Melatonin has been used as a supplement to promote sleep since the mid-1990s. While many view melatonin as a safe option because it is a natural hormone produced by our bodies, there are associated risks. Here are factors to consider before taking melatonin:
It’s Not Regulated:
Melatonin is sold over-the-counter, meaning it is not regulated. Any company can label a product as melatonin, regardless of its actual content. Fortunately, many companies now opt for third-party testing, which allows external verification. When purchasing melatonin, always check for third-party verification seals.
Mental Health Impacts:
Just because melatonin is natural doesn't negate the fact it's a chemical. Chemical messengers in our body work with many different systems in our body, triggering specific processes. Melatonin regulates our sleep-wake cycle, aligning with our circadian rhythm. Taking synthetic melatonin can disrupt this cycle and potentially impact other chemicals like serotonin and dopamine, both vital to our mental well-being (Alexiuk, 1993). Low levels of serotonin and dopamine have been linked to depression, anxiety, ADHD, and even Parkinson’s Disease.
Reproductive Health Impacts:
Hormone replacement therapy (HRT) has been controversial for many years due to its high affinity for benefits and harm. HRT often revolves around sex hormones such as estrogen, progesterone, and testosterone. Yet, other hormones, including melatonin, can influence various bodily processes as well. Notably, a study highlighted that prolonged exposure to high doses of melatonin could reduce gonad size (Tamarkin, 1997). Introducing any synthetic hormone can potentially disturb our body's natural hormonal balance.
Potential for Vivid Dreams:
Melatonin improves sleep quality by promoting REM sleep. REM sleep is when most of the brain’s restorative mechanisms are accomplished. It is also when we dream. An excess of melatonin can intensify these dreams, making them extremely vivid. Some individuals actually experience disturbed sleep due to these intense dreams, waking up in a panicked state in the middle of the night.
Sleep is obviously essential for our mental and physical well-being. While melatonin can be helpful for resetting disrupted sleep patterns, excessive or prolonged use may introduce other unnecessary challenges. Before supplementing with melatonin, make sure that the potential benefits outweigh the risks. And always consult a healthcare professional to determine the best approach to your sleep concerns.
References
Alexiuk, N. A., & Vriend, J. P. (1993). Melatonin reduces dopamine content in the neurointermediate lobe of male Syrian hamsters. Brain research bulletin, 32(4), 433–436. https://doi.org/10.1016/0361-9230(93)90211-s
Tamarkin, L., Hollister, C. W., Lefebvre, N. G., & Goldman, B. D. (1977). Melatonin induction of gonadal quiescence in pinealectomized Syrian hamsters. Science (New York, N.Y.), 198(4320), 953–955. https://doi.org/10.1126/science.563102
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