As blissful as the idea of drifting off to sleep is, sometimes it can be really hard, especially for someone who deals with chronic insomnia, restless leg syndrome, or any number of other sleep-disrupting conditions. For many people, the go-to fix has been to pop a melatonin pill or chew on a melatonin gummy. A 2022 survey by the National Sleep Foundation found that 27.4 percent of adults take melatonin as a sleep aid and that more than five times as many US adults used melatonin in 2018 as in 2000.
However, if you're part of that 27 percent, you may want to take note of the most recent research on the popular supplement: a new research letter published in JAMA Network found that you can't exactly trust what's on the label of a melatonin supplement.
Specifically, 22 out of the 25 melatonin gummies examined contained different amounts of melatonin than what was listed on their labels, reports The New York Times. One gummy contained 74 percent of the amount of melatonin on the package label, another had 347 percent of the labeled amount, and finally, one product contained no melatonin at all, but did contain cannabidiol, or CBD. (It's "currently illegal to market CBD by adding it to a food or labeling it as a dietary supplement," per the Food and Drug Administration, but there are plenty of products on the market that currently do so.)
This isn't the first bit of research to suggest melatonin supplements can be wildly mislabeled. In a 2017 study published in the Journal of Clinical Sleep Medicine, researchers found that, of the 31 supplements they analyzed, the actual melatonin content ranged from -83 percent to +478 percent of the label amount. It also noted that a particular product varied by as much as 465 percent from bottle to bottle meaning you could buy the same exact supplement and get a different dose. Even more worryingly, this study found that eight of the supplements tested contained serotonin a naturally produced hormone, yes, but also a controlled substance used in the treatment of several neurological disorders.
This doesn't bode well for those who take and trust that melatonin gummies are a safe way to help get to sleep. But it's also a glaring reminder that supplements, overall, are kind of sketch. ICYDK, supplements are largely unregulated, meaning you can never be sure exactly what you're getting (but more on that below).
Here's what you need to know about the safety of melatonin gummies and any other supplements you might be taking or see come across your TikTok feed.
"In general, and for adults, I think the answer is yes, most of the time," says family physician Mark T. Loafman, MD. Melatonin is a naturally occurring hormone in the body and is therefore considered safe. Experts also don't believe that melatonin can be addictive or habit-forming.
As a supplement, "there's fairly good evidence that a 'small' supplement dose of oral melatonin shortens the time it takes to fall asleep by anywhere between 10 and 50 minutes," Dr. Loafman says. Specifically, it may be helpful if the time it takes to fall asleep after lights out is uncomfortably long and when other attempts to sleep are not working.
That said, the dosage recommendation for adults is small. Specifically, Cleveland Clinic recommends starting at one milligram and increasing that dose by one milligram (never exceeding 10 milligrams) if needed. But if your melatonin pill doesn't contain the dose it says it does (as the new research suggests may be the case), are you in danger of unintentionally taking too much? And what might happen if you do?
One of the biggest concerns presented by this new research (and the older research, for that matter) is the idea of getting too much melatonin. After all, if one of the tested gummies had 347 percent of the labeled amount, that's got to be one heck of a dose. But can you overdose on melatonin? And what side effects are there if you take too much?
TBH, we don't have all the answers. "Taking too much, or overdosing on melatonin, is also an area in need of formal research," Dr. Loafman says. But there's good news: "The limited studies available have not shown significant adverse effects, which is some reassurance," he says.
That said, there are a couple potential risks, in theory, he says. Higher doses of melatonin are thought to suppress the hormone secretion and regulation in your hypothalamus, pituitary gland, and gonadal glands, for example. So, "higher doses of melatonin over time may increase immune system reactivity," Dr. Loafman says, which could exacerbate immune-mediated conditions (those caused by abnormal activity of the immune system, such as multiple sclerosis or psoriasis. "Again, these are theoretical but are also based on good science," he notes.
In the short-term, taking a megadose of melatonin can cause nightmares or headaches, neurologist Alcibiades Rodriguez, MD, told POPSUGAR in September 2020. You could also experience nausea, dizziness, or daytime drowsiness, which Mayo Clinic describes as a "hangover effect." In one example cited by Poison Control, a 66-year-old man took too much melatonin and it resulted in lethargy and disorientation. He woke up feeling "drugged" and couldn't recall the events of the night before.
If you think you've taken too much melatonin, seek guidance from Poison Control via its online tool or by calling 1-800-222-1222. And if you find yourself experiencing any of those side effects frequently after taking a melatonin supplement, it could be to blame. In this instance, Dr. Rodriguez recommended scaling back on the dosage and speaking with your doctor. And since recent research is showing some brands contain much more melatonin than what's listed on the label, if taking less of one brand isn't alleviating symptoms, you may want to switch to a new one entirely.
Another area of concern around melatonin gummies, specifically, is kids' safety, as children can confuse the gummies for candy and consume too many. "There have been an increasing number of calls to Poison Control centers regarding children accessing and ingesting higher dose quantities of melatonin, for which short-term surveillance is provided, but no long-term studies that we can learn from," Dr. Loafman says.
Over time, it's possible that the effects high doses of melatonin have on hormones could "alter and accelerate the onset of puberty," Dr. Loafman warns, adding that no long-term studies have proven that's a risk.
Regardless, he advises against giving melatonin to any children under 5 and suggests speaking with your child's doctor before giving older kids the supplements.
The Food and Drug Administration regulates supplements as foods, not drugs. That means the organization does not need to test or approve dietary supplements for safety and effectiveness, nor do they need to approve the marketing or labeling. It's "the responsibility of dietary supplement companies to ensure their products meet the safety standards for dietary supplements and are not otherwise in violation of the law," per the FDA, which means it's a bit of an honor system.
"Supplements are largely unregulated, which leaves each manufacturer a wide range of flexibility on what their products contain and what health benefits they claim, so it's really a matter of buyer beware," Dr. Loafman explains. "Similarly, doing your own research on vitamins and supplements is limited to the research that is available, which is often based on small studies and subject to marketing goals."
It's important to keep that in mind when considering studies like the new one presented here. With so much money and marketing behind supplements but little actual oversight, it's difficult for consumers to know exactly what they're getting. (Add on celebrity backing of supplement brands and misinformation and hype spread by social media, and the whole industry seems a bit sus.)
One of the best things you can do is look for products that have been independently verified for quality and purity by the US Pharmacopeial Convention (USP), a nonprofit organization recognized by the FDA, Dr. Loafman says. Poison Control agrees. Look for its gold USP seal on supplement labels. "USP performs testing on vitamins and supplements to verify both the contents and the dosages the product contains. USP and other certifying bodies do not evaluate the purported health benefits or the overall safety, but they do provide peace of mind on contents," Dr. Loafman says.
It's also worth noting that supplements of any kind including melatonin can interfere with certain health conditions and some types of medicine, per Mayo Clinic. For that reason, Mayo Clinic recommends talking to your doctor before taking anything new or if you start to experience any side effects.
Link:
Are Melatonin Gummies Safe? Here's What (Kinda Scary) New Research Says - POPSUGAR
- Dietary Supplements | National Institute on Aging [Last Updated On: June 10th, 2016] [Originally Added On: June 10th, 2016]
- Food fortification - Wikipedia, the free encyclopedia [Last Updated On: June 12th, 2016] [Originally Added On: June 12th, 2016]
- Dietary supplement - Wikipedia, the free encyclopedia [Last Updated On: June 12th, 2016] [Originally Added On: June 12th, 2016]
- Supplements: Nutrition in a pill? - Mayo Clinic [Last Updated On: June 16th, 2016] [Originally Added On: June 16th, 2016]
- Food Supplements: Their Effects on the Body [Last Updated On: June 16th, 2016] [Originally Added On: June 16th, 2016]
- Easy Cooked Dog Food Recipe - Homemade Dog Food [Last Updated On: June 16th, 2016] [Originally Added On: June 16th, 2016]
- Center for Food Safety and Applied Nutrition [Last Updated On: June 16th, 2016] [Originally Added On: June 16th, 2016]
- Zinc Health Professional Fact Sheet [Last Updated On: June 16th, 2016] [Originally Added On: June 16th, 2016]
- Dietary Supplements - Food and Drug Administration [Last Updated On: June 16th, 2016] [Originally Added On: June 16th, 2016]
- MyNutriKids Healthy And Energizing Food And Supplements [Last Updated On: July 16th, 2016] [Originally Added On: July 16th, 2016]
- Food Supplements - Fdevarestyrelsen [Last Updated On: July 29th, 2016] [Originally Added On: July 29th, 2016]
- Dietary Supplements: What You Need to Know [Last Updated On: August 21st, 2016] [Originally Added On: August 21st, 2016]
- Best Brands of Garcinia Cambogia - Food Security [Last Updated On: September 22nd, 2016] [Originally Added On: September 22nd, 2016]
- Food Supplements [Last Updated On: October 1st, 2016] [Originally Added On: October 1st, 2016]
- Dietary supplements, Nutraceuticals, Functional foods ... [Last Updated On: October 6th, 2016] [Originally Added On: October 6th, 2016]
- Food supplements - Food Safety - European Commission [Last Updated On: November 12th, 2016] [Originally Added On: November 12th, 2016]
- Small Animal Food & Supplements - vet-n-pet DIRECT [Last Updated On: November 25th, 2016] [Originally Added On: November 25th, 2016]
- Food Research; 100% Whole Food Supplements for Healthcare ... [Last Updated On: November 29th, 2016] [Originally Added On: November 29th, 2016]
- Food Supplements | Maharishi Ayurveda Products [Last Updated On: November 29th, 2016] [Originally Added On: November 29th, 2016]
- Dietary supplements: Do they help or hurt? - Harvard Health [Last Updated On: December 26th, 2016] [Originally Added On: December 26th, 2016]
- Food Supplements | European Food Safety Authority [Last Updated On: December 26th, 2016] [Originally Added On: December 26th, 2016]
- Supplements - iHerb.com [Last Updated On: January 19th, 2017] [Originally Added On: January 19th, 2017]
- Herbal supplements' illegal ingredients pose health risk, experts warn - The Guardian [Last Updated On: February 6th, 2017] [Originally Added On: February 6th, 2017]
- Getting your calcium dairy vs. dietary supplements - WRVO Public Media [Last Updated On: February 6th, 2017] [Originally Added On: February 6th, 2017]
- Vitamin What? This Food-Based Supplement Line Might Be the Nutritional Antidote You're Looking For - MarieClaire.com [Last Updated On: February 6th, 2017] [Originally Added On: February 6th, 2017]
- Why herbal and dietary supplements cause some doctors concern - Knowridge Science Report [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Are the supplements you take killing you? - Valley News Live [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Experts reveal hidden dangers behind supplements - Science Daily [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Perricone MD Introduces New Supplement Collection Powered By Whole Food Nutrients - PR Newswire (press release) [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Expert Weighs in on Nutrition Trends in 2017 - UMass Lowell [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Top dentist claims sugary foods and supplements bad for nursing home patients' teeth - Irish Mirror [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- A Supplement Company Sued Over Research It Didn't Like And Lost - Consumerist [Last Updated On: February 10th, 2017] [Originally Added On: February 10th, 2017]
- Borderline products: Marketing food supplements in the UK following the glucosamine case - JD Supra (press release) [Last Updated On: February 10th, 2017] [Originally Added On: February 10th, 2017]
- Consumers at risk from drug ingredients in herbal food supplements - The Pharmaceutical Journal [Last Updated On: February 12th, 2017] [Originally Added On: February 12th, 2017]
- Lawmakers propose cutting state food benefit program - New Mexico Political Report [Last Updated On: February 13th, 2017] [Originally Added On: February 13th, 2017]
- Dietary supplement could improve heart health - Medical Xpress - Medical Xpress [Last Updated On: February 14th, 2017] [Originally Added On: February 14th, 2017]
- Daily vitamin D dose would prevent millions of colds - Telegraph.co.uk [Last Updated On: February 17th, 2017] [Originally Added On: February 17th, 2017]
- Lafayette business accused of selling misbranded dietary ... - The Daily Advertiser [Last Updated On: February 17th, 2017] [Originally Added On: February 17th, 2017]
- FTC cracks down on supplement maker that faked talk radio show - STAT [Last Updated On: February 23rd, 2017] [Originally Added On: February 23rd, 2017]
- Artefact - bespoke food supplements created by doctors and ... - PR Web (press release) [Last Updated On: February 23rd, 2017] [Originally Added On: February 23rd, 2017]
- Vitamins have unique job within the body - The Oshkosh Northwestern [Last Updated On: February 24th, 2017] [Originally Added On: February 24th, 2017]
- Safely Navigating the Supplement World - USA Hockey [Last Updated On: February 24th, 2017] [Originally Added On: February 24th, 2017]
- Masquelier's Grape Seed Extract as a Supplement for Vascular Health - Medical News Bulletin [Last Updated On: February 25th, 2017] [Originally Added On: February 25th, 2017]
- Ora Organic on 'Shark Tank': A Look Inside the Plant-Based Supplements - Heavy.com [Last Updated On: February 25th, 2017] [Originally Added On: February 25th, 2017]
- Gut bacteria determines the beneficial impacts of soy food on heart health - Pittsburgh Post-Gazette [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- Cranberry Supplements: Not Bitter, Better - WholeFoods Magazine [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- Stop Taking These 10 Vitamins and Supplements and Eat These Foods Instead - The Daily Meal [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- All Natural Supplements Pitched on Shark Tank - Ora Organic - Huffington Post [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- RIBUS Earns Non-GMO Project Verification for Bev, Food, Pet ... - PR Web (press release) [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- What your family needs to know about IV vitamins - Deseret News [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- CRN and ACI Partner for Dietary Supplements Conference - WholeFoods Magazine [Last Updated On: March 1st, 2017] [Originally Added On: March 1st, 2017]
- Supplement Pitfalls Revealed by Experts - Anti Aging News [Last Updated On: March 1st, 2017] [Originally Added On: March 1st, 2017]
- 'Amphetamine-like substance' in supplements among 2016 food alerts - Irish Times [Last Updated On: March 1st, 2017] [Originally Added On: March 1st, 2017]
- Amazon's private label Elements expands for first time in years with invite-only vitamins and supplements - TechCrunch [Last Updated On: March 4th, 2017] [Originally Added On: March 4th, 2017]
- Dog show win is a win for food supplement company - WSAW [Last Updated On: March 4th, 2017] [Originally Added On: March 4th, 2017]
- Supplemental living - Star2.com [Last Updated On: March 5th, 2017] [Originally Added On: March 5th, 2017]
- Real or Synthetic: The Truth Behind Whole-Food Supplements [Last Updated On: March 5th, 2017] [Originally Added On: March 5th, 2017]
- March is the month: Minnesota FoodShare Campaign makes food shelf donations go further - Southernminn.com [Last Updated On: March 6th, 2017] [Originally Added On: March 6th, 2017]
- Amazon's Elements brand adds vitamins, supplements - Retail Dive [Last Updated On: March 6th, 2017] [Originally Added On: March 6th, 2017]
- Dog show win for Rumor is a win for food supplement company - Channel3000.com - WISC-TV3 [Last Updated On: March 6th, 2017] [Originally Added On: March 6th, 2017]
- The Shocking Secrets Everyone Should Know About Diet Pills - Redbookmag.com (blog) [Last Updated On: March 7th, 2017] [Originally Added On: March 7th, 2017]
- Amazon Launches Amazon Elements Supplements | Whole Foods ... - WholeFoods Magazine [Last Updated On: March 7th, 2017] [Originally Added On: March 7th, 2017]
- Shop for FOOD SUPPLEMENTS supplements - National Nutrition [Last Updated On: March 7th, 2017] [Originally Added On: March 7th, 2017]
- Supplements and prescriptions: a risky combination - KOLO [Last Updated On: March 9th, 2017] [Originally Added On: March 9th, 2017]
- A&H recalls several dietary supplements - KLTV.com - Tyler ... - KLTV [Last Updated On: March 9th, 2017] [Originally Added On: March 9th, 2017]
- Insurer denying Pasco teen with life-threatening food allergy - WTSP.com [Last Updated On: March 9th, 2017] [Originally Added On: March 9th, 2017]
- Sports, doping and supplements: Where do authorities, clubs and leagues stand? - NutraIngredients.com [Last Updated On: March 10th, 2017] [Originally Added On: March 10th, 2017]
- Know your supplements unregistered brands flood markets - DAWN.com [Last Updated On: March 12th, 2017] [Originally Added On: March 12th, 2017]
- Fish Oil Supplements: Are They Good for Cardiovascular Health? - Health Essentials from Cleveland Clinic (blog) [Last Updated On: March 17th, 2017] [Originally Added On: March 17th, 2017]
- DOD campaign guides military community on use of supplements - Robins Rev Up [Last Updated On: March 17th, 2017] [Originally Added On: March 17th, 2017]
- FDA accuses Colorado Springs dietary supplement maker of ... - Colorado Springs Gazette [Last Updated On: March 17th, 2017] [Originally Added On: March 17th, 2017]
- 3 Inexpensive, Protein-Rich Foods that are Way Better For You than Supplements - TheInertia.com [Last Updated On: March 17th, 2017] [Originally Added On: March 17th, 2017]
- Will Goop's New Vitamins Save Us All? - New York Magazine [Last Updated On: March 19th, 2017] [Originally Added On: March 19th, 2017]
- What is a Nutraceutical? - TheHorse.com [Last Updated On: March 21st, 2017] [Originally Added On: March 21st, 2017]
- Vitamin E, Selenium Supplements Won't Curb Men's Dementia Risk - Bloomington Pantagraph [Last Updated On: March 21st, 2017] [Originally Added On: March 21st, 2017]
- Antioxidant supplements don't lower dementia risk | Reuters - Reuters [Last Updated On: March 23rd, 2017] [Originally Added On: March 23rd, 2017]
- Any five super food supplements for wellness? - The Nation Newspaper [Last Updated On: March 23rd, 2017] [Originally Added On: March 23rd, 2017]
- How Important Is Food And Supplement Timing? - Huffington Post UK [Last Updated On: March 23rd, 2017] [Originally Added On: March 23rd, 2017]
- The Natural Way: A few general rules foar taking food supplements - Lovely County Citizen [Last Updated On: March 23rd, 2017] [Originally Added On: March 23rd, 2017]
- Rowan: Go with your gut understanding probiotics - ReporterNews.com [Last Updated On: March 27th, 2017] [Originally Added On: March 27th, 2017]