Melatonin is produced in the pineal gland to induce sleep. However, melatonin is also naturally produced throughout the body, including in the gastrointestinal tract, reproductive tissues, skin, and liver, to name a few, and is used in the body for more than regulating our circadian rhythm or sleep/wake cycle.
The pineal gland is the
primary source of melatonin production for our sleep/wake cycle and responds to
environmental cues, namely the lack of light or darkness, to increase
production and prepare us for sleep. Less commonly known is that children and
teens produce many times more melatonin than adults, up to 5 times as much in
their teens compared to a 50-year-old. Making it an unlikely cause for
sleep issues in younger people and less likely that kids need to take melatonin
as a supplement.
If any person, especially a
child, uses a product with more melatonin than they think they are taking, we
run the risk of misuse or overdose. Additionally, melatonin is available in
gummies and chewable forms that can make it more appealing to children, further
increasing the risk of misuse or overdose. While melatonin appears safe
for most children, at present, clear guidelines on the dose, timing, or length
of use of melatonin have not been established. In agreement with the
recommendations made by the American Academy of Sleep Medicine (AASM), it is
recommended to discuss melatonin supplementation with their healthcare
professionals before giving it to children. Conversely, there is a consensus
that supporting better sleep habits and sleep hygiene is an excellent
first-line approach that should be considered for most children, teens, and
their families.
There are some cases where
melatonin may benefit younger people though more research is needed. Data is
emerging around some genetic variants in which some people may not produce
melatonin at the same levels as others. In particular, this may be the case for
some who live with ADHD or are on the autism spectrum and often have delayed
sleep phases and difficulty sleeping. Interestingly, the use of low doses of
melatonin (0.2 - 0.5 mg) is promising, supporting a growing trend in melatonin
research that more is not always better.
While it may not be
appropriate for all kids, when melatonin is needed, choosing a physiological-dose,
plant-based phytomelatonin, may provide all the benefits for the sleep/wake
cycle and several other uses for immune and cellular health support.
