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Is Melatonin Safe For Everyday Use

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Make sure that you know your dose. If it is not written on the label, check with your pharmacist or doctor.

Take your melatonin one to two hours before you go to bed, and after some food. This can be a small snack before bedtime, like a biscuit or two, if you have your evening meal more than two hours before you go to bed.

Do not break or chew the modified-release tablets. This is because they have a special system in them to deliver the medicine into your body slowly, over a few hours. Swallow the tablet whole with at least half a glass of water while sitting or standing.

You should make sure that you do not watch TV or use a computer or mobile phone at least an hour before going to bed, as light from these can stop your body from making its own melatonin.

When To Worry And Seek Medical Assistance

You probably dont need to see a doctor for a minor overdose that causes a mild headache, nausea, or drowsiness. These symptoms may improve once you stop taking the supplement or reduce the amount you take each night.

In the case of a severe overdose or side effect like an abnormally low blood pressure see a doctor right away. You should also get medical help if you feel that the supplement interacts with your prescription medication. For example, you might take your diabetes medication as scheduled to control your blood sugar, yet your blood sugar still remains elevated.

Medical treatment will focus on stabilizing your health. So if too much melatonin causes low blood pressure, your doctor will work to get your blood pressure back to a healthy level.

To avoid complications, talk to your doctor to see whether melatonin is safe for you. If so, get dosing recommendations from your doctor to avoid problems in the future.

Is Melatonin Safe For Senior Citizens

Since the deterioration of sleep quality with age occurs by itself due to lower melatonin production, melatonin supplements seem to be the simplest way to fill the need for this hormone. But are they safe for the elderly?

A study conducted in 2007 concluded that prolonged-release melatonin supplements showed good results in improving the quality of sleep in patients aged 55 years and older. The results were good for patients with dementia as well as for those whose cognitive functions were not significantly impaired. Therefore, taking melatonin is not only safe but also effective.

But its important to remember that the elderly, along with insomnia, often have age-related and chronic diseases such as hypertension, diabetes, or cardiovascular diseases and melatonin can interfere with the effectiveness of the drugs aimed at treating these conditions. Thats why, before you start taking melatonin supplements, an appointment with a healthcare professional is highly advised.

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What To Know About Dietary Supplements And Safety

The FDA classifies melatonin as a dietary supplement, meaning that its regulated less strictly than a regular drug. For dietary supplements, label claims and product safety dont have to meet FDA approval before theyre marketed.

A 2017 study of 31 different melatonin supplements found that the actual melatonin content of 71 percent of the products didnt match the claim on the label. Additionally, 26 percent of products contained serotonin, which can be potentially harmful even in small doses.

When shopping for melatonin supplements, look for products that are USP verified. United States Pharmacopeia is an independent organization that works to ensure proper quality and dosing of dietary supplements.

If you experience side effects from melatonin, stop taking it and speak with your doctor. They may recommend using a lower dose or trying out an alternative medication or sleep aid.

The Jury’s Still Out On Melatonin’s Effects On Blood Pressure


High blood pressure is a major health problem in the United States. According to the Centers for Disease Control and Prevention, approximately 45% of Americans have hypertension, defined as a systolic blood pressure of 130 mmHg or greater or a diastolic blood pressure of 80 mmHg or greater. Having high blood pressure greatly increases your risk for both heart disease and stroke.

If you have hypertension, you may be looking into ways to lower it. And, in fact, you might have heard that melatonin is a “natural” way to lower high blood pressure, but experts haven’t reached a consensus on this yet. On the one hand, a 2004 study published in Hypertension found that taking 2.5 milligrams of melatonin daily for three weeks decreased individuals’ systolic blood pressure by 6 mmHg and decreased diastolic blood pressure by 4 mmHg. A single dose of melatonin, however, had no effect. On the other hand, the Mayo Clinic cautions that melatonin may worsen blood pressure among those already taking medications to manage their high blood pressure.

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What If I Can’t Take Melatonin Or It Doesn’t Work Or Me

If melatonin isnt helping with sleep after a week or two of nightly use, Dr. Malow recommends checking in with your doctor about other options. Also, make sure you are taking a wider behavioral approach, including limiting caffeine after early afternoon, limiting alcohol, and turning screens off at least 30 minutes before bedtime, she says.

How Does Melatonin Work In The Body

Your body releases melatonin as darkness sets in. It peaks overnight, and slows its production as the body senses light. As you can imagine, late-night screen use and bright electric lights can mess with melatonin release and in turn, our sleep-wake cycles. If our melatonin release is interrupted, its not just our sleep that can suffer, but our reproductive hormones and inflammation levels can go off-kilter, too.

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It May Give Your Metabolism A Boost

Poor sleep is linked to increased appetite and weight gain. Getting more sleep by taking a melatonin supplement might help. An analysis of 15 studies published in the journal Chronobiology International looked at research on how melatonin affects calorie intake and the hormones that regulate hunger and fullness. They found that melatonin does seem to benefit the metabolism and “may be a potential therapeutic agent against endocrine-metabolic disorders.”

Are There Any People Who Should Avoid Taking Melatonin

Five Things Parents Should Know About Melatonin

Theres limited research into the safety of using melatonin supplements during pregnancy. Also, while melatonin is a normal component of breast milk, theres little research into the effects of taking melatonin supplements while breastfeeding.

Because of this, its best to avoid taking melatonin if youre:

  • pregnant

Its a good idea to schedule an appointment with your doctor or healthcare provider if you notice that you:

  • frequently have trouble falling asleep or staying asleep at night
  • often feel drowsy or tired during the day
  • have trouble performing your daily activities

Your doctor will work with you to discuss your sleep routine and lifestyle habits. They may also ask you to keep a sleep diary to track the amount of sleep youre getting over a period of time.

Its also possible that your doctor will perform a physical exam and order blood tests. These can help them rule out a medical condition that may be causing your sleep issues.

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What Medications And Substances Does Melatonin Interact With

Melatonin may interact with several different types of medications, including:

Because melatonin supplements can make you tired and drowsy, avoid mixing them with:

Is It Safe To Take Melatonin Every Night Here’s What Sleep Experts Say

Everything you need to know about taking melatonin supplements regularly.

Not being able to fall or stay asleep is frustrating, especially if it happens on a regular basis. To get much-needed rest, many people turn to the sleep supplement melatonin, which is a synthetic version of the natural melatonin your body makes to help induce sleepiness. But is melatonin safe to take every day? Here’s what sleep experts what you to know about melatonin and whether regular daily use is risky.

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Work With Not Against Melatonins Sleep

Melatonin levels rise about two hours before bedtime, Buenaver says. Create optimal conditions for it to do its job by keeping the lights low before bed. Stop using your computer, smartphone or tabletthe blue and green light from these devices can neutralize melatonins effects. If you watch television, be sure youre at least six feet away from the screen. Turn off bright overhead lights too. Meanwhile you can help program your body to produce melatonin for sleep at the right time of day by getting exposure to daylight during the morning and afternoon. Take a walk outside or sit beside a sunny window.

When To Take Melatonin

How safe is melatonin for adults $66

It is essential to take melatonin at the correct time of day. Taking it too early or too late can alter a persons biological clock and shift their sleep and wake times.

The National Health Service recommend taking melatonin 12 hours before your desired bedtime which for most is around 8:00-9:00 pm.

People who are traveling and want to take melatonin to prevent jet lag should start taking this supplement a few days before they leave. This will help acclimatize their bodies to the new time zone. It is best to take melatonin 2 hours before bedtime at the destination.

A person may recover more quickly from jet lag if they take melatonin.

Taking melatonin may help with a few different health conditions, including:

  • jet lag
  • delayed sleep-wake phase disorder
  • sleep problems in children with attention-deficit hyperactivity disorder and autism
  • anxiety before and after surgery

One report suggests that melatonin may also provide the following benefits by:

  • protecting the heart by reducing blood pressure in people with insomnia
  • having protective effects against cancer and enhancing the impact of cancer treatments
  • reducing the damaging effects of obesity on the body by lowering inflammation
  • slowing mental decline in people with dementia

However, more research will be necessary to prove these benefits in clinical trials.

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You May Experience Some Mild Side Effects

When it comes to dietary supplements, melatonin is considered one of the safest. As a 2016 paper published in Clinical Drug Investigation concluded, “In general, animal and human studies documented that short-term use of melatonin is safe, even in extreme doses.” The authors noted that even long-term usage of melatonin causes only “mild adverse effects comparable to placebo.” The Mayo Clinic agrees, highlighting the fact that, unlike some other sleep medications, melatonin doesn’t appear to be habit-forming. In addition, individuals don’t seem to become habituated to melatonin, meaning they don’t need to take larger and larger doses as time goes on in order to get the same results.

But that doesn’t mean melatonin is totally without side effects. As the Mayo Clinic explained, some people may experience headache, dizziness, nausea, or daytime drowsiness. More rarely, taking melatonin could cause feelings of depression, anxiety, or irritability disorientation tremors or abdominal cramps. The National Center for Complementary and Integrative Health cautioned that, as with any substance, it’s possible to have an allergic reaction to melatonin. The NCCIH also noted that melatonin may be riskier for certain groups, including breastfeeding or pregnant women, children, and older adults.

What Is Melatonin Exactly

Melatonin, aka the “hormone of darkness,” is made by your body in the pineal gland just above the center of the brain. This hormone helps regulate the sleep-wake cycle of your internal clock. Melatonin gets released when the sun goes down,Beth Malow, MD, a professor in the department of neurology and pediatrics and director of the sleep disorders division at Vanderbilt University Medical Center, tells Health.It makes us drowsyabout two hours after melatonin starts getting released, we are ready to go to sleep. In the morning when the sun comes up again , melatonin levels fall, cueing your internal clock that it’s time to wake.

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Does Melatonin Help You Go To Sleep

Although melatonin is widely used to help people sleep, it isnt a sleeping pill, nor does it cause immediate sleep.

If you take a sleeping pill, you may fall asleep within 30 minutes of ingesting the medicine. Melatonin doesnt have the same effect.

With melatonin supplements, your body gradually become sleepier until you fall asleep. It might take up to two hours from the time you take melatonin until you finally fall asleep. This is why you should take the supplement about one to two hours before bed.

Is Melatonin Safe For Kids A Look At The Evidence

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Unfortunately, poor sleep can affect a childs mood and ability to pay attention and learn. It has also been linked to health issues such as childhood obesity .

This is why some parents consider giving their children melatonin, a hormone and popular sleep aid.

Though its considered safe for adults, you may wonder if your child can safely take melatonin.

This article explains whether kids can safely take melatonin supplements.

Melatonin is a hormone produced by your brains pineal gland.

Often referred to as the sleep hormone, it helps your body get ready for bed by setting your internal clock, also called the circadian rhythm .

Melatonin levels rise in the evening, which lets your body know its time to head to bed. Conversely, melatonin levels start to fall a few hours before its time to wake up.

Interestingly, this hormone plays a role in other functions besides sleep. It helps regulate your blood pressure, body temperature, cortisol levels and immune function (

In the US, melatonin is available over-the-counter at many drug and health food stores.

People take melatonin to cope with a variety of sleep-related issues, such as:

  • Insomnia
  • Sleep disorders related to mental health
  • Delayed sleep phase syndrome
  • Circadian rhythm disorders

However, in other parts of the world, including Australia, New Zealand and many European countries, melatonin is only available with a prescription.

Many parents wonder if melatonin supplements can help their child fall asleep.

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What Is The Appropriate Dosage

Because of melatonins sleep-promoting effects, supplement versions of it are often used to treat a variety of sleep problems, such as:

Because melatonin plays such a vital role in helping regulate your sleep cycle, you may think your body needs a lot of it, but the pineal gland produces a very small amount.

Naturally, melatonin production is tightly regulated in our bodies, thus only a small amount is needed, Sadiq explains. But melatonin supplements can be found in much larger doses than that, with some doses going up to 20mg. Thats because everyone metabolizes melatonin differently. For instance, if someone took 1mg of melatonin, they may have up to 0.5mg of it in their blood, while someone else may have 0.1mg after taking the same dose. Thats why its great to have various strengths of melatonin available in the market to fit everyones needs and physiology.

Its important to note that melatonin supplementation is sold in the U.S. as a dietary supplement, not a drug, therefore it is not regulated by the Food & Drug Administration . Because of this, there is no guideline for quality, efficacy and dosage. Thats why Sadiq recommends reading labels, doing your research and buying from quality, trusted brands.

Can You Take Melatonin With

Before you take melatonin, check with your doctor if you have any existing health conditions. According to, which is powered in part by the American Society of Health-System Pharmacists, Harvard Health and Mayo Clinic, you should take caution — and ask your doctor if you can take melatonin — if you have any of the following health conditions:

  • High blood pressure

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Is It Habit Forming

According to the National Sleep Foundation, experts do not believe that melatonin is addictive on a short term basis. Unlike other sleep medicines, it does not cause symptoms of withdrawal when people stop using it.

However, scientists need to carry out more long-term research to confirm that this sleep aid is not habit-forming.

Some people do become dependent on melatonin to sleep. They may find that when they stop taking this supplement, they have a harder time falling asleep.

As with any supplement, people need to check with their doctor before they take melatonin. Getting advice from a doctor can help prevent avoid adverse effects, dependency, and possible interactions between melatonin and other medications.

Consider Melatonin Sleep Help For Occasional Insomnia


Even sound sleepers have trouble falling asleep or staying asleep once in a while, Buenaver says. You may want to try melatonin for sleep if you have difficulty for more than a night or two. Research shows that a supplement may help people with insomnia fall asleep slightly faster and may have bigger benefits for those with delayed sleep phase syndromefalling asleep very late and waking up late the next day.

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