How much is to much melatonin?

Are you struggling to get a good night’s sleep? Maybe your mum has suggested trying melatonin supplements. If so, congratulations! You’ve come to the right place for a comprehensive guide on how much is too much melatonin.

Melatonin is like the Beyoncé of sleep aids; everyone wants it, but not everyone knows just how much they should have. There seems to be confusing or contradictory information out there about how much you can take, with some people believing that taking more than one pill will transform them into Sleeping Beauty overnight. Unfortunately, this is not true (unless Prince Charming happens to be a pharmacist).

So let’s dive in and explore:

What Is Melatonin?

Melatonin is hormone-like neurohormone produced naturally in our body by the pineal gland located behind your eyes that regulates your circadian rhythm. It helps control when we fall asleep and wake up by managing our natural biological clock for each day.

Now, while most of us know about its ability as a natural sleep aid (side note: don’t tell anyone but it’s also called ‘nighttime ninja’), may I mention other less commonly known things which are related:

  • Regulate menstrual cycle
  • Assist regulation of core temperature
  • Regulation of mood swings

It all arises from helping regulate the internal “clockwork” responsible for timing various physiological functions within ourselves/our circadian rhythm!

The synthetic pills contain varying amounts that mimic what our body produces synthetically because they work directly with receptors found throughout our neurons rather than being producing an effect independent per se from brain induction synthesis pathways(wink wink)

Can You Take Too Much Melatonin?

Well, short answer – yes.

Currently speaking there isn’t any universally acknowledged safe dose amount such as “1mg or 0.5 mug” beyond FDA approval marks. Nevertheless, generally speaking, recommended doses range from 0.3 to 5mg per serving and so I shall consider this as a baseline for the purpose of this article.

Therefore If you are downing more than around 10 mg at night time either actively or daily it’s too much -> Expect side effects anytime soon

Back in June 2021, FDA granted marketing approval to a version containing only -you guessed it- maaaaaaaybe its your ex’s lucky number- yes! 4 .yum.

What Happens If You Take Too Much Melatonin?

Excess amounts beyond what can be metabolized in our bodies leads not just short term possible hangover symptoms on waking up (EMPHASIS) but other long-term adverse health effects related repercussions:

Short-Term Effects

Here are some of the short-term effects that may happen if you take too much melatonin:

Headaches

If there was ever an invisible axe waiting to split me right now…headache, nausea and dizziness occur after consuming over ~20 mg/day (sing “it ain’t me” with Kygo). Not copying homework here – even National Sleep Foundation agrees!

Drowsiness

Don’t be deceived by its title ‘nighttime ninja’, taking excess melatonin is like introducing yourself as Sheldon Cooper to Leonard Hofstadter: they’re both intelligent people just doing things differently. Taking amounts outside average dosages mentioned above causes morning grogginess and fatigue instead of providing energy.

Long-Term Effects

Where might one find themselves if overdosed? Well let’s look further (not everyone ends up lying face first)…

Disrupted Sleep Cycle

The irony in not letting the body produce apparently natural substances naturally overdoing artificial ones :sighs: Excessive use de-sensitizes brain receptors aimed at controlling internal cycles hence why one will likely start suffering from insomnia-related issues.

Mood Swings

If your partner is looking at you with cause for concern after popping in one of those blue/red gummies, they have good reason to. Although many people take melatonin to improve their overall mood and anxiety levels the overdose might lead to these symptoms getting worse.

Hormonal Imbalance

Do you hear that? It’s hormones singing “cake by the ocean”. (Jokes aside). Since it controls the endocrine system, taking too much can interfere with reproductive organs- hence high amounts taken may affect fertility or accelerate menses cycle which may not seem as serious but over a period has its end results.

Don’t want to suffer from any of these issues? Let me give you some ideas on balancing how much Melatonin intake one should consider.

How Much Melatonin Should You Take?

As I mentioned earlier, there isn’t really such thing as “too much” so-called dosage mark issued till this day. Your health goals and body type determine what is best suitable for yourself—adages like ‘one-size fits everyone’ don’t apply here!

Factors To Take Into Account

Here are some factors that could influence how much melatonin you need:

1️⃣ Age – (fancy folks call it geriatric” status)- older adults require relatively lower doses than my buzzfeed colleagues since we now know hormonal production dwindles down

2️⃣ Bodyweight/height – Dose guidelines vary according to your weight/height just like dating apps reflect possible compatible partners in percentage ratio formats

3️⃣ Sleep Concerns – Short term use covers essential treatments for insomnia reoccurrences. But long-term users due mainly focus on neurological disorders / performance enhancement related uses who get recommendations off their healthcare professional

My Recommendations

That being said…I’d recommend starting small no matter how badly ‘Mr Sandman’ seems elusive lately which means take the lowest dose available . Whether you prefer consuming synthetic melatonin or are more plant-based, chances of effectiveness remain the same whatever your preferred option is!

For short term users: it’s best to stop taking melatonin once symptoms start waning unless otherwise directed by a Healthcare Professional.

For long-term use, think carefully because whilst progress and positive change might happen immediately with improved energy levels etc…abrupt stopping without proper guidance can cause withdrawal headaches.

Fruits Rich In Melatonin

If you’re unable for some reason no matter what quantity suits individually don’t worry- here’s where things get fruity!

Lucky us! There are fruits that naturally contain significant levels of this berry mania plant inhibit gory healthy snooze. The fruit options include banana 🍌🍌, tart cherries🍒(sour power!), kiwi and pineapples. These choices apart from being nutritious also offer decent amounts of melatonin which makes them a great choice especially while travelling!

Conclusion

I hope my tips/ suggestions will help inform the next steps in choosing how much Melatonin intake is appropriate on an individual level. Remember always to consult with healthcare professionals who have –teal emoji -years’ worth of knowledge & experience [You got This 💪]

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