Why Melatonin Is a Dangerous Supplement
Melatonin is a popular supplement for the sleep-deprived, namely because it carries rather innocent associations. Melatonin is “natural” and “safe” and “herbal”, right?
Wrong. I’ve been arguing with the melatonin prophets for years because I believe the image melatonin has, and what melatonin really is, are vastly different. Like so many things that we trust in, consume or think we understand, the truth may not be what we want to believe.
My caution with melatonin is simple: melatonin is a hormone.
That’s right – a hormone. Like estrogen. Like testosterone. And just like taking estrogen (whether it’s Hormone Replacement Therapy or the Pill) or testosterone therapy, melatonin comes with risks. Frequent melatonin use – especially in the typical dosage of 3-6 milligrams – can trigger a bit of a vicious cycle in the brain. Supplement with melatonin regularly to get to sleep, and your body is going to produce even less, creating even greater need for the hormone. It’s not that you can’t ever take melatonin; but I think it’s important that people understand the facts.
A caveat: While I am generally against using hormones (it’s not nice to fool Mother Nature), I am in favor of using the natural version of the hormone melatonin to “reset” the diurnal clock when traveling across time zones. Because, after all, you got there by fooling Mother Nature in the first place! Humans did not evolve a mechanism to adapt to changing time zones. Jet travel can be some of the most destructive stress you can encounter, especially the older you get.
In fact, a recent article in ScienceNow Daily News reported on the growing concern in the scientific community over the dangers of jet lag. Turns out it’s more serious than we previously realized. Jet lag increases risk of cancer, ulcers, and sleep disorders, as well as weakening the immune system. Now, this isn’t reason to stop traveling; simply be aware of the risks and take some smart precautions (drinking alcohol on the plane: not a good idea).
I travel frequently, and I don’t suffer from jet lag, because I use melatonin judiciously in these instances. I also have a few rules about travel (feel free to crib my notes):
- Once you’ve landed and checked in to your lodgings, immediately get an aerobic workout. This will help stimulate circulation, hormones and serotonin production – it’ll just be that much easier adjusting to the new time zone. Don’t tuck into a glass of wine or take a nap. Spend 30 minutes getting your heart racing instead.
- Eat a small, protein-rich meal that also includes some fiber. But keep it light so your body isn’t further stressed.
- Reset your watch and then… lie to yourself. Don’t think about it; just immediately adapt to the new time zone.
- Of course, the goal is to adjust as soon as possible to your new time zone. If you’re flying overnight or flying to a place where everyone else will have just finished sleeping, by all means, do what you can to nap on the plane or otherwise refresh yourself.
- Drink at least a quart of water your first day there (4 glasses).
- Go to bed when everyone else in your new time zone goes to bed, and take 3-6 milligrams of melatonin an hour before you plan to fall asleep to make that possible.
Technorati Tags: melatonin, supplements, sleep tips, insomnia, jet lag, Science Now Daily News, hormones
Here’s the ScienceNow clickativity.
Posted By: Mark Sisson
Can you take too much melatonin? I have been taking (3) 3mg tablets at night for about 2 months. I have noticed chest pains and flutters as well as a change in breathing patterns when I walk. Since reading this I have not taken any more melatonin.
@Rob…..how do you acquire such small amounts of Melatonin when the smallest dose you typically find is 1-5Mg. You seem to throw these numbers around as if it’s common knowledge. Maybe you have a source you can share? I buy 500mcg at Trader Joe’s – cut in 1/2 = 250mcg / cut in 1/2 again = 125mcg …. or 1/8ofOne Mg…. I go to this trouble because I cannot find TINY DOSEs anywhere.
Easy, buy the liquid. I buy I mg, but you take four dropper fulls to reach the 1mg. So I take one dropper, which gives me 1/4 of a mg. If you want 1/8 of a mg, take half of a dropper. With the liquid you can reduce to any amount you want
@Sonja…YES it’s too easy to overdose on Melatonin… Manufactures don’t get it. They don’t offer TINY doses……. I chew 1/8 Mg one hr before bed and hold it – as i lay my head to sleep i chew 1/2 pill Doxylamine Succinate and hold in my mouth for 3 minutes – and sleep great. I take Vita B complex with breakfast. I may not sleep well without it. Odorless garlic pill at breakfast / at bed time / and once more in middle of night. @Rob… I just read your FollowUp blog. Thanks
FINAL THOUGHT
DO NOT EVER TAKE MORE THAN 1 MG until you tried MUCH MUCH LESS – 1/8-1/2Mg – poor result is usually always be because of taking too much. LESS IS DEFINATELY BEST WAY TO START.
So important to know about Dosage.
Thank you for stating this so clearly.
There’s no need to take hormones to help you sleep – simply block out blue light for a couple of hours before bed and your body will naturally produce melatonin to make you sleepy.
After suffering with a sleep problem for about a year and trying blue blocking sunglasses without success, I made my own very cheaply.
After wearing these for 30 mins, I could feel myself getting drowsy. After 2 hours I was ready to go to bed and sleep.
I made 50 pairs of these REALLY cheap and put them up on eBay. If you want to try a pair without forking out $100.00 for a commercial pair, just google for rodsnconesdotnet.
I’d be interested in feedback if these work for you.
Best of luck
Steve
I bought melatonin after I saw Dr. Oz to help me falling asleep faster. I took melatonin and I had the opposite, I cld not sleep at all !!! I don’t have trouble sleeping, I’ve just been going to bed too late, and waking up late. I will never take this drug anymore.
I have had insomnia since I was a child. I’m almost 25 now and I have finally found something to make me fall asleep like a normal person. I can’t even tell you how helpful melatonin has been for me. I have done research on the stuff for over a year now and have found absolutely no side effects. It’s actually proven to prevent certain types of cancer and even treat it. Cancer patients taking melatonin have shown to respond better to chemotherapy. Who cares if its a hormone.
I have written several times and emphatic about dose being very small. Less than 1mg. I take 1/8mg. Curious to know much works for you. Past two weeks I remove milk from my diet and am sleeping TONs better. Stomach bloating and weight going down.
I have been taking melatonin for 2 years now. I take 2-4 of the 3mg tablets nightly. I tried smaller doses and it did not help me to sleep throughout the entire night.
The good news is, when I wake up, I am awake for the duration, I do not feel groggy or sluggish.
The bad news is, I have gained 25 pounds since starting melatonin. I have always had high metabolism, I could eat whatever I wanted and not gain a pound. The past year, however, I have been watching my calorie intake. I do not drink soda and I do not consume products that have a lot of sugar in them. I firmly believe it is the melatonin that has caused this change in my body. That is why I have been searching for information about it and it is what led me to this site.
I know my body and I know where my weight should be and after having read many many comments about this subject, on various sites, I have decided to quit taking melatonin.
Good! I agree
I’ve never had problems with Melatonin. I only take it once in along while, and no more than one night. I also make sure I don’t buy the TIME RELEASED form. Once I had taken that, and it dragged on to the next day. I was quite lethargic the next day. But the regular ones don’t do that. I feel refreshed the next morning and it does not affect me at all in terms of being tired or sleepy the next day.
I agree with the weight gain! I have always been in the range of 113-115 ALWAYS! I started taking 5mg (not realizing the severity of the right dosage) and with in a month jumped 10 pounds! I was crying all the time, not a dot of energy at all! I have always been the type of person who would be called the energizer battery my sjouke life! Point is your all right! You need to take the right dose, BUT we are nit doctors or pharmacists so I feel this should be a prescription drug and highly monitored by a doctor! This throws all your hormones out of wack and can lead to bad things! I know after the second month and two doctors later and almost getting put on progesterone and Adrenial Support meds cause they thought that’s what it was, I decided to just stop it for a few weeks and by the 3rd day my energy was back I stopped crying and felt back to my old self!!! I actually am sleeping like a baby now as well. So my advice is stay away from it your not a doctor to play with dosages. It should be in the prescription form! I say just meditate, sleepy teas, warm milk, and exercise all helps sleeping. No reason to yell at anyone on here we are all seeking advice from others. So that’s my take on it! Good luck!
Rene,
Can you tell me if your weight came off quickly? I am going off the melatonin after reading all these comments. I am relived to discover why I’ve gained so much weight despite eating well and exercise.
I’m having a site time understanding some of the weight gain effect in these comments. There are dozens of studies showing how effective melatonin is for weight loss. The dosage used was in the range of 20 mg. I was so convinced that I started using it myself even going up to 40 mg some nights. After a couple of weeks, I can tell you the weight is melting off. It’s rather remarkable as something that makes you sleepy can also help you burn fat. It induces thermogenesis in brown fat by stimulating a protein called thermogenin and increasing heat production. Has anyone taken the time to figure out if the weight gain is actual fat ? Instead of water weight or even added muscle mass ? Melatonin also increases growth hormone output, which is also lipolytic in itself. In addition, melatonin also reverses many of the metabolic changes found in obesity. In fact, night shift workers have a tendency towards obesity and cancer because of a lack of melatonin production. I think this hormone deserves a closer look. See PMID: 22380505 [PubMed - indexed for MEDLINE]
Hi Luis,
Did your weight come off easily? I am convinced the tranquility blend (with melatonin) I have been taking for over a year has been the reason for a 10 lb weight gain despite furious exercise.
Unfortunately, the blend works very well for me, but I am eager to be off of it and lose this weight!
This is a response to LUIS…
Melatonin is associated with weight GAIN for several reasons.
One is because it is a hormone that makes you sleepy.People produce more of it in the winter,and as a result people also gain more weight in the winter.It makes you cold,sleepy and withdrawn.So that is one possible reason for weight gain.
The weight gain I had from it,was because it FRIED my thyroid gland.And if some of you do your research,you will see Melatonin is not good for the thyroid.
Melatonin made me HYPOTHYROID,which is highly associated with weight gain.
Once I stopped taking Melatonin and started taking thyroid hormone replacement,I lost all of the Melatonin weight gain and then some.
I think Melatonin is best for people with circadian rythm issues. Like DSPS. It’s not a sleeping pill, it’s more of a body clock resetter.
Heres a good one do what ur mothers always told u to do,and yall never listened.( role over,close your eyes,and go to bed!!!) It works .u people always rely on things to help u do somthing use yourself lazy asses use ur brain thats what its there for it your own personal control room and ur in charge..
About half of you are lunatics with too many useless opinions and too much time. I’m sure she didn’t need a lecture with the word “ejaculate” in it about melatonin! Get a life.
Stumbled across this article while doing some research for a paper I’m writing and am absolutely SHOCKED at a lot of the ignorance and misinformation being touted as fact here.
First off, there have been no objective, scientific studies I have been able to find anywhere that suggest Melatonin causes weight gain. Not one (feel free to link one here if you can find one). Quite the opposite, Melatonin has been shown in studies to help reduce fat (http://endo.endojournals.org/content/141/2/487 just one objective link to an actual study, not some idiot proclaiming they gained 20 pounds and it must be Melatonin’s fault).
The key here (as the poster above me points out) is that Melatonin is something our bodies produce naturally, but as we age we tend to produce less of it. So if you’re in your 20′s and are having no trouble getting to sleep and staying asleep, taking Melatonin is probably not a great idea. But if you’re middle aged and having trouble getting to sleep you should absolutely talk to your DOCTOR about adding a Melatonin supplement (just like you would for Testosterone or any other hormone therapy). I started a 3mg dose on the advice of my doctor about 6 months ago and can tell you that I sleep like a kid, wake feeling rested, and have lost 50 pounds through diet and exercise, things I didn’t really have the energy for when I was suffering from insomnia and waking up in the middle of the night.
But the main thing I hope anyone that stumbles onto this site will take away from this is that don’t take anything here (even my comments) as gospel. I would strongly encourage you to look for objective medical evidence supported by actual doctors and clinicians and not a bunch of random individuals.
Here’s a few links to help you get started on better educating yourself:
http://www.ahrq.gov/clinic/epcsums/melatsum.htm
http://web.mit.edu/newsoffice/2005/melatonin.html
http://www.livestrong.com/article/291982-melatonin-weight-gain/
http://www.mayoclinic.com/health/melatonin/NS_patient-melatonin/DSECTION=evidence
Very useful information. Thank you. A lot to read, and very detailed. I found this article you presented most useful::
http://web.mit.edu/newsoffice/2005/melatonin.html…
The most powerful statement regarding DOSAGE I found was the following:
“Studies showed that only a small dose of melatonin (about 0.3 milligrams) is necessary for a restful effect. Taken in that quantity, it not only helps people fall asleep, but also makes it easier for them to return to sleep after waking up during the night–a problem for many older adults. The researchers also found, however, that commercially available melatonin pills contain 10 times the effective amount. And at that dose, “after a few days it stops working,”
NOTE:: Less is better. I take 1/8 milligram. Try starting with 1/4-1/2 milligram – 1Mg at the most. Its very rare more is needed. Trail & Error and working closely with the Dr. is best.
Ok, I’ve had insomnia since I was a kid. My parents would put me to bed and I would lay in there for hours unable to sleep. I am generally unable to sleep unless I am completely exhausted and can literally not keep my eyes open any longer. That usually means staying up for 20+ hours, or even several days at a time. I have never had any control over this, and my sleep schedule has been completely erratic as a result.
I have been unable to work or lead a normal life because of my sleep problems. I frequently could not sleep until the morning or afternoon, and then would be in bed all day. Then a couple days later, I would sleep at night. Then a couple days later I wouldn’t sleep at all.
When I did sleep, I would usually sleep for 10-14 hours at a time, but would always wake up feeling like I hadn’t slept at all. I would have vivid dreams the entire night and would wake up feeling totally exhausted because, from my perspective, I was busy all night!
It wasn’t until I tried taking melatonin that I had ANY control over any of this. Now as long as I take my melatonin every evening, I can fall asleep around 10 or 11 and wake up around 9 hours later, totally rested, like a normal person. This works almost without fail.
I started off taking 5mgs at night, and it worked beautifully, but when I read that I shouldn’t need that much, I reduced to 3mg. 3mg doesn’t do anything for me. It’s as if I didn’t even take it. So now I take two 3mg tablets (6mg) and it works perfectly again.
I have not gained any weight doing this. I started taking the melatonin at the same time I started Primal, and have lost 40lbs in 5 months.
And no, Primal itself has not been a factor in helping me sleep better, at least not on its own. When I don’t take the melatonin, even when eating clean, I sleep just as poorly as I used to (if I am able to sleep at all).
I’m probably going to be taking this stuff for the rest of my life. And that is fine with me, because at least I’ll be well-rested and be able to live on an actual schedule like people are supposed to be able to do. I refuse to be made to feel as if I’m just “not trying hard enough” if I can’t sleep like everyone else can. Melatonin makes me healthy. Sheer white-knuckled willpower and orange light and “winding down before bed” does not.
I’m going to disagree with you here, Mark. An necessary consequence of living in the modern world–for those of us who don’t wear orange goggles–is artificially high levels of blue light in the evening, and therefore, artificially low levels of melatonin. By regularly using melatonin (or in my case, semi-regularly–I’m still wary enough that I’m not too conscientious about it), you’re simply restoring your body to more natural levels of melatonin.
The important thing about melatonin, in my opinion, is its role as an antioxidant. It apparently served this role before evolution co-opted it to regulate circadian rhythms, and it’s a potent antioxidant (it self-destructs rather than passing along the radical electron, and its breakdown products are also antioxidants). There’s evidence for all sorts of benefits to supplementation (although, full disclosure, I haven’t looked far past Wikipedia on this).
I’d say that even if some tolerance develops, your melatonin levels are still going to be higher than without supplementation. Given all this, I’m cautiously of the opinion that melatonin supplementation is downright healthy.
Interesting — I’ve been taking melatonin for a few months now. Love the sleep, but have packed on 10 extra pounds that I can not get rid of. dosage …. I cut 1mg tablets into 3 pieces!!! I’m out in 15-30 minutes after taking 1/3 of a 1mg tablet. So, I don’t think I’m taking too much. I think its great for jet-lag and occasional use, but I really do think for some people, it causes weight gain.
How can anyone say, “this does or not cause weight gain”? Each supplement or drug has side effects that differ for each one person, regardless of empirical evidence or studies! If a person knows they have gained weight, then, they’ve gain weight. If someone lost weight, then they lost weight. Personally, melotonin did make me gain 15 pounds and I don’t care to see the studies that prove the supplement makes people people lose weight because I know what it does to MY body. End of story.
I have been taking slow release Melatonin 5mg for the past six months and find it a blessing having had insomnia ever since having breast cancer 16 years ago, It definitely helps me sleep but I have also put on weight, have never gone over 8 stone since having cancer but have since being on Melatonin!! It’s a bit of a trade off because it is so wonderful to be able to sleep!!
I’m seeing way too much unnecessarily rude and snarky comments on this post.
Why is that?
Being condescending to someone is a sure fire way to get people to ignore you…
Melatonin CAN make you gain weight. Two doctors have told me so. It made me gain weight and an aunt of mine and her daughter. Once we all stopped taking it, the weight melted off. All meds have the potential to effect different people, well, differently.
And it doesn’t only produce when it’s dark. Your body is just used to being asleep at night, so it produces it out of habit when your body tires because you’ve been awake all during the day. It has nothing to do with the dark.
I have taken melatonin off and on for sleep since 1997. I would typically take 2-3 mgs. I was diagnosed with Hypothyroid in 2009. Coincidence? Maybe. I never considered melatonin as the cause at that time.
At the suggestion of my homeopathic doctor, I increased my dosage to 5 mgs a night last August. Over the course of a year, I have gained 12 pounds and have been told my progesterone and testosterone levels were very low. I tried supplements several times with bad side effects, so I just gave up. Soon after I began searching for info about melatonin and discovered that it was known to effect hormones. I threw my bottle right in the garbage!! Two months after being melatonin free, my bloodwork shows the all of my hormones are now in normal range (another coincidence?) Also, my menstral cycle is now every 28 days–after years of being 30-35 days. I also wanted to add that my depression has lifted and my libido has finally returned.
Here’s some recent research (2003) to support weight loss associated with melatonin when taken 1 hour prior to sleep.
Title: Melatonin reduces body weight gain in Sprague Dawley rats with diet-induced obesity
Abstract: Melatonin is involved in the regulation of seasonal obesity in various species, including some rodents. This involvement has been demonstrated in nonphotoperiodic rodents like rats, but only in models of enhanced body weight such as genetically obese or middle-aged rats. The aim of this investigation was to determine the effects of melatonin on body weight and metabolic parameters in a model closer to that observed in Western populations, i.e. Sprague Dawley rats fed a high-fat diet. They were treated for 3 wk with melatonin (30 mg/kg) 4 h after lights-on [Zeitgeber time (ZT) 4] or 1 h before lights-out (ZT11). Given at ZT11, melatonin decreased body weight gain and feed efficiency by half. Melatonin had no effect on plasma insulin level, but it decreased plasma glucose (13%), leptin (28%), and triglyceride (28%) levels. Furthermore, in pinealectomized high-fat diet rats, body weight gain and feed efficiency were increased 4 wk after surgery. Adipose tissue weight, insulinemia, and glycemia had a tendency to increase. Treatment with melatonin prevented in part these changes. These data demonstrate that melatonin may act as a regulator of body weight in a model of obesity and may prevent some of the side effects on glucose homeostasis such as decreased insulin sensitivity.
I have taken Melatonin 3mg for about 8 years with no problems. However,I switched brands to the big W and am having trouble. I have just realized what happened. I took a couple of weeks and realize depression has set in. I will let this wear off and go back to the Wgreen store for finestnatural.Tried 5 mg and felt groggy next morning, 3mg works just fine in that brand. Big mistake switching brands to Wmart.Small print.Just realized composition is very different.The person who said liquid Melatonin is interesting.I would never take time release for myself either, just plain, however, brand and how it’s put together makes a huge difference.Buyer beware.It can make you depressed if you get the wrong thing.The right combination is a good thing for me, anyway.
I’ve been using melatonin for 4 months, have lost 30 pounds in 6 weeks (due to a rigorous workout program and training) and commonly take melatonin after a night session on the weights after drinking protein shakes. The only side effect I’ve encountered is some slight depression here and there, a little groggy in the morning and the very unpredictable onset of sleepiness. I’ll often start drifting away to sleep and suddenly be woken by a tactile hallucination, usually a sound. If there is a better way to drift off to sleep other than using deep-breathing meditation exercises, I’m game!
HI Folks
I was suspicious for a long time that my years of taking melatonin (1-3 mg) and from quality brand companies was only temproary and wearing on me slowly from my bodies (brain?) dependence, so now I use 5 htp and i think its a much better aid for deeper sleep , for the long haul.
I didnt notice weight gain trends,(with melatonin) but would always wake up in a fog, and take a while to get revved up using melatonin. Valerian has a heavy effect, and seems to need time to eliminate from body, like a drug, so keep that in mind too
The likely reason you wake up in a fog, or feel groggy is because of melatonin overdose. Melatonin is extremely powerful. I personally started on 1mg, did not get good results, worked my way up to 3&5mg… similar result. Then someone suggested trying less, MUCH less. I FINALLY found 500mcg (1/2mg) at Traders Joes. Cut it into 4. And found my perfect dose … 1/8Mg. It took me 12Yrs of trial & error + some research to figure it out. I don’t think weight gain is possible on such a tiny dose. Ask your Dr… They will probably suggest a very high dose… They suggest to me to give my 89Yr old mom 5Mg. She too is doing fine on 1/8Mg. Thanx Doc.
Check it out, and judge the risks versus the benefits.
http://en.wikipedia.org/wiki/Melatonin
Even if you have lived a wholesome and clean life, you might be faced with debilitating and scary ailments.
Most of us are defficient in Vit D3 (a precursor hormone). Supplementation might be necessary.
Statistically, more than half of the people that live past 85 years, suffer from cognition problems. supplementation with melatonin might have some value due to its antioxidant and TAU antagonistic activity. Google “Alzheimer Treatments that Really Work – in small studies- by Jeff Bowless”