Melatonin: For More than Sleep Related Issues and Why Less Is More
Melatonin, as a dietary supplement, comes in several strengths, with suggested dosages ranging from 0.3mg to 20 mg. Melatonin is usually produced synthetically from petrochemicals or extracted from the glands of animals (cows or pigs). However, a bio-identical form from plants (vegan) now exists called phytomelatonin. Melatonin also comes in immediate-release or sustained-release (also called slow- or time-release). Sustained-release appears to produce less drowsiness, and in many instances, the benefits appear to be as good if not better than the immediate-release form.
Some doctors also believe that high doses prescribed long-term can negatively impact the body’s own production of melatonin and lead to dependency. Vivid dreams (particularly alarming if the patient is a child) have been reported with high doses or long-term use.
Since the body produces less than 1 mg of melatonin daily, doses in the range of 0.1 mg - 0.5 mg are known as physiologic doses. Amounts above this range are known as pharmacologic doses. Researchers from the Massachusetts Institute of Technology (MIT) in 2001 compared physiologic doses to pharmacologic doses and very low doses and found the best objective data at the 0.3 mg doses of melatonin. The physiologic melatonin dose (0.3 mg) restored sleep efficiency and elevated plasma melatonin levels to normal.
The pharmacologic dose (3 mg), like the lowest dose (0.1 mg), also improved sleep; however, it induced low body temperature and caused melatonin levels to remain high into the daylight hours. While we need to lower body temperature to sleep well, doing so excessively can disrupt sleep. Melatonin’s ability to lower body temperature may give significant clues to the appropriate dosage. For example, an individual may notice a need for more covers, which together with excessive movement, may suggest too much melatonin at night.
Finally, for both pediatrics and adults, it is important to understand that melatonin is metabolized via the liver. Slow metabolism by the relevant liver enzymes has clinical application. Therefore, if an individual finds decreased effectiveness of melatonin over time, the dose should not be increased, but rather decreased.
It is best to speak with an authority on melatonin when deciding on its use. Melatonin has some strong clinically valid health benefits for specific conditions. However, dosing and form play a critical part in how effective they will be for you. Every person is different and that is why working with your primary health practitioner, who has a strong historical understanding of your health and what other medications you are taking is key. A number of conditions and medications have been shown to depress melatonin levels in the blood and your solution could be simply to stop or change from those particular options.
Dr. Corey Schuler is Symphony Natural Health’s National Educator. Dr. Schuler has a master’s degree in clinical nutrition and botanical medicine, is a chiropractor, licensed nutritionist and holds certification in acupuncture, kinesiology, holistic and functional medicine.
