There hasn’t been established a maximum safe melatonin dose, either from food or supplements. Even high doses of 10 mg a day are considered pretty safe! Melatonin supplementation is rather unlikely to cause toxicity or side effects.
Health benefits of melatonin
Melatonin is a hormone. The human body naturally produces it mainly in the pineal gland. First, the amino acid tryptophan is converted to serotonin in the brain. Then, the serotonin is converted to melatonin.
Moreover, we can get melatonin from certain foods and dietary supplements.
Melatonin is known as the sleep hormone. It regulates the body’s circadian rhythm. It’s widely used for insomnia, jet lag, and shift work sleep disorders. According to studies, people seem to fall asleep faster, sleep longer, and have a better sleep quality after increasing melatonin consumption.[1]
Melatonin supplementation seems to have many other important health benefits. It may help prevent osteoporosis, as it’s beneficial for bone mineralization.
Most noteworthy, melatonin has potent anti-oxidative, anti-inflammatory, antihypertensive, and analgesic effects! It seems to regulate lipid and glucose metabolism as well.
It’s particularly beneficial for athletes, as it delays fatigue, speeds up recovery, and improves athletic performance!
Hence, melatonin may help prevent high blood pressure, heart disease, cancer, as well as obesity and other metabolic disorders.
Furthermore, there is an ongoing research on its role in gastrointestinal conditions, pain syndromes, reproductive dysfunctions, as well as neurodegenerative and mental disorders.
What’s the recommended daily intake?
Actually, there isn’t an official recommended daily intake of melatonin.
Keep in mind that the human body produces between 10 and 80 mcg of melatonin per night. It produces negligible amounts during daytime, though.[2]
What’s the maximum dose of melatonin I can safely take a day?
Most people can safely consume pretty high doses of melatonin from supplements. In fact, melatonin toxicity is rather unlikely.
But, pregnant, and breastfeeding women should avoid the consumption of melatonin supplements. There is insufficient evidence of safety.
Also, people with certain diseases, such as impaired liver functioning, should avoid receiving high doses of melatonin from supplements. They’ve decreased ability to metabolize melatonin.
People with autoimmune diseases such as rheumatoid arthritis should avoid melatonin supplements as well. Melatonin may cause adverse effects, as it stimulates the function of the immune system!
Do supplements exceed the maximum safe dose of melatonin?
Most dietary supplements have a melatonin dose between 1 and 10 mg per serving.
These doses are considered pretty safe for healthy people. As there hasn’t been established a maximum safe dose of melatonin, most people could safely take much higher doses!
Can I get too much melatonin from food?
There is a wide variety of foods containing melatonin. Consuming the richest foods in melatonin in the afternoon may help you fall asleep and sleep better at night.
For instance, cranberries, pistachios, and certain wine varieties are particularly rich in melatonin!
But, even the richest food or beverage in melatonin doesn’t provide more than 1 mg of melatonin per serving. Hence, eating foods or drinking beverages high in melatonin won’t exceed the maximum safe dose of melatonin, or cause any adverse effects.
Side effects of exceeding the daily upper dose of melatonin
Certainly, consuming high doses of melatonin from supplements has a low risk of side effects. But, in some cases, extremely high doses of melatonin from supplements may cause mild side effects, such as daytime sleepiness, drowsiness, headache, nausea, dizziness, or rash.[3]
Do I need dietary supplements?
The human body produces less melatonin as we get older. Therefore, as melatonin levels decrease, elderly people have a higher risk of developing sleep disorders.[4]
According to studies, moderate melatonin doses between 1 mg and 6 mg appear to be effective for improving sleep in older adults.[5]
So, if you have a hard time to fall asleep at night, you could start consuming foods high in melatonin, as well as increasing melatonin intake by taking melatonin supplements.
You’ll find a wide variety of melatonin supplements on Amazon.
Always consult your physician before taking any dietary supplement or changing your diet.
