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Like with all supplements there isn't a clear yes or no to the question whether it's safe or not. But considering how many people take melatonin and considering the high doses that are sold in the USA I say that it's not safe if you have sleeping problems.

Sleeping problems can be caused by loads of things and before taking any pills you should try to find out why you aren't sleeping well. If you drink too much coffee or cola, stop with that. If you worry too much, then learn relaxation techniques. If you get older, accept that you don't need that much sleep anymore. First of all talk to your doctor about your sleeping problems to make sure there isn't a specific reason for it.

If no general changes help, you are relaxed in bed and still can't sleep, then melatonin can be something to try. But you should start with a very low dose (0.1mg) and take that for at least three weeks. Melatonin isn't a medicine like chemical sleeping pills and it doesn't work right away. The body needs to get used to it. Don't expect miracles either. Melatonin can help you, but it won't force you to get to sleep. If you keep worrying or drinking coffee, then those things will be a lot stronger than the natural need for sleep.
If after a few weeks you don't notice any effect, or not enough effect, then you can slowly increase the dose, but never take more than 0.5mg without consulting your doctor. The strange thing with supplements like this is that in too high doses it can cause the opposite of what you want. Too much melatonin can keep you awake and it can cause other side effects that you don't want.

Don't think that "it's natural so it's safe". Heroin is also natural, but nobody would say it's safe. The same goes for vitamins and minerals. And it even goes for substances that the body makes itself. In general the body knows exactly how much it needs, so adding too much extra can cause serious problems.

Use your common sense if you want to take melatonin and in case you aren't sure ask your doctor. That's always the safest thing to do anyway.

Learn more about this author, Rixta Francis.
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