Crypto News: How much melatonin are you really taking?

Hi, it's Ilena in NYC. Many people rely on melatonin for a good night's sleep, but some may be getting more than they bargained for. But first...

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Everyone wants a good night's sleep. For some people the trick is a cup of herbal tea before bed or falling asleep to the sounds of a podcast. And for others, it's melatonin supplements.

Melatonin is a hormone naturally produced by our bodies when it starts to get dark out, sending a signal to our brains that it's time to start winding down. Most supplements are synthetic versions of it, and they're intended to boost that effect. Studies have shown that it can indeed help for sleep problems like jet lag. This has made it increasingly popular, bringing in over $800 million in the US in 2020 alone.

But recent research suggests some consumers may be getting more melatonin in their supplements than they realize. Some gummy forms of melatonin supplements contained more than triple the labeled quantity, according to a research letter published last week in the Journal of the American Medical Association. All but three of the 25 analyzed products had inaccurate labels. Five products also included CBD; those contents were also underrepresented in the labels.

This isn't the first time a supplement's contents didn't match the label. But dose is especially important for melatonin. Too much melatonin can disrupt your circadian rhythm and have the opposite effect intended. Smaller doses might actually be better.

For kids, taking too much can do more than just interfere with sleep schedules. If children have a dose that is a bit too high, they might experience an upset stomach or an "almost hangover-type effect," says Chris Cielo, a sleep medicine physician who says he has seen more parents coming in with children taking melatonin.

Melatonin is safe for children in small doses for short-term use, but it's best to consult with a physician, Cielo tells me.

Part of the reason for this mismatch between melatonin labels and contents is the way it is regulated — dietary supplements are generally not given the same level of scrutiny by the Food and Drug Administration as either over-the-counter or prescription medications.

So if you want to know what's really in that bottle, the best bet may be third-party certifications by independent organizations like USP and NSF, which test for any harmful materials and ensure that ingredients match their labels.— Ilena Peng

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