If you takemelatoninto wind down at night, you could be getting a much larger dose than expected.
We say dosage because its not a dietary supplement, its a medication.
The uncertainty comes when youre asking for the appropriate dosage for a supplement that has no consistency.
Photo composite by Lecia Landis for Verywell Health; Getty Images.
However, a 2017 study of 16 Canadian melatonin brands found similar results.
The actual doses in those products ranged from 17% to 478% of the labeled quantity.
Should You Worry About Taking Too Much Melatonin?
Melatonin is a naturally occurring hormone that helps regulate sleep and circadian rhythms.
Anytime youre taking a medication that is supposed to help with sleep, it can be sedating.
Some people report having more intense nightmares and experiencing gastrointestinal side effects, like nausea.
Melatonin can also lower blood pressure, which can cause hypotension.
That could be dangerous for older adults as it puts them at greater risk for falls, Thomas said.
Between 2012 and 2021, the U.S.
Poison Control Centers saw a 530% increase in calls related to melatonin ingestion.
In general, melatonin is a mild sleep aid.
If its acting like a narcotic, you know that dose is not right.
Melatonin is processed in the liver.
Over time, an excess of melatonin could cause liver damage, according to Saito.
The harm could be especially pronounced in children because their bodies are still developing, Saito said.
Chronic over-exposure to melatonin could cause their bodies to decrease their natural melatonin production.
Over time, their bodies may become dependent on the supplement for regular sleep.
For kids, I recommend starting at two to three milligrams and kind of seeing their response to that.
I wouldnt go up more than that, Saito said.
How Can You find out if Your Melatonin Supplements Are Safe?
Supplements can sometimes contain unsavory contaminants, like pesticides, heavy metals, steroids, and bacteria.
Just because a supplement is sold in a pharmacy doesnt mean that its been well tested.
Taking melatonin at the right time is also key to effectively regulating sleep, Thomas said.
These includeConsumerLab.com,NSF International, andU.S.
In general, its a mild sleep aid.
- If its acting like a narcotic, you know that dose is not right.
a review of emerging science, clinical uses, safety, and dietary supplements.Nutrients.
2022;14(19):3934. doi:10.3390/nu14193934
