Is melatonin efficient?

Melatonin is a hormone produced by the pineal gland during the night. This molecule has multiple roles: it promotes sleep, synchronizes the organism with the day/night alternation, but also modulates mood and the immune system, for example. Melatonin has shown its effectiveness in certain sleep disorders. Moreover, it is an attractive option because it is not addictive and is well tolerated.

It is available without prescription at a dose of less than 2 mg per day as a food supplement in France. However, the ANSES made recommendations in 2018 regarding the consumption of these dietary supplements for certain populations, following the appearance of adverse effects. The Agency advises do not recommend taking these supplements without prior medical advice, or even totally, to people with a pathology, treated or not, people having a recurrent treatment, pregnant and breastfeeding women, children and people in whom drowsiness could cause a safety problem.

Another issue to consider when taking exogenous melatonin is the dosage to be respected. Indeed, the dosage and timing of administration are very important to avoid a potential unwanted effect on sleep patterns. In short, before taking a melatonin-based supplement, pay attention to your sleep hygiene and consult your doctor!