Melatonin is often considered a natural sleep aid, but knowing how much to take is crucial for its effectiveness and safety. This article explores what melatonin is, how it works, what constitutes an overdose, and how to find the right dosage for your needs.
Melatonin is a hormone your body naturally produces through the pineal gland in the brain. It plays a vital role in regulating your sleep-wake cycle, also known as the circadian rhythm. Melatonin levels typically rise in the evening as it gets dark, helping you feel sleepy, and drop in the morning when it's time to wake up.
What Is a Melatonin Overdose?
Can you overdose on melatonin? Yes, you can; it occurs when someone consumes more melatonin than their body can process effectively. While melatonin is generally considered safe and non-toxic, taking too much can disrupt your natural sleep cycle and lead to unwanted symptoms.
Overdosing on melatonin doesn't mean life-threatening consequences in most cases, but it can cause a range of uncomfortable side effects. It's important to note that the "right" amount varies from person to person, so what might be a normal dose for one individual could be too much for another.
How Much Melatonin Should You Take?
Finding the right melatonin dosage for adults depends on various factors, including your age, body weight, overall health, and the reason you're taking it. There's no one-size-fits-all dose, which is why it's recommended to start with the lowest possible amount and adjust as needed.
For most adults, the standard dosage ranges between 1 and 10 milligrams per night. Some individuals may benefit from doses as low as 0.5 mg, while others might require more, especially in cases of severe sleep disturbances. It's always best to consult a healthcare professional before beginning melatonin supplementation.
If you’re unsure whether melatonin supplementation is right for you, consider starting with other natural options that support relaxation, like magnesium. At Glow, we’ve developed a Super Rich Magnesium body lotion using Zechstein Magnesium, the purest and most potent form available, known for its exceptional absorption through the skin. This study found that magnesium can be effectively absorbed via hair follicles, significantly increasing skin hydration and filaggrin levels within just six hours of application.
Symptoms of Melatonin Overdose
While melatonin is widely used, and in the US, you don’t need a prescription to get it, taking more than your body can handle may backfire and even disrupt your sleep cycle rather than improve it. Below are some common symptoms of a melatonin overdose:
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Persistent nausea
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Unexplained dizziness
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Headaches
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Irritability
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Anxiety
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Diarrhea
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Sudden joint pain
If you experience any of these symptoms after taking melatonin, it might be a sign that your dosage is too high.
How Can You Get Help for a Melatonin Overdose?
If you suspect you’ve taken too much melatonin or are experiencing troubling symptoms—such as tremors, confusion, disorientation, anxiety, or very low blood pressure—it's important to seek help immediately. Even if symptoms aren't severe, it's always safer to be cautious.
Contact your doctor or call Poison Control for guidance. In the U.S., you can reach Poison Control at 1-800-222-1222. If symptoms are severe or life-threatening, call 911 right away.
To avoid reaching this point, always consult a healthcare professional before starting melatonin supplements and stick to the recommended dosage.
Final Thoughts
Melatonin can be a helpful aid in managing sleep issues, but it must be used responsibly. Remember that melatonin is a hormone, and taking too much can cause more harm than good. Start with a low dose, monitor how your body reacts, and consult with a healthcare provider if you're unsure.
For an extra boost to your bedtime routine, consider trying our Super Rich Magnesium Body Lotion. It's designed to support relaxation and help you drift off to sleep naturally.
