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What is melatonin? How it works & side effects

Is melatonin the miracle cure that solves all your sleep problems? In this article, everything about melatonin's effects, side effects, and correct dosage.

Is a good night's sleep easier said than done for you? You're certainly not alone, as 35 percent of adults report sleeping less than the average adult—less than seven hours per night.

If you're a working adult, it might be even worse: 37 percent of working adults reported sleeping six hours or less per night in 2015-2016, compared to 31 percent in 2019-2020.

The pandemic has made sleep problems even worse. According to research, one-third of people sleep worse than before the pandemic.

The pandemic has exacerbated sleep problems.

Well, no problem, just buy the best melatonin and you're rid of it! Hold on, not so fast...

Because while more and more people say they benefit from melatonin, some also take melatonin in dangerously high amounts, known as a melatonin overdose. And that, of course, cannot be the intention.

In this article, we try to answer all frequently asked questions about melatonin, its effects, possible side effects, and why you should or should not buy melatonin.

What is melatonin?

Melatonin is a hormone produced by the pineal gland in your brain. Melatonin is primarily responsible for regulating your body's circadian rhythm to manage your natural sleep cycle, which is why it's often used as a sleep aid for insomnia.

Hand with glass of water and melatonin tablets on bed

Melatonin effects

Proper melatonin function is important: it makes us feel tired and eventually fall asleep. It's therefore crucial that the melatonin hormone functions well and produces sufficient melatonin.

Your body produces melatonin in the pineal gland in your brain, and it helps regulate your sleep-wake cycle.

Melatonin levels begin to rise at sunset, reach their peak in the middle of the night, and start to decline as night approaches.

Melatonin then naturally blocks signals in your brain that promote wakefulness, making you feel sleepy when it's almost bedtime.

There are indications that exposure to the bright light from mobile phones (which is increasingly common for many people) impairs the function of the melatonin hormone and suppresses it due to the bright light.

Lower melatonin levels can make it harder to fall and stay asleep, and new research now suggests it may also be linked to other health problems.

Sleep mask and alarm clock for a healthy sleep routine

Melatonin supplements as a 'natural sleep aid'

Melatonin supplements are marketed as a 'natural sleep aid,' and many melatonin supplements indeed contain natural ingredients. However, remember that a melatonin supplement is a laboratory-made version of your own hormone with the same name.

The supplement melatonin is believed to help regulate the body's sleep cycle and assist with various sleep problems, such as jet lag, insomnia, shift work sleep disorder, and delayed sleep-wake phase (circadian rhythm sleep).

There's even evidence that melatonin can help with cluster headaches.

Melatonin overdose

In recent years, Belgian and Dutch consumers have been buying more and more melatonin supplements, with market growth rates sometimes exceeding 40 percent.

Typically, a standard melatonin dosage is five milligrams per day for a short period. However, research revealed that a growing group of adults take larger melatonin dosages than the label prescribes, going far beyond the standard five milligrams.

Typically, the melatonin dosage is 5 mg per day.

Moreover, it was found in America that the actual melatonin content in some marketed supplements can be up to 478 percent higher than the amount stated on the label.

A 2017 study in the Journal of Clinical Sleep Medicine even showed that the amount of melatonin in over 71 percent of supplements was inaccurate, with a 10 percent margin.

Of course, the European market is regulated differently, but these figures from the US do indicate that taking more melatonin than stated on the label, even with this in mind, is simply a bad idea.

Woman relaxing with skincare during evening routine

Melatonin side effects

Melatonin is a natural sleep aid with limited side effects. In fact, many prescription sleep aids can cause more side effects. In any case, melatonin is safe for short-term use.

Compared to many sleep medications, you are also unlikely to become dependent on melatonin, experience a reduced response after repeated use, or suffer from a so-called hangover effect.

So, are there absolutely no possible side effects of melatonin? Not entirely. Some melatonin side effects can include:

  • Dizziness
  • Headache
  • Nausea
  • Irritability

Less common side effects of melatonin include:

  • Vivid dreams or nightmares
  • Daytime sleepiness
  • Short-term feelings of depression
  • Abdominal cramps
  • Decreased libido
  • Breast enlargement (gynecomastia) in men
  • Decreased sperm count in men

'Melatonin dreams' are usually a sign that you need to reduce the amount you are taking. You should never start with the maximum dose. Instead, you want to start small and gradually increase if necessary.

How much melatonin per day?

Remember that more melatonin is not better, as one milligram per day can already be sufficient. This is while many supplements contain five to 10 milligrams per serving.

If you feel sleepy from melatonin in the morning, try taking less. Never drive or operate machinery within five hours of taking it.

Person taking melatonin supplement with glass of water

Drug Interactions

Melatonin can also reduce the effectiveness of some medications, while it reduces the side effects of others.

These are some possible drug interactions to watch out for:

  • Antidepressants
  • Antipsychotic medications
  • Benzodiazepines
  • Birth control pills
  • Blood pressure medications
  • Beta-blockers
  • Blood-thinning medications (anticoagulants)
  • Interleukin-2
  • Non-steroidal anti-inflammatory drugs (NSAIDs)
  • Steroids and immunosuppressants
  • Tamoxifen

Consult your doctor before using melatonin if you have any health conditions or are taking other medications.

So, does melatonin work for sleep?

Research suggests that melatonin supplementation can help people with a disrupted circadian rhythm, such as those working night shifts and people experiencing jet lag.

Melatonin supplements may also help people with chronically low levels, such as those with schizophrenia who experience poor sleep quality, to sleep better.

A randomized, double-blind study found that two milligrams of extended-release (PR) melatonin, administered one to two hours before bedtime, compared to a placebo, resulted in significant improvements in sleep quality and length, morning alertness, and health-related quality of life.

The study also found that whether the melatonin dosage (two milligrams PR) was short-term or long-term, there was no dependence, tolerance, recurring insomnia, or withdrawal symptoms.

Melatonin can promote the sleep-wake rhythm.

Studies have found evidence that melatonin is effective in promoting the sleep-wake rhythm in people with delayed sleep phase disorder. People with delayed sleep phase disorder have difficulty waking up later in the morning than is considered normal/socially acceptable.

Taking melatonin can help people with this sleep problem fall asleep a bit earlier, although it may take some trial and error to determine the best timing and dose.

Other studies show that for normal sleep problems, such as sleep onset and sleep efficiency, the data cannot yet confirm a positive benefit. One study indicates that no recommendation can be made for the use of melatonin in shift workers.

One of the problems is that many people do not take melatonin correctly, as timing is important. Instead of taking it right before bed, experts recommend taking it several hours before bedtime for it to be effective.

Woman waking up refreshed in comfortable bed

Conclusion: Melatonin works and is (in moderation) safe

Should you take melatonin? While melatonin in recommended dosages is still considered safe with a low chance of side effects, you should not take melatonin long-term and not use more than five milligrams. Even start with a lower dosage.

Don't take it right before bed. Instead, take it several hours before you expect to hit the pillow.

Does melatonin provide a good night's sleep for everyone? The answer is more nuanced: for some people, it works. For many, it doesn't help, while people with more serious sleep problems, such as shift work sleep disorders or a circadian rhythm sleep disorder, may benefit directly. It can also be used for jet lag.

If you are young or old and have sleep problems, it is still better to improve your sleep habits before opting for melatonin. For example:

  • Turn off your screens (blue light) at least an hour before bedtime
  • Maintain a consistent sleep-wake cycle
  • Sleep in a cool and dark room
  • Avoid vigorous exercise late in the evening
  • Avoid caffeine after 2 PM
  • Use your bed only for sleeping (instead of watching TV or reading)

As indicated in the JAMA study, the growing popularity of melatonin and its increasing therapeutic potential – such as evidence of its antioxidant and anti-inflammatory properties – warrant further research, including a careful examination of its long-term safety profile.

Sources About this "What is Melatonin" article

Insomnia vs. Autism and Psychological Problems

Consumentenbond has published an article about the challenges of insomnia, often observed in autism and psychological problems. They highlight both Circadin, a registered medicine, and Valerian, a popular food supplement. Although neither offers a direct solution, it is mentioned that increasing serotonin, which is involved in physiological processes, can help. They also emphasize the need for caution when taking such products to prevent overdose and potential addictive effects. Do you want to know more about melatonin and if it's for you? Email our editorial team at support@vitamines.com.

What do medical professionals in the hospital say about side effects?

Most medical professionals acknowledge that medications such as antidepressants can have neurological effects that may impact the day and night rhythm. Users sometimes report symptoms such as headaches, dizziness, and palpitations. Abdominal pain and menstrual pain are also noted, as well as possible influence on breastfeeding. The link between nutrition and serotonin is complex. It is crucial to consult a hospital if you suspect side effects such as a fungal infection.

Knowledge Centre for Nutritional Supplements

Welcome to our knowledge centre, your source for nutritional supplements during pregnancy and breastfeeding. From kinetic energy, boosted by strength training, to the neurological calm that L-tryptophan can offer, we have an assortment tailored to your needs. Please note that nutritional supplements such as melatonin are never a substitute for healthy foods or a remedy for addictive behaviour, alcohol consumption, medication, or excessive exposure to artificial light. We strive for a balanced, psychologically healthy lifestyle.

 

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