Melatonin itself is not a sleeping pill, but a hormone synthesized by the pineal gland in the brain. Also known as the night hormone, it's an important messenger that helps the body get into night mode. The current study found that the secretion of melatonin has a circadian rhythm, which is low during the day, starts to rise gradually after nightfall, reaches a peak between 23:00 and 3:00 a.m., and then drops sharply before dawn. When the outside light is bright, the secretion of melatonin will be inhibited. When the outside light is dim, the secretion of melatonin will be stimulated to help us better enter and maintain a good sleep.
Is melatonin bad for you?
Myth 1: Taking too much melatonin can lead to addiction
Truth: Don't worry too much.
Whether a thing can be addictive or not has several hallmark characteristics: withdrawal or dependence symptoms will appear after stopping the drug; larger doses will be required to maintain the same effect as before.
Judging from current use, melatonin has not been reported to cause withdrawal symptoms or drug tolerance and is unlikely to be addictive. Instead, studies are showing the potential of melatonin and its analogs in the management and treatment of drug addiction.
Myth 2: Melatonin affects fertility
Truth: Don't worry too much.
It is rumored that taking large amounts of melatonin can cause hypothermia, release too much prolactin and affect fertility. Studies of melatonin use for up to 4 years have shown no significant adverse effects in various pediatric populations. Potential side effects of melatonin's possible inhibition of the hypothalamic-gonadal axis (leading to precocious puberty) have also not been demonstrated in the current study.
Myth 3: Melatonin is not suitable for long-term supplementation
Truth: No serious side effects have been found so far, so don't worry too much.
Since melatonin preparations are not a "controlled preparation" in most countries, they are often used for a long time and in excess. Fortunately, even so, there are no reports of serious side effects.
Commercially available melatonin doses are often relatively large (5-20mg), much higher than the physiologically required dose (0.3mg-0.5mg), and higher doses do not bring benefits, but there is an overdose risk. The study found that 0.1-0.3mg can actually promote sleep, and 0.3-0.5mg can regulate the phase of the circadian rhythm. Then, if you can use melatonin after evaluation by your doctor, you must pay attention to the specifications of the melatonin preparation. For example, if you buy a 1.0mg tablet, you can use it in two halves. However, the absorption rate is different for each person. Please ask your doctor or read the instructions for the dosage.
