In today’s fast-paced world, sleep deficiency, often resulting from inadequate quantity or poor quality of sleep, has become a big problem. Many people, both young and old, resort to various remedies and supplements to improve their sleep and maintain sleep hygiene. Melatonin supplementation is one such remedy that has gained a lot of popularity in recent times.
In general, melatonin is a hormone produced by the brain in response to darkness, prompting the body to sleep. It is what maintains the circadian rhythm, which is your body's internal clock that manages the sleep-wake cycle based on the immediate environment and light exposure.
But while naturally produced melatonin is crucial for your sleep, are dietary supplements really that effective? Is there a risk of overdose? We asked an expert to shed light on the same.
Also Read: How Maintaining A Sleep Schedule Boosts Your Heart Health: Ways To Create One
When To Take Melatonin?
Melatonin is usually ingested by people who want to regulate their sleep cycle, which is disrupted due to their lifestyle, says Dr Priyanka Kuri, Consultant – Dermatology, Aster Whitefield Hospital, Whitefield, Bengaluru.
According to the UK's National Health Service (NHS), melatonin is usually taken for short-term or long-term sleep problems or insomnia in both adults and children. Some people may also take it for jet lag. However, it is important to always consult a doctor or a healthcare professional before popping these supplements.
Can You Overdose On Melatonin?
Dr Kuri says, “A melatonin overdose can occur in two possible ways: either when the body produces more melatonin or when a person consumes more than the prescribed amount of dosage.”
“If overdosed on melatonin, one can experience dizziness, nausea, drowsiness, hypertension, joint pain, anxiety, diarrhoea, hypothermia, and even nightmares,” she adds.
According to the National Center for Complementary and Integrative Health, short-term use of melatonin supplements appears to be safe for most people. However, data on its safety for long-term use is still lacking.
When it comes to taking melatonin as a dietary supplement, one should also be aware of:
- Interactions with medications
- Possible allergic reaction risk
- Safety concerns for pregnant and breastfeeding women
- Safety concerns for older adults
How Much Melatonin Should You Take In A Day?
The melatonin requirements for each body can vary with respect to age, weight, height, and other factors, says Dr Kuri, adding that, on average, a standard adult dosage ranges between 1mg and 10 mg.
However, she recommends consuming melatonin supplements only after consulting a healthcare professional.
Should Children Be Given Melatonin?
Melatonin shouldn't be given to children under the age of three, warns Dr Kuri.
This is because it may be harmful for their neurological development, she says.
“While accidental melatonin use is usually not dangerous, some children may experience symptoms such as nausea, vomiting, and anxiety.
“The child may experience gastrointestinal problems, daytime sleepiness, hormonal imbalances, and disruptions in their body's normal melatonin production if they take melatonin more than once,” she concludes.