Do melatonin gummies work for sleep?

The increasing consumption of melatonin gummies as a supposed “quick fix” for sleep has generated a clear warning about the risks of its use without supervision. Organizations like the Spanish Society of Neurology (SEN) They have already warned of the danger of opting for remedies without medical validity, which are not only ineffective, but can delay the diagnosis of underlying sleep disorders.

In this context, Laura Redondo, Professor of the Department of Biomedicine and Dentistry of the European Universitywarns that “melatonin is a hormone with real physiological effects and Treating it as if it were a candy or sweet could lead to trivializing its use.”.

While it is true, the scientific evidence on melatonin is clear in cases of biological clock imbalancessuch as jet lag or irregular sleep schedules. However, its effectiveness in healthy adults with mild insomnia problems is more modest. “In these cases, it can help shorten the time it takes to fall asleep, but does not transform the sleep cycle as such”, Redondo qualifies.

The expert adds that “the majority of clinical studies have been carried out with standardized pharmaceutical formulations, not with jelly beanswhose form of release and actual dose can significantly influence the response.”

This perception of safety entails an added risk. According to the professor, in some supplements the real amount of melatonin per unit is less than that necessary to produce the pharmacological effect. “This causes the consumer, not perceiving the desired effect, to ingest more units to achieve it, an excessive consumption that can lead to adverse effects such as residual drowsiness, headache or dizziness”clarifies Redondo.

In fact, although its safety profile is reasonable, melatonin is not neutral. In addition to enhancing the sedative effect of other drugs, it can cause drug interactions with antibiotics, antiepileptics or antidepressants. “It is one more active ingredient that should be reviewed when reconciling with the rest of the medication,” he adds.

In this situation, the main recommendation is away from supplements. This is highlighted by Laura Redondo, for whom “the most effective is still, paradoxically, the simplest.” Adopt a regular sleep routine, reduce exposure to screens before going to sleep, do exercise on a regular basis and maintain a dark and quiet environment “They have a stronger physiological impact than any supplement,” concludes the professor at the Department of Biomedicine and Dentistry at the European University.