Melatonin Tablets Research, Uses and Safety

Melatonin tablets are often used for improving the onset, duration and quality of sleep. Melatonin is one of the most widely used dietary supplements in the United States. An estimated 3 million people took melatonin pills in 2012. [1]

Melatonin is a hormone secreted by the pineal gland, which is located in the center of the brain. It is thought to play a significant role in regulating the sleep-wake cycle in humans.

Researchers first identified melatonin as a key component in circadian rhythm when they discovered its connection to light exposure: daylight suppresses melatonin production whereas exposure to darkness triggers it. This means that when the sun sets our bodies naturally starts to produce different hormones, such as melatonin, that will eventually cause us to fall asleep.

Many factors can interrupt this natural cycle. Air travel, exposure to artificial light in the evening and shift work can all interfere with our circadian rhythm and decrease melatonin production. Oral melatonin tablets are sometimes used to help individuals re-establish healthy sleep patterns.

Melatonin

Sleep Supplement

Sleep

Calmness

Daytime Alertness

How It Works:

• Reduces insomnia, jet lag & daytime fatigue
• Promotes restful sleep & calm mood
• Supports brain function, wellbeing & anti-aging

Dosage:

Between 0.5 - 5 mg per day

Safety:

Rated Likely Safe

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Uses of Melatonin Tablets

Along with its role in the sleep-wake cycle, there is continuing research into melatonin’s supplemental use in the treatment of cancer. It is also being investigated for its anti-oxidant properties and ability to bolster the immune system. [2]

Melatonin is the only hormone in the United States sold as an over-the-counter dietary supplement. As an over-the-counter product, it is not regulated like a prescription drug by the United States Food and Drug Administration.

This means that the regulations around its production and sale are significantly different than other hormones, largely because it is naturally present in some foods.

Foods that contain melatonin include orange bell peppers, walnuts, flaxseeds, tomatoes, fenugreek and mustard seeds.

Melatonin Tablets for Sleep Disorders

Melatonin is widely used as a general sleep aid. It has become a mainstream treatment for certain sleep disorders over the past 15 years. Some of these sleep disturbances are discussed below.

Jet lag—the fatigue that results when a person is not adapted to the light-dark cycle of their travel destination—has been shown to respond to melatonin therapy.

In a study, participants who took melatonin before going to sleep at their destination (between 10 p.m. and midnight local time) were found to experience reduced jet lag when they traversed more than five time zones.

Daily doses of between 0.5 and 5 mg of melatonin were equally effective, but those taking 5 mg doses reported quicker, better sleep. [2]

Circadian rhythm disorders, which occur when sleep cycles are disrupted by shift work or blindness, have been observed to respond to melatonin therapy.

Studies indicate the use of bright lights can help re-set circadian rhythms and these studies indicate that 3 mg melatonin tablets are generally effective in restoring sleep patterns. [3]

Delayed sleep disorder is a condition characterized by difficulty falling asleep. Teens and adults suffering from delayed sleep disorder often have difficulty falling asleep before 2 a.m.

Clinical guidelines from the American Academy of Sleep Medicine suggest a single 5 mg melatonin tablet after 7 p.m. can be of value, but clinical studies have yielded inconsistent results. [4]

Insomnia is characterized by difficulty falling and staying asleep. There are mixed messages about using melatonin in the treatment of insomnia.

Current clinical guidelines from the American Academy of Sleep Medicine (dated 2008) do not recommend using melatonin due to questions about its effectiveness. [5]

However, a 2013 analysis that looked at results from 19 different studies found melatonin could reduce the time needed to fall asleep (the average improvement was about seven minutes) and lengthen sleep time (average improvement: eight minutes).

The subjects reported also reported the quality of their sleep improved. [6] In a 2011 study, 2 mg prolonged release oral melatonin pills were observed to result in significant improvements in the quality of sleep in a population of 200 patients. [7]

Recommended Melatonin Dosages

Suggested melatonin dosages vary according to brand. However, most human studies for sleep regulation have found that doses ranging between 0.3 and 5 mg are effective in the treatment of some sleep disorders. Studies also reveal that the timing of the dose is often more important than the quantity.

The effectiveness of melatonin tablets may be affected by the type of supplement taken. Prolonged release supplements in 2 mg doses are routinely approved for insomnia in many countries.

Melatonin is very quickly cleared from the bloodstream and the slow-release formulation is thought to contribute to improved outcomes in patients with insomnia.

On the other hand, quick release formulations are believed to provide better results in moving the sleep cycle of those suffering from jet lag or work-shift related sleep disorders. [8]

Choosing a Melatonin Product

When looking to buy melatonin tablets, remember that melatonin is not regulated by the FDA.

To help make certain that the product you choose is safe, do not use price as your only only consideration. Instead, look for melatonin that is made in facilities that are GMP certified.

GMPs are regulations for good manufacturing practices. These guidelines are established by the FDA to help assure the safety and quality of pharmaceutical products, including dietary supplements.

Melatonin Side Effects, Interactions and Warnings

The most common reported melatonin side effects are headaches, dizziness and daytime sleepiness. Less common side effects include irritability, confusion, mild anxiety, brief feelings of depression and abdominal discomfort. [9]

Melatonin can interact with a variety of medications, including immunosuppressants, diabetes medications, blood thinning medications and birth control pills. Individuals taking these medications should speak with their physician before taking melatonin capsules. [9]

Women who are pregnant and/or breastfeeding and children under eighteen should not take melatonin without first consulting a physician.

Melatonin is not addictive and there are no hangover or withdrawal effects. [10] Melatonin is generally recommended for limited use (two or three months) as the long term effects have not been scientifically established.

In all cases, speak with your physician before taking melatonin tablets to make sure this supplement is right for you.

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