From the Guidelines
Melatonin in tablet form is more effective than in gummy form for sleep regulation due to its faster absorption rate and higher bioavailability [ 1 ].
Key Considerations
- The American Academy of Sleep Medicine recommends immediate-release melatonin for the treatment of isolated REM sleep behavior disorder, with a starting dose of 3 mg taken at bedtime [ 1 ].
- Tablet forms of melatonin, such as immediate-release melatonin, have been shown to suppress REM sleep motor tone and renormalize other circadian features of REM sleep [ 1 ].
- The dose of melatonin may be titrated up to address dream enactment in 3-mg increments to 15 mg, although data on higher dosing are not available [ 1 ].
Comparison to Gummy Form
- Gummies may have a slower absorption rate and varying levels of active ingredients, which can affect their efficacy.
- As with any supplement, it's essential to consult with a healthcare professional before starting melatonin, especially if you have any underlying medical conditions or take medications.
Recommendations
- When choosing a melatonin supplement, opt for a tablet with a dose of 3-15mg, taken at bedtime, for a duration as recommended by a healthcare professional.
- Consider consulting with a healthcare professional to determine the best course of treatment for sleep regulation.
From the Research
Effectiveness of Melatonin in Tablet Form vs Gummy Form
- There are no direct studies comparing the effectiveness of melatonin in tablet form versus gummy form for sleep regulation 2, 3, 4, 5, 6.
- However, studies have investigated the pharmacokinetics of alternative administration routes of melatonin, including oral, intranasal, transdermal, and subcutaneous routes 2.
- Oral administration of melatonin, which includes both tablet and gummy forms, has been shown to have a poor and variable bioavailability 2.
- The effectiveness of melatonin in regulating sleep has been demonstrated in various studies, with oral melatonin being effective in preventing or reducing jet-lag 3 and advancing the time of sleep onset 5.
Safety and Efficacy of Melatonin
- Melatonin has been shown to be generally safe and well-tolerated, with few adverse events reported in clinical trials 6.
- The most frequently reported adverse events associated with melatonin use are daytime sleepiness, headache, and dizziness 6.
- However, the scarcity of evidence from long-term randomized controlled trials limits the conclusions regarding the safety of continuous melatonin therapy over extended periods 6.
- Melatonin has been found to have a modest and variable effect on sleep onset, with the greatest impact in children with neurodevelopmental disabilities 5.