Understanding the Risks and Safe Use of Melatonin
Melatonin supplements are easily accessible and popular as sleep aids. Adult melatonin use has been steadily rising in the U.S. over the past twenty years.
Nevertheless, safety is of the utmost importance for any medication or dietary supplement. Thus, before using melatonin, it is crucial to understand the likely adverse effects and the risk of overdosing.
What Is Melatonin?
Melatonin is an endogenously produced hormone by the brain that regulates the sleep-wake cycle. When it gets dark outside, your brain produces more melatonin to signal that it is time to sleep. Your body secretes 10 times the amount of melatonin during the night compared to the day.
Even low levels of light, such as those from a laptop or smartphone, can lead your body to produce less melatonin. A decline in melatonin levels can trigger your body to stay alert even at night. This can make it difficult to sleep because your melatonin levels are lower than usual.
What Are the Advantages of Taking Melatonin?
Melatonin has been shown to shorten sleep latency (time needed to sleep) by a mean of seven minutes. Melatonin also extends sleep duration by a mean of eight minutes. Furthermore, other supplements containing melatonin have been shown to increase sleep quality and regularity.
Suppose you suffer from shift work sleep problems or insomnia caused by a disruption in your circadian rhythms. In that case, melatonin can help restore a regular sleep pattern. Primarily prescribed to address insomnia, it makes up one of the most frequently utilized sleep aids.
One of the primary benefits of melatonin is that it does not establish addictive habits like some other insomnia treatments do. As a result, melatonin can be a useful supplementary and integrative health method for treating insomnia.
What Are the Disadvantages of Using Melatonin?
The FDA does not regulate melatonin. There are presently no FDA-approved applications for supplementary melatonin. As a result, you can’t be certain if a Melatonin supplement has the concentration listed on the label.
Supplemental melatonin’s bioavailability varies greatly depending on its composition and dosage. According to studies, the amount of melatonin in supplements might vary between 83% and approximately 478% of the amount stated on the label.
A study of 31 melatonin supplements discovered significant inconsistencies in dose information, with 71% of the evaluated items falling short of their claimed dosage by 10%. An inappropriate dosage of melatonin might have significant repercussions.
Certain products described as containing simply melatonin had contaminants or other substances, like serotonin, that could be harmful to your health. Melatonin is frequently coupled with magnesium, the herb valerian root, or other sleep-promoting aids in supplements, which can influence dosage accuracy and labeling.
What Is the Recommended Dose of Melatonin?
Since the FDA doesn’t regulate melatonin supplements, there is no standard dosage. Melatonin doses typically vary from 0.1 mg to 10 mg, and you take them about two hours before bedtime. Nevertheless, be sure to check the manufacturer’s label and do not exceed the maximum stated dose.
Melatonin supplements are available as oral tablets, oral liquid, transdermal pads, and rectal suppositories. It is available in three different formulations: instant release, extended-release, and a combination of the two.
Is it Okay to Consume 20 mg of Melatonin?
Experts recommend not ingesting 20 milligrams of melatonin. In general, a dose of 3 to 5 mg of melatonin before bedtime is considered safe. Higher amounts over 10 mg may be harmful. If melatonin does not improve your sleeplessness within a few days, consult your doctor before taking more.
Side Effects of Melatonin Usage
Adults seldom experience adverse responses to melatonin. However, there are some typical side effects. It is critical to consult a doctor about these side effects and to stop taking melatonin if the symptoms persist:
- Headache
- Daytime sleepiness
- Dizziness
- Nausea
- Vivid dreams
- Mood swings
- Agitation
Many studies have focused on the effects of ingesting melatonin for a short length of time. More research is needed. However, available information indicates that melatonin is usually safe for adults to use for up to three months.
Can you Overdose on Melatonin?
Yes, but the consequences are unlikely to be life-threatening. Other sleep drugs might create harmful levels of drowsiness if consumed in excess; however, there is no proof that this occurs with melatonin alone.
There have been reports of major health concerns in people who mixed high doses of melatonin with other sedative drugs or substances like alcohol. Combining melatonin with other substances may increase the risk of overdose. Keep in mind that while a melatonin overdose does not seem to be lethal, it can result in adverse reactions.
Is It Possible to Recover From Melatonin Overdose?
Yes, a melatonin overdose is treatable. In order to alleviate the symptoms of a melatonin overdose and get your body clear of extra hormones, you should discontinue using melatonin supplements.
Fortunately, melatonin does not remain in your system for very long. Its half-life is one to two hours. The half-life of a drug is the time it takes for the body to eliminate half of its initial dose.
Melatonin frequently disappears from the body within four to five hours. Bear in mind that an individual’s age, sex, and health history determine how long it takes for the body to eliminate any medicine.
To summarize, if you discover that you’ve taken more than the recommended dose of melatonin, cease using it right away. If you take melatonin on a regular basis, you should take a break from it. If your symptoms are severe, get emergency medical assistance. If you still require a sleep aid, consult your doctor to determine the best solution for you.
Other Uses of Melatonin
Beyond sleep, research into the role of melatonin in different diseases includes:
- Cancer prevention
- Autism and ADHD
- Alzheimer’s disease
- Autoimmune conditions (multiple sclerosis, Hashimoto’s thyroid illness)
- Digestive health
- Polycystic ovarian syndrome (PCOS)
- Heart health (cholesterol levels and blood pressure)
- Bone health
People who have just gone through menopause may find that taking the pill every day helps them manage their symptoms better, according to some research. Melatonin administration and doses vary based on the illness being treated. It is important to consult your healthcare physician before using melatonin because, despite encouraging research, there is only limited evidence of its benefits.
Who Shouldn’t Use Melatonin Supplements?
Melatonin supplements have not been evaluated for safety in pregnant or breastfeeding women. Thus, it is best that these women avoid melatonin during these times.
You should not start taking melatonin without first consulting with a healthcare professional if you have certain medical conditions, such as kidney illness, liver disease, autoimmune disorders such as rheumatoid arthritis, or impaired hepatic function.
Melatonin allergy is quite rare. If you have indicators and symptoms such as a rash of the skin, hives, itching, bruising, chest pain, or difficulty breathing after taking melatonin, go to the emergency department right away.
Why You Should Speak to Your Doctor
Consult your physician before commencing melatonin treatment. Based on your optimal dose, a provider will figure out how much you should be consuming and which supplement to purchase.
In addition to informing you about the possible interactions with other medications you are currently taking, your healthcare provider will be able to assist you in formulating a safe regimen for the administration of melatonin.
It’s also important to see a medical professional if you experience adverse reactions while taking melatonin. Seek immediate medical attention if you experience:
- Symptoms of allergic reaction
- Shortness of breath
- Chest pain
- An increase in blood pressure after taking melatonin
Melatonin Overdose and Substance Use
Although there is minimal direct evidence linking melatonin overdoses to substance abuse or mental health issues, certain indirect correlations may exist. Those with addictions and/or mental illnesses who have trouble sleeping may use melatonin or other sleep aids to induce sleep in order to alleviate their insomnia and anxiety symptoms.
These persons are at risk of accidentally taking too much melatonin, especially if they use it incorrectly or in combination with other substances. In addition, substance addiction and mental illness can disrupt regular sleep patterns, resulting in persistent insomnia, among other things. As a result, people may use higher doses of melatonin to fall asleep, raising the risk of an accidental overdose.
Furthermore, overuse of melatonin and other sleep aids may indicate underlying anxiety or depression. To reduce incidents of melatonin overdose and enhance overall well-being, it is critical to correctly diagnose and treat the causes of drug dependency and mental health issues.
What Alternatives Exist to Melatonin for Improved Sleep Quality?
Although more enticing than quick-fix supplements, establishing and maintaining sound sleep habits is a time-tested method for getting good quality sleep. This includes maintaining a consistent bedtime and wake-up time, limiting caffeine and alcohol consumption, engaging in regular physical activity, and reducing the number of rests taken.
Also, a couple of hours before bedtime, you can ensure that your natural melatonin is producing results by diminishing and turning off lights, including those from electronic devices. By adhering to a healthy routine, creating a subdued environment, and maintaining a regular sleep schedule, your brain will be stimulated to secrete melatonin, ultimately facilitating restful sleep.
In addition, cognitive behavioral therapy for insomnia (CBT-I) is the gold standard when it comes to treatments for insomnia. By integrating cognitive tools and behavioral strategies, this sleep remediation program has the potential to reverse the issue successfully.
Find Help Today
Are you dealing with sleep-related issues? The National Rehab Hotline provides free support and information for depression and mental health crises. Please use these resources if you or anyone you care about is depressed, anxious, or dealing with an addiction. Seeing a professional can help you discover the origins of your problems and create a specific recovery plan, and a rehabilitation program can provide safe, comprehensive treatment and support. Call today!