Are Melatonin Supplements Safe?
Melatonin is a hormone produced by your body’s pineal gland in response to darkness. The pineal gland is a structure in the brain, which contains light-sensitive cells. When the pineal gland senses darkness, it begins secreting melatonin into the bloodstream. This is the brain’s way of telling the body to slow down physiological functions and prepare for sleep.
Melatonin levels go up at night to boost sleep, and fall during the day to prevent daytime sleepiness or drowsiness. This is how melatonin regulates your sleep cycle. Many external factors deplete the body’s natural melatonin levels and disrupt your sleep patterns – these include stress, smoking, and working odd hours.
People dealing with sleep issues usually turn to external sources of melatonin, available in the form of tablets, capsules, gummies, and orally-dissolving strips. But this can be a slippery slope if you don’t understand the fundamentals of how to take melatonin. Essential questions, such as is taking melatonin safe or how much melatonin is too much, must be asked before consuming this sleep hormone.
Read on for more information about how safe melatonin is.
Benefits of melatonin
Melatonin is commonly known as the ‘sleep hormone’ because its main job is to help regulate your sleep cycle. It is primarily used as a sleep aid, treating short-term sleep issues and serious sleep disorders, like narcolepsy and insomnia. The benefit of adequate melatonin levels is that they help you get good quality sleep, which has been linked to improved mood, higher daytime productivity, increased energy, and better overall health.
However, melatonin also has a many other benefits for the body, including:
Reduced symptoms of seasonal depression:
Many people suffer from Seasonal Affective Disorder (SAD), which is a mental health condition associated with a lack of sunlight in places with cold weather. The gloomy, sunless weather throws off your body’s natural sleep cycle, triggering feelings of depression.
It has been found that melatonin capsules are effective in reducing symptoms of SAD because they help regulate your sleep-and-wake cycle (1). If you’re suffering from SAD, Setu’s Sleep: Sustain capsules are a great addition to your routine. Each capsule contains 5 mg of immediate-release melatonin and 5 mg of prolonged-release melatonin, both of which improve your sleep quality and help you maintain a healthy sleep cycle.
Improved eye health:
Melatonin has strong antioxidant properties that can prevent cell damage and maintain overall eye health. Studies have shown that the sleep hormone can also be used to treat eye conditions caused by inflammation and aging, such as age-related macular degeneration and retinopathy. Moreover, melatonin intake can even help prevent glaucoma (2).
Reduced jet lag:
Jet lag is a short-term sleep abnormality that affects people travelling across time zones. This can throw off the body’s natural sleep cycle, resulting in uncomfortable symptoms such as headaches, fatigue, indigestion, appetite loss, and daytime sleepiness. It can take up to one week to naturally recover from jet lag, but melatonin supplements can help you adapt to changing time zones more effectively. If you are suffering from jet lag, try Setu’s Sleep: Relax Gummies. In addition to melatonin, each delicious gummy contains L-theanine to promote deep relaxation, chamomile extract to reduce anxiety and induce sleep, and passion flower to enhance sleep quality.
Increased HGH levels:
Some studies have found that regular consumption of melatonin supplements can help increase the levels of human growth hormone (HGH). Also known as somatotropin, HGH is produced by the pituitary gland. It helps regulate sugar and fat metabolism, bone growth, and cellular regeneration. Some studies suggests that it may play a role in how your heart functions, too (3).
You can try Setu’s Sleep: Restore Magic Mints if you do not get good quality sleep. Powered by melatonin and jatamansi, a natural sleep herb, these mints help fix your sleep cycle without being habit-forming.
Additionally, melatonin also offers relief from acid reflux (4) and is key to managing immune function and blood pressure (5).
If you are taking any of Setu’s sleep solutions, it is advisable to consume your daily dose one hour before bedtime. Each of our melatonin formulas contain a combination of powerful ingredients to help you unwind and relax before bed.
Is taking melatonin safe?
Melatonin is considered safe for adults when it comes to long-term and short-term use. It is also safe for children, but doctor’s supervision is still recommended. Ensure that you are sticking to a low dose of melatonin, and increase it only if required.
Many people want to know how much melatonin is safe for adults, but there is no fixed answer to this. There is no official recommended dosage of melatonin for adults, but a range of 0.5 milligram to 10 milligrams has shown to be safe and effective. It is also possible to over consume melatonin, which can cause you to oversleep and experience side effects, like dizziness, headaches, and an upset stomach. So speak to your medical practitioner before selecting the dose that works for you.
Melatonin is also not suitable for people who suffer from autoimmune conditions, such as lupus, multiple sclerosis, and rheumatoid arthritis. You should also steer clear of melatonin supplements if you suffer from liver or kidney problems. If you’re pregnant or nursing a child, it’s especially important to see your healthcare provider before taking any medicine or supplement, including melatonin.
Can melatonin have side effects?
A common side effect of taking melatonin is sleepiness or drowsiness. However, overconsumption can cause other side effects, such as irritability, nausea, headaches, and low blood pressure. Consult a medical professional if you experience any of these side effects.
What can I do to get better sleep?
Ensure that you have a relaxing bedtime routine. Put away all your digital devices an hour before bedtime and try to meditate, indulge in a creative activity, or spend time with loved ones.
Is it safe to take melatonin every night
It is perfectly safe to take melatonin supplements every night. All of Setu’s sleep products contain a regulated amount of the sleep hormone, making it a safe, non-toxic solution for daily use. Taking melatonin daily also helps you reset your sleep-wake cycle without becoming habit-forming.
- The potential therapeutic effect of melatonin in Gastro-Esophageal Reflux Disease – PubMed (nih.gov)