WELLNESS EDIT | No. 12 |
Melatonin
One of the most commonly used supplements to support sleep is Melatonin. Many people take it nightly, believing it is harmless because it is ‘natural.’ However, recent research suggests that a more cautious approach may be warranted.
A recent study of more than 130,000 adults with chronic insomnia, highlighted by the American Heart Association, found that people who reported using melatonin nightly for a year or longer had higher rates of heart failure, hospitalization, and death from any cause compared with those who did not use melatonin. While these findings raise important questions about the long-term safety of regular melatonin use, the study was observational and does not prove that melatonin itself caused these health outcomes. Researchers note that other factors, such as the severity of insomnia or underlying health conditions, may also play a role. Occasional short-term use, such as for jet lag or temporary sleep disruption, is generally considered safe for many adults, but long-term nightly use should be discussed with a healthcare professional, especially for individuals with existing health concerns.
Supplements Aren’t Automatically Safe
Melatonin highlights a broader truth: supplements are not regulated like medications. Under U.S. law, manufacturers are responsible for safety, but products are not required to be tested for efficacy or purity before being sold. This means:
- Doses and ingredients can vary widely between brands
- “Natural” does not mean safe
- Supplements can interact with medications or medical conditions
Even commonly used supplements can affect liver function, kidney health, or cardiovascular systems, especially when taken alongside prescription drugs. Drug interactions can be serious, ranging from reduced effectiveness of medications to toxic effects on the liver or other organs.
Guidelines for Using Supplements Safely
1. Know your why
Understand the specific reason or deficiency the supplement addresses.
2. Choose reputable brands
Look for third-party verification like USP, NSF, or ConsumerLab.
3. Consider interactions
Be aware of risks like liver toxicity, bleeding disorders, or altered drug metabolism.
4. Follow recommended doses
Avoid taking more than suggested and track frequency and duration.
5. Reassess regularly
Supplements should support, not replace, healthy routines.
6. Seek professional guidance
A qualified health professional can help determine necessity, dose, and safety.
It’s important to understand that dietary supplements are not regulated the same way as medications. In the U.S., the Food and Drug Administration (FDA) oversees supplements, but companies don’t need FDA approval before selling products. Safety, dosage, and purity are the manufacturer’s responsibility, and the FDA can act only if a supplement is found to be unsafe or mislabeled. For this reason, even ‘natural’ products aren’t automatically safe, and using them without guidance can sometimes cause unexpected side effects or interactions with other medications (FDA 101: Dietary Supplements).
Bottom Line
Melatonin is a useful tool for short-term sleep support, but it’s not risk-free. This example underscores a bigger truth: even ‘natural’ supplements can carry risks comparable to pharmaceuticals if used improperly.
I always tell my clients, friends, and family that herbs and supplements are not risk-free, and understanding this can sometimes help explain side effects or symptoms you might experience. What seems like a simple supplement may not be so simple once you consider how it interacts with your body and other medications.
Read more about supplement safety HERE
