Is Melatonin Addictive?

Melatonin has been a popular and controversial topic lately. There are unfounded claims on social media that melatonin supplements can cause dependency and concerns about the potency of some melatonin products that have been tested by a watchdog organization. Let’s take a look at the science behind the safety and effectiveness of melatonin, while also understanding the importance of third party lab testing to ensure the product is delivering what it promises – a great night’s sleep!

Melatonin Dependency: Fact or Fiction?

A theory propagated by social media incorrectly asserts that taking a melatonin supplement will cause the body’s own natural production of melatonin to decline or stop altogether. The concern is that your body becomes dependent on the supplement and that discontinuing the product would result in poor sleep due to the reduction in natural melatonin production.

 

However, multiple studies have shown no effect on “endogenous” (the body’s natural internal melatonin) melatonin production when taking a supplement. Our bodies consistently produce melatonin at the same rate regardless of low or high dose melatonin supplement. Different time frames for short or longer-term use do not show any effect either.

• In a double blind, placebo-controlled study, 2mg/night for 12 months did not cause any side effects, withdrawal symptoms, or suppression of the body’s natural melatonin production.
• Another study showed that the body’s normal production of Melatonin from the Pineal Gland remains unchanged whether a supplement is taken or not. The study was done on both a low dose of 0.5mg/night for 7 days and a high dose of 50mg/night for 37 days. Neither dosage or timeframe had any effect on our body’s natural supply.

Why doesn’t a melatonin supplement affect the body’s own natural melatonin production? The reason is found in a subtle difference between how melatonin is produced in the body and how other hormones are made.

 

Melatonin, a crucial hormone that regulates sleep-wake cycles, is synthesized within the human body through a complex process primarily centered in the pineal gland, a small endocrine gland located deep within the brain. This process involves the conversion of the neurotransmitter serotonin into melatonin. A hormone that is converted from an already existing hormone is a much different production pathway than a hormone that is created from scratch by a gland. Conversion of serotonin to melatonin involves a few simple chemical processes and a very small amount of melatonin (less than 1mg). Conversely, the production of other hormones, like cortisol or insulin, is a complex process that requires an optimally functioning gland to keep up with the high demand required by the body.

 

Due to the relatively simple process of converting serotonin to melatonin, the health of the Pineal Gland is not affected. The Pineal Gland’s production rate is not affected by external melatonin and there does not appear to be any long-term atrophy of the gland from a supplement. In other words, a person can start and stop taking a melatonin supplement without causing damage to the Pineal Gland or changing the way it produces natural melatonin.

 

Melatonin Benefits 

Now that we’ve established that there are no side effects like dependency or hormonal production disruption, we should ask – what are the potential benefits?

 

We know that sleep issues are a common issue in America and abroad. Various studies worldwide have shown the prevalence of insomnia affecting somewhere 33% to 50% of the adult population. Additionally, women are 40% more likely to experience insomnia than men, especially during times of PMS.

 

Melatonin supplementation can offer several potential benefits, particularly for individuals who have certain sleep-related issues or are experiencing disruptions in their circadian rhythms.

 

1. Melatonin for Improving Sleep Quality: Melatonin is often used to help regulate sleep patterns and improve sleep quality, especially for individuals who have difficulty falling asleep or staying asleep.
2. Melatonin for Jet Lag and Shift Work: Melatonin supplements can help individuals adjust to changes in time zones, such as when dealing with jet lag after long flights or adjusting to shift work schedules.
3. Melatonin for Sleep Disorders: Melatonin can be useful in managing certain sleep disorders like delayed sleep phase disorder and non-24-hour sleep-wake disorder, where the body's internal clock is misaligned with the desired sleep schedule. Consult your physician prior to use if you suffer from any sleep diseases.
4. Melatonin for Insomnia: For people with insomnia, particularly those with difficulty initiating sleep, melatonin supplementation might help promote earlier sleep onset.
5. Melatonin for Reducing Sleep Onset Latency: Melatonin supplements can reduce the time it takes to fall asleep, which is particularly beneficial for individuals who have trouble falling asleep quickly. According to a study by The Sleep Foundation, 88% of people surveyed say that taking Melatonin before bed helps them fall asleep faster.
6. Melatonin for Circadian Rhythm Regulation: Melatonin is important for synchronizing the body's internal clock. Supplementing with melatonin can help individuals establish a consistent sleep-wake cycle.
7. Melatonin for Age-Related Sleep Changes: Older adults might produce less melatonin, leading to sleep disturbances. Melatonin supplementation can be helpful in addressing age-related sleep changes.
8. Melatonin for Antioxidant Properties: Melatonin also has antioxidant properties and is thought to have potential benefits for protecting cells and tissues from oxidative stress.

 

Melatonin and Aging 

“Melatonin levels decline gradually over the life-span and may be related to lowered sleep efficacy, very often associated with advancing age, as well as to deterioration of many circadian rhythms” according to this study.

 

Older individuals may especially benefits from melatonin supplements, although the optimal dosage has not been established in literature. According to this study, “Doses of melatonin between 1 mg and 6 mg appear to be effective for improving sleep in older adults; however, further studies are needed to find the optimal minimum effective dose.”

 

At Winged, our sleep support products contain between 2-3mg of melatonin, falling perfectly in the range of effectiveness identified in the study.

 

Melatonin and Gut Health 

 

It's important to note that there is a relationship between gut health and sleep as well. The majority of the serotonin in the body is found in the gastrointestinal (GI) tract. Digestive inflammation or other disturbances can reduce serotonin in the gut, which in turn lowers the body's ability to produce adequate amounts of melatonin and sleep may be disrupted. Anyone with a sluggish, uncomfortable, or compromised digestive system may find a supplement can dramatically improve their sleep quality.

 

Potency & Purity

 

As noted, a study tested a select number of melatonin supplements for potency and found a wide range of results, from product to product and also batch to batch of the same product. The study underscores the importance of third party lab testing for melatonin supplements.

 

Winged's Standards 

 

Winged tests all products for potency and purity multiple times throughout the ingredient sourcing and production process. Below are a only a few examples of the testing and quality control process used by Winged in order to deliver the highest quality, most consistent product possible. The full process includes many additional testing and quality control checks at each step of the entire process, but we won’t bore you with too many details.

• Prior to any ingredient being included in a formula, it must pass a strict review process by our Formulator. This includes the requirement of a Certificate of Analysis (COA) by a Third Party Lab Test using the gold standard HPLC testing method to confirm the ingredient’s identity and other specifications.
• Upon receiving of the ingredient into the warehouse, another test is performed by an internal lab to verify the COA information supplied by the supplier. This double check ensures there’s no “switcheroo” with the ingredient stated on the COA and the actual ingredient in the warehouse.
• Each ingredient is calculated down to the microgram (a very small measurement) and exactly added to the formula to make sure the dosage on the label is the same as the product in the bottle. The formula is them carefully mixed so there is no variability in the product bottle to bottle. Samples are pulled continuously during this process to double check everything is correct.