If you occasionally rely on 5-milligram melatonin tablets to help you sleep, you’re not alone. According to the Sleep Foundation, about 25% of adults use melatonin as a sleep aid, and some children and adolescents also turn to melatonin for help with sleep. Melatonin is often seen as a natural alternative to other sleep aids, as it is a hormone naturally produced by our brains.
However, a recent study examined 25 different brands of melatonin gummies and discovered that 22 of them were mislabeled. This suggests that approximately 90% of melatonin supplements do not contain the amount of melatonin stated on the label. The findings of the study revealed varying levels of discrepancies. For instance, one brand contained only 74% of the advertised melatonin, while another had 347% more melatonin than claimed. Additionally, one brand contained 31.3 milligrams of CBD but no melatonin at all. These results are concerning, especially for parents who give melatonin to their children. This also highlights the lack of regulation for supplements by the Food and Drug Administration, leading to uncertainty about the actual contents of these products.
Given that the majority of adults and children in the US take dietary supplements, we sought advice from doctors on how to determine the actual contents of these products. Here’s what they recommend:
1. Look for third-party verification labels: Although the FDA does not approve supplements, third-party verification labels such as U.S. Pharmacopeia (USP) can provide some level of assurance. These labels ensure that the supplement has been tested for accurate contents, potency, and absence of contaminants. Other third-party verifications like The National Sanitation Foundation (NSF), Clean Label Project, and USDA organic certification are also helpful in ensuring quality.
2. Check for randomized controlled trials (RCTs): If you’re willing to put in extra effort, it’s beneficial to investigate whether the supplements you’re considering have undergone RCTs. RCTs provide evidence-based information on the safety and efficacy of a product. Look for key terms like “placebo,” “blinded,” and “randomized” to verify the rigor and reliability of the trials. It’s crucial that these trials include a diverse population to ensure the results apply to different demographics.
3. Consider allergies and expiration dates: Safety is another important aspect to consider when choosing supplements. Read the ingredients and check for potential allergens or contraindications if you have any allergies or medical conditions. Follow the recommended dosage carefully, as taking too much or too little can have adverse effects. Additionally, avoid using expired supplements, as they may not be effective or could even be harmful.
4. Prioritize a healthy, balanced diet: While supplements can help bridge nutrient gaps, it’s essential to focus on obtaining nutrients from a well-rounded diet. Food should be the primary source of vitamins and minerals whenever possible. However, certain circumstances may require supplementation, such as nutrient deficiencies, medical conditions affecting nutrient absorption, or specific dietary patterns lacking in certain nutrients. Consult with a healthcare professional to determine individual needs and health goals.
When it comes to melatonin, it’s advisable to prioritize good sleep hygiene practices before considering its use. If necessary, ensure that the product has undergone adequate testing and research to guarantee its effectiveness and safety.
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