How Much Melatonin Is Too Much – Melatonin is one of the most popular sleep supplements in the world. In the US alone, more than three million people use melatonin supplements to help them fall asleep and wake up less during the night.
When used in low doses, melatonin is safe in most cases and is a great way to keep your body healthy while encouraging regular, restful sleep.
How Much Melatonin Is Too Much
However, always seek the advice of your primary health care provider before using melatonin as a sleep aid. Never exceed the recommended dose or take it during the day.
A Melatonin Gummy For Adults
Melatonin is a natural hormone produced in your brain. It is responsible for helping to maintain your body’s circadian rhythm, which is your natural 24-hour sleep-wake cycle. Your body should naturally produce and release more melatonin in the evening and at night, with levels falling in the morning.
It’s a pretty smart little hormone – it knows when it’s dark or light outside! Darkness causes your body to produce more melatonin, which then gives a sleep signal and helps you fall asleep. Exposure to light, on the other hand, decreases melatonin production and signals your body that it’s time to wake up and be alert.
Research suggests that some people who struggle with falling asleep or staying asleep may not produce enough natural melatonin.
Thus, melatonin supplements are often used to help regulate natural sleep-wake cycles. But melatonin supplements should only be used at the right time of day and only in recommended amounts.
Is Melatonin A Safe Sleep Solution? What Users Need To Know
Some people make the mistake of thinking that if a little melatonin helps, surely a lot will help more. Unfortunately, this is not only wrong, it is also a dangerous line of thinking.
Taking too much melatonin can wreak havoc on your sleep cycle. It can also cause pain, nausea, dizziness, and irritability—all of which are obstacles to restorative sleep. Overdosing on melatonin supplements or taking it a second time can cause you to wake up in the middle of the night and have trouble getting back to sleep. As with any supplement, follow the recommended intake listed on the package or instructions given by your doctor.
Timing is important with melatonin. Remember, your body should naturally produce more melatonin when it starts to get dark outside, so if you take extra melatonin too early in the evening—before the sun starts to set or before you’re ready to go to bed at night—you risk throwing up down the natural cycle your body is trying to maintain. Don’t fight that natural flow.
Melatonin can be very helpful when your regular sleep schedule is disrupted. For example, if you’ve flown across several time zones and have jetlag, or if it’s a big week at work that requires back-to-back late nights. In such situations, melatonin supplements can help you return to your natural rhythm.
Melatonin And Kids
There is another issue of timing that you should be aware of. As you age, your body may naturally produce less and less melatonin. If you’re over 60 and have trouble sleeping or are waking up during the night, low melatonin production may be part of the problem.
It is best to take the lowest amount of melatonin that gives you results. In general, healthy adults can take 0.3 to 5 mg of melatonin about 60 to 90 minutes before they plan to fall asleep.
This amount of time will allow your brain to recognize the extra melatonin and trigger the signal to help you fall asleep.
The above intake amounts have been scientifically studied, but always consult your doctor first before supplementing your melatonin to find the safest intake for your individual needs.
Should You Give Your Kid Melatonin?
When searching for the best melatonin to help you sleep, you’ll find many different doses of melatonin and types of melatonin supplements—from time-release formulas to sublingual melatonin. There are advantages to each formulation and many options to get the best dose and delivery of melatonin for you. Here are some melatonin supplements available from Swanson Health.
Melatonin can be powerful, and for some people, a little is all they need to give their sleep patterns a slight adjustment. Our low-potency option from Swanson Premium contains 500 mcg (0.5 mg) of melatonin in each vegetarian capsule, enabling more precise supplementation so you get the right amount for you.
Sublingual melatonin is taken under the tongue for rapid absorption. This orange-flavored sublingual liquid delivers 1 mg of melatonin in each drop. Melatonin is helpful for occasional insomnia and is a favorite of travelers to help govern the body’s circadian rhythms and ease the body into restful sleep. This sublingual melatonin does not contain yeast, dairy, egg, gluten, soy or wheat. It contains no sugar, salt, artificial colors, flavors or fragrances.
Source Naturals Timed Release Melatonin provides 2 mg of melatonin in each release tablet, which slowly releases melatonin to support quality sleep throughout the night, govern the body’s circadian rhythms, and help the body facilitate restful sleep. This slow-release melatonin supplement also contains 31 mg of calcium.
How Safe Is Infant Melatonin?
Our dual-release formula delivers 1.5mg of melatonin instantly, when you need it most, and another 1.5mg of melatonin is released gradually throughout the night to ensure you get the rest you deserve.
This time-release melatonin formula from Natrol® provides an initial release of melatonin to help you fall asleep quickly, followed by a sustained release or melatonin throughout the night to help you stay asleep. It also provides vitamin B6 (as pyridoxine hydrochloride). The melatonin in this supplement helps create normal sleep patterns to promote more restful, restful sleep along with vitamin B6, essential for melatonin production. This time release melatonin formula does not contain yeast, wheat, corn, milk, egg, soy, gluten, artificial colors/flavors or preservatives.
This supplement helps your body calm down and prepare for healthy, restful sleep. Each tablet provides 6 mg of melatonin. Natrol® has combined the power of L-theanine with melatonin to help you relax naturally in a strawberry-flavored tablet. The fast-dissolving formula offers fast-dissolving technology to help promote rapid absorption.
Our high potency triple strength melatonin capsules deliver 10mg of pure melatonin. This super strong formula provides a high dose of melatonin, which also acts as an antioxidant to fight free radical damage associated with aging.
Pensacola Pediatrician Recommends Parents Limit Supplemental Melatonin For Young Children
Children who sleep well may have better academic performance and fewer weight concerns. They may also be less likely to get injured playing sports and have healthier immune systems. In fact, some experts believe that many children who have trouble concentrating simply have poor sleep habits and don’t get enough rest to pay attention properly in class.
With good sleep so important, is it safe to give your child melatonin to help them get the rest they need? Unfortunately, there hasn’t been enough research on the use of melatonin in children to be sure. Melatonin is a hormone, so it should be used with care, but some research suggests that a very low dose of melatonin used on a limited basis can help children fall asleep.
Some parents use low-dose melatonin to help their child sleep when sleep patterns are disrupted, such as on vacation, after a long day or two of travel or when a busy schedule hasn’t allowed enough time to sleep. This is similar to how a shift worker might use melatonin to regulate their sleep-wake cycle after it goes out of rhythm due to changing work hours. In both cases, the use is very short-term. We recommend that you talk to your doctor before giving melatonin to children.
The best way to help children sleep better is to do what you were probably taught as new parents: establish a good nighttime routine, such as putting away electronics and screens and dimming the lights in the house about half an hour before you put the kids to bed. .
Study: Melatonin Gummies May Contain Higher Doses Than What’s On The Label
If you decide to give your child melatonin after talking with your doctor, try the lowest dose your doctor recommends. Melatonin doses for children often range from 0.5 mg to 6 mg,
But never use more than necessary. Start with a very low dose 30 to 60 minutes before bedtime. Increase the dose only if necessary and never go higher than your doctor recommends.
Melatonin has a reputation for being safe, and for the most part, this is true, although there are some medications that can interact with melatonin.
But it’s important to know that the right amount of melatonin for one person may be too much for another, and the side effects of taking too much melatonin will also vary from person to person.
Can You Take Melatonin Every Night? What A Sleep Expert Has To Say
With the availability of supplemental melatonin in high doses, it can be tempting to hit the highest number right away, but the best approach is to start with a very low dose and stick with the minimum effective dose for you. The “more is better” philosophy does not apply to melatonin.
It is important to talk to your doctor before starting any new dietary supplement, especially if you are taking prescription medication, have a medical condition, or are pregnant or breastfeeding.
That said, melatonin is still listed as “probably safe” when taken for up to two years if used properly and “probably safe” for longer.
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