Health benefits from a restful night's sleep, and an increasing number of individuals are turning to melatonin as a sleep aid. But a recent study cautions that people might be taking the sleep medication at dangerously excessive dosages.
Since melatonin is a dietary supplement rather than a pharmaceutical, its purity, composition, and quality might vary. It is also not subject to FDA regulation. Before using melatonin, see your doctor, particularly if you have any underlying medical concerns.
1. Tiredness
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Melatonin may give the impression of being sleepy, which can lead to fatigue or daytime sleepiness. Your general health, happiness, and productivity may be affected by this.
In general, melatonin is safe when used in tiny amounts and for brief periods of time, but not when taken excessively. Excessive dosages may make adverse effects, such as nausea and headaches, more likely.
A balanced, whole-foods diet, regular exercise, mindfulness training, and proper sleep hygiene are the best ways to treat insomnia. It's also crucial to consult your physician prior to using any dietary supplements.
2. Nausea
Melatonin-induced nausea frequently affects the stomach and digestive tract. Lightheadedness may result, which can be problematic for adults and small children who drive or do dangerous jobs.
According to Covassin, those who wish to experiment with melatonin for sleep should consult a physician. She recommends against long-term use and offers alternatives that have been shown to be more effective, such as cognitive behavioral therapy and setting up a sleep-friendly environment. She also suggests utilizing just USP-verified melatonin.
3. Acid reflux
Researchers have shown that even though adult over-the-counter melatonin use has been rising, many users may be consuming dangerously excessive doses of the drug. An excess of melatonin can result in symptoms like nausea and vivid dreams, as well as symptoms like lightheadedness and insomnia.
Instead of taking a medication, make lifestyle changes to improve your sleep, such as consuming melatonin-rich foods like almonds and tart cherries. Additionally, there are alternative, more effective treatments available if you suffer from persistent insomnia.
4. Vertigo
After taking melatonin, some people report feeling lightheaded, presumably as a result of low blood pressure. When taking melatonin, it's crucial to keep an eye on your blood pressure and stay away from stimulants like caffeine and alcohol at night.
At very low doses, which are closer to the amount our bodies naturally make, melatonin is generally safe for long-term use. It is recommended to begin with a low dose (e.g., 0.3 mg) and increase it gradually. Consult a physician before beginning any new supplement regimen.
5. Weakness in muscles
Melatonin may cause pharmacological interactions with other prescriptions, including anticonvulsants, blood thinners, blood coagulation herbs and supplements, diabetes treatments, immune system suppressors, and some forms of contraception. Consult a medical professional before using melatonin.
The good news is that, according to Covassin, the few adverse effects that people have mentioned are related to using modest dosages of melatonin for brief periods of time. However, she suggests other tried-and-true treatments if chronic insomnia still doesn't go away. For instance, restrict your screen time before bed and stay away from caffeine.
6. Despondency
The National Center for Complementary and Integrative Health states that while studies have shown short-term melatonin use may benefit those with shift work or jet lag, long-term safety has not been shown. In addition, it may conceal underlying sleep issues or result in negative side effects like agitation, disorientation, lightheadedness, and stomachaches.
Low doses of melatonin can interfere with various medications, such as blood thinners, diabetes medications, and anti-seizure medication, and it is not safe to take it during pregnancy or while nursing. Buy melatonin only that has been certified by the US Pharmacopeial Convention and isn't derived from synthetic materials.
7. Diarrhea
While studies on melatonin and IBS are still underway, some preliminary trials have demonstrated effective reduction of stomach pain. But more investigation is required.
Before taking any vitamins or medications, it's crucial to see your doctor, particularly if you have any underlying health issues. Certain medications, such as high pressure and antidepressants, may interact with melatonin.
Melatonin consumption is also not advised if you are expecting or nursing a baby. It is unknown to researchers if low doses are safe for infants and fetuses.
8. Insomnia
The brain naturally secretes melatonin, a hormone that aids in sleep regulation and circadian rhythms. It has been discovered to improve sleep quality by facilitating deeper and more restful sleep.
When trying to improve sleep habits, people with jet lag or insomnia can benefit from using melatonin; however, long-term usage of this medication should be discouraged, particularly if you have dementia. Fall risk may also rise with prolonged melatonin use. Women who are nursing or pregnant shouldn't use it.
