Why shouldn’t I use melatonin for sleep

There are several reasons why Andrew Huberman recommends caution with using melatonin supplements for sleep, including:

1. Hormonal Effects: Melatonin can have significant effects on hormonal systems, including suppressing the onset of puberty. Its chronic release in children helps to prevent early puberty. Adults should also be aware of its potential to influence hormone systems, such as reproductive hormones like testosterone and estrogen 1.

2. Dosage Issues: Over-the-counter melatonin supplements may contain levels far exceeding endogenous (natural) melatonin levels, sometimes by ten to 1,000 times. Such high dosages can have unpredictable effects and supersede the normal physiological range for this hormone 2.

3. Sleep Quality: Melatonin may aid in falling asleep but doesn't necessarily help maintain sleep. People using it can often find themselves waking in the middle of the night unable to fall back asleep 2.

4. Potential Mislabeling: Studies have found variability in commercial melatonin supplement dosages, ranging from 15% to 400% of what is listed on the label, indicating a lack of regulation and potential safety concerns 3.

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     1

     Melatonin and Puberty

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     2

     Caution with Melatonin

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     3

     Melatonin Myths

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     4

     Melatonin's Role in Sleep

     01:41:18
     
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     5

     Sleep Aids Debate

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5. Ineffectiveness: Melatonin supplements have been shown to only marginally improve sleep duration and efficiency in healthy adults, which might not justify their use considering potential side effects 4.

Given these concerns, Dr. Huberman suggests exploring alternatives like magnesium, theanine, and apigenin and emphasizes the importance of consulting healthcare professionals before taking any supplements 5.