Melatonin Supplement Dosage Safety: The Hidden Risks of Your Sleep Aid

You've probably asked yourself or your phone this question: "How much melatonin should I take?" While it's often marketed as a harmless natural aid, the truth behind melatonin is far more complex than a simple pill can solve. In an era of biohacking, we're overlooking the risks of unregulated hormones.

Melatonin Supplement Dosage Safety: A Regulatory Wild West

The FDA evaluates supplements as a subcategory of food, not medication. This means companies don't face the same rigorous testing as drug manufacturers. David Kuhlmann from the American Academy of Sleep Medicine points out that over the past decade, there's been a surge in poisoning cases, particularly among children under 5 years old.

Expert Guidelines for Safer Sleep

If your doctor clears you, start low. Most professionals recommend beginning with 3 milligrams and never exceeding a 10-milligram threshold. Timing is also critical; taking it at the same time nightly helps align your brain's circadian rhythm.

Beyond Pills: The Sleep Hygiene Revolution

Supplements aren't the end-all. Before reaching for a bottle, consider upgrading your sleep environment. This includes cutting off caffeine in the early afternoon and putting away devices 1 hour before bed to avoid blue light which mimics sunlight and stunts natural melatonin production.