly and get tasks done can be frustrating. This condition can be caused by various things, from stress to dehydration, certain medications, and medical conditions. Please keep reading to learn more about brain fog and what causes brain fog. Stress There are many potential causes of brain fog. One of the most common is stress. When you’re under a lot of pressure, your body produces the hormone cortisol. Cortisol can interfere with memory and learning, and it can also lead to feelings of anxiety and depression. Stress can increase the release of this hormone, which leads to decreased concentration and focus as well as cause fatigue and irritability. Dehydration Dehydration is another common cause of brain fog. Research suggests that even mild dehydration can cause problems with focus and concentration. Be sure to drink plenty of fluids, especially water, to keep your body hydrated throughout the day. Hormonal Imbalance Pregnancy and menopause can profoundly affect the brain, with changes in hormone levels leading to memory impairment, such as fuzzy thinking, forgetfulness, and lack of focus. Research has shown that fluctuations in hormones like progesterone or estrogen are enough to disrupt cognition for short periods – so don’t be too hard on yourself if your mind’s feeling foggy. Medical Conditions Certain medical conditions can also cause brain fog. These include thyroid disorders, anemia, sleep disorders, fibromyalgia, and certain types of infections. If you’re experiencing brain fog and don’t know why it’s important to see a doctor to rule out any underlying medical conditions. Medications Research also suggests that brain fog may also occur because of the side effects of the medication you are taking. Talk to your doctor about lowering the dosage or switching medications; this could help relieve your symptoms.  Poor Nutrition Some lifestyle factors can contribute to brain fog. These include lack of sleep, poor nutrition, especially deficiency of vitamin B12, and excessive alcohol consumption, which can lead to the brain’s fogginess. If you’re having trouble thinking clearly, consider your lifestyle choices and see if there are any areas you can improve.  Overload of work Overworking can also lead to exhaustion which affects one’s ability to concentrate. At the same time, a lack of sleep deprives the mind of its necessary restorative period that helps it rebuild itself for more efficient functioning during the day. Finally, spending too much time in front of screens can also tax our brains in ways we don’t even realize – leaving us feeling drained and easily distracted. Strategies On How To Get Rid Of Brain Fog Quickly? Brain fog is a common phenomenon experienced by many people, particularly those who suffer from chronic conditions. Fortunately, some strategies can help to alleviate or even eliminate the effects of brain fog. Here is how I cured my brain fog; The first step in dealing with brain fog is identifying potential causes and triggers. For some people, brain fog may be caused by stress or lack of sleep, while others may find that certain medications or dietary factors are responsible for their foggy thinking. Once the cause has been identified, steps can be taken to reduce or eliminate the source of the problem. A. Establish a Regular Sleep Routine Brain fog can be an irritating and persistent problem that can seriously impact productivity. While there are many things you can do to fight brain fog, one of the most important steps is to establish a regular sleep routine. Getting enough quality sleep helps keep your mind sharp and alert, so ensuring you get enough shut-eye is key. To establish a normal sleep routine, try going to bed and waking up at the same time every day, avoiding stimulants such as caffeine in the evening, removing any screens from your bedroom, and avoiding activities that may cause stress before bedtime. Getting enough sleep (at least 7 hours per night) is essential for helping restore mental energy so that we can retain information properly throughout the day.  B. Focus On Your Nutrition Eating healthily by avoiding processed foods and consuming plenty of vitamins is also beneficial – helping ensure our brains receive all the nutrition they need to perform optimally. A recent research review shows that vitamin B12 supports a healthy and clear mind, so if you struggle to think straight, it’s worth ensuring your levels are up. Additionally, food allergies or sensitivities can contribute to this feeling of mental sluggishness – paying attention to what foods give you trouble could make all the difference in getting back in top form. D. Practice Mindfulness and Meditation Another strategy that clears brain fog instantly is practicing mindfulness and meditation. Mindfulness helps bring awareness

Creatine is a naturally occurring amino acid in your body’s muscles and brain, but many people take it as a supplement. It is one of the most popular supplements for sports performance improvement; it has been shown to increase muscle mass and improve brain health and strength with few side effects or concerns over safety issues – making this one worth considering.  What is Creatine for? As I mentioned above, Creatine helps you recover from your workouts and gives you the energy to take on the day. It can also treat fatty liver disease, improve cognitive function in old age, and lower blood sugar levels for those with diabetes or pre-diabetes precautions. Although these benefits are promising, more research is needed to further prove the efficacy of this supplement in the above conditions.  When to take Creatine? There is no recommended time for taking this supplement. You can take it 30 minutes to 1 hour before starting your workout. However, you can also take it any time of the day and even after training and exercise. You should also include this in post-workout nutrition or as part of a recovery shake, allowing them to work correctly so they’re ready when needed most during exercise.  How Does It Work? One of Creatine’s most essential roles is to help increase phosphocreatine stores in your muscles. This can lead to increased production of ATP, the primary energy source for heavy lifting and high-intensity exercise. In addition to its role in energy production, Creatine has also been shown to have several other benefits. These include: – Increased muscle mass – Improved strength – Enhanced performance in high-intensity exercise – Reduced fatigue Overall, Creatine can improve health and athletic performance in several ways. This makes it an essential supplement for athletes and people who engage in high-intensity exercise. Should you take creatine powder every day? Creatine is a supplement that many people take to help them with exercise performance and boost mental clarity. Creatine is a safe supplement to take daily, even for several years. High doses of 25 grams or less per day have been tested without harmful effects. Long-term creatine consumption is safe and effective and can offer significant health benefits. There’s no evidence that these supplements are dangerous, even if you take them daily for five years. Some research suggests that 30 grams per day for up to 5 years is safe. Does it depend on your activity level/type? Creatine helps your muscles produce more energy during intense exercise. This means you have greater physical performance potential. However, it still can help your body if you’re not doing any workout or exercise by giving extra power throughout the day and improving mental health. Creatine Side Effects Creatine is possibly safe to use, but a high dose of this or anything else can cause side effects. Side effects of Creatine include; – Weight gain – Dehydration – Muscle cramps – Gastric upset Bottom Line Overall, creatine is an extremely safe and effective supplement with many potential health benefits. If you think you might benefit from taking creatine, Creatine monohydrate is the best form to try. It’s cheap, easily sourced, and has decades of research backing its safety and efficacy. Learn more about Nootropics Top 30 Best Nootropics  BPN Supplements: Do They Really Work? 10 Best Protein Supplement For Muscle Gain