A recent study published in the medical journal JAMA revealed that the amount of melatonin in supplements had been mislabeled. Researchers tested 25 different brands of melatonin gummies and found that 22 had varying amounts of melatonin, with one containing only 74 percent of the advertised amount and another containing 347 percent. 

The Food and Drug Administration does not evaluate dietary supplements, leaving consumers at the mercy of the supplement industry. The use of melatonin supplements in the United States has increased more than five-fold between 1999 and 2018, according to the National Institutes of Health. A 2017 study in Canada also found significant variations in the quality of melatonin products.

CAN I TAKE TOO MUCH MELATONIN?

Melatonin is a hormone that our bodies naturally produce. An accurately labeled melatonin supplement contains a thousand times the amount that our brains naturally make. Because of this, high doses of melatonin can lead to feeling groggy. While large amounts of melatonin are generally not dangerous for most adults, it's best to avoid taking too much to minimize potential unwanted effects.

It’s also important to note that I only use melatonin for short-term clinical use. Because melatonin is a hormone, if used long term, the body will stop producing its own supply. 

IS MELATONIN SAFE FOR CHILDREN?

If children consume too much melatonin, it could pose a severe risk. Research published by the American Association of Poison Control Centers related to pediatric melatonin consumption rose by 530 percent from 2012 to 2021. It is important to remember that supplement gummies are not candy and should only be taken when necessary. Again, it’s especially important with children that melatonin use is only short term. 

CHOOSING A MELATONIN SUPPLEMENT

There's no guarantee that a melatonin supplement will contain the stated amount on the label, so it is important to be cautious. Here are a few recommended steps to take when choosing the right supplement for you: 

  • Consult with a primary care physician, a licensed naturopathic physician, or a pharmacist before use. 

  • It's recommended to choose a product certified by a third-party organization like the U.S. Pharmacopeia, which evaluates different supplements.

  • Choose a low-dose supplement. Opting for one milligram or less of the recommended amount is sufficient for sleep.

  • If you’re looking for a melatonin supplement, try ordering through a FDA-quality controlled facility like Fullscript. I partner with, and recommend Fullscript for sourcing high-quality, reliable supplements for my patients. Here’s the link to set up an account: https://us.fullscript.com/welcome/afey

REFERENCES

https://www.nytimes.com/2023/04/25/well/live/melatonin-gummies-mislabeled-sleep.html

ABOUT THE AUTHOR

Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.  

For weekly health tips, check out Dr. Fey’s social media pages! She’s on Instagram: @drfeynd and Facebook: Dr. Amanda Fey, ND.