Melatonin is a hormone that plays a vital role in regulating the sleep-wake cycle. It is available as a dietary supplement and is commonly used to address sleep issues like insomnia and jet lag¹. Despite its popularity, melatonin supplementation is not officially approved by the U.S. FDA, though it is recognized as a first-line therapy for insomnia by some medical organizations².

Benefits

1. Regulating Sleep: Melatonin can help manage sleep disorders by promoting sleep and resetting circadian rhythms. It is useful in situations like jet lag or shift work, where the body's natural sleep cycle is disrupted³.
2. Antioxidant Properties: Beyond sleep, melatonin acts as a potent antioxidant and has been researched for potential benefits in conditions like Alzheimer’s and multiple sclerosis⁴.
3. Low Dependency Risk: Unlike many sleep medications, melatonin has a lower risk of dependency and tolerance¹.

Side Effects

1. Common Side Effects: These include headaches, dizziness, nausea, and daytime drowsiness⁵.
2. Less Common Side Effects: Some individuals may experience vivid dreams, mood swings, or gastrointestinal issues⁶.
3. Potential Interactions: Melatonin can interact with various medications, including blood thinners and immunosuppressants⁷.

Recommendations

• Dosage: It is often recommended to start with a low dose to minimize side effects. Higher doses may not necessarily be more effective and can lead to increased side effects, including daytime sleepiness¹.
• Consultation with Healthcare Providers: It's advisable to discuss with a healthcare provider before starting melatonin, especially if you have existing health conditions or are taking other medications⁵.

Overall, while melatonin can be helpful in improving sleep quality and managing sleep disorders, it should be used cautiously and preferably under medical supervision³⁵.

Footnotes

1. "Mayo Clinic Minute: What to consider before using melatonin supplements for sleep," DeeDee Stiepan, Mayo Clinic News Network, 2022. ↩ ↩² ↩³

2. Rosemary A. Savage, "Melatonin - StatPearls," NCBI Bookshelf. ↩

3. "The effectiveness of melatonin for promoting healthy sleep," Rebecca B Costello, National Institutes of Health, 2014. ↩ ↩²

4. Deanna M. Minich, "Is Melatonin the 'Next Vitamin D'?: A Review of Emerging Science, Clinical Uses, Safety, and Dietary Supplements," Nutrients, 2022. ↩

5. Brent A. Bauer, M.D., "Pros and cons of melatonin," Mayo Clinic. ↩ ↩² ↩³

6. NHS, "Side effects of melatonin," 2023. ↩

7. Lucreția Anghel, "Benefits and adverse events of melatonin use in the elderly," 2022. ↩