Melatonin Supplements

If you have children, you know they ask some pretty hard questions. Explaining why the grass is green or the sky is blue could take a rather lengthy explanation. But explaining why they get sleepy at night and wake up when it gets light outside could be summed up in one word—melatonin. Melatonin is a hormone produced by the pineal gland in the brain from the amino acid tryptophan. The synthesis and release of melatonin are stimulated by darkness and suppressed by light, suggesting its role in the body’s natural sleep-wake cycle. Synthetic melatonin supplements have been used for a variety of medical conditions, most notably in cases where the natural sleep cycle has been disturbed, such as with jet lag, delayed sleep phase syndrome (DSPS), sleep disorders in the blind and sleep disturbances in children with neuro-psychiatric disorders. It is also used for sleep enhancement in healthy people.

The melatonin in dietary supplements is generally manufactured synthetically but is chemically identical to the melatonin produced in the body. Supplements are required to list their source of melatonin if made directly from plant or animal sources. If the source is not given, it is assumed to be synthetic. However, neither the U.S. Food and Drug Administration (FDA) or any other state or federal agency routinely tests supplements for quality prior to sale. Consequently, ConsumerLab.com conducted their own tests on melatonin supplements to determine if they met label claims, to make sure they disintegrated properly and ensure they did not contain unacceptable levels of lead, a potential contaminant.

Among the 17 supplements tested, ConsumerLab.com selected ten of the products, while seven others were tested at the request of their manufacturers or distributors. ConsumerLab.com found all products to contain their claimed amounts of melatonin, although these amounts ranged from 750 mcg to 5,000 mcg (1,000 mcg=1 mg). All standard tablets “broke apart” properly and all passed the lead contamination test.

When purchasing a melatonin supplement, ConsumerLab.com explains that some products just state “melatonin” on the label, while others might state “N-acetyl-5-methoxytryptamine” or “5-methoxy-tryptamine”—all three are synonymous. Also, since the labeled amount of melatonin can range significantly, you should choose a product that provides the appropriate dose for the intended use.

Melatonin is available in regular tablets, capsules, quick-release form and special time-release forms extending release over several hours. If you need help in falling asleep, you might opt for the quick-release, whereas time-release may be more helpful in staying asleep. Of course, quick-release or time-release will cost you a bit more—about 15 to 35 cents per day. Products with additional ingredients are also typically more expensive. Melatonin products may include herbs such as valerian, which may promote sleep. Vitamin B6 is added to some products, presumably because of its role in the synthesis of serotonin, a melatonin precursor.

For a complete list of the melatonin supplements tested and detailed results, as well as testing results on a wide variety of consumer products, visit http://www.consumerlab.com.