Some feel that less than 0.5 mg is an appropriate dose, but the tablets sold generally contain 2 to 3 mg. Adverse effects now known including memory loss, chronic grogginess, nausea, headaches, fatigue, and possibly infertility. Melatonin may reduce follicle-stimulating hormone levels. Pregnant mice given melatonin had a high rate of embryo death. There are steps one can take to encourage natural melatonin production, decreasing the risk of adverse effects.
Light exposure causes the pineal gland to produce more melatonin.
Foods high in niacinamide, vitamin B-6, calcium, and magnesium, and antioxidants may assist in melatonin production. Halogen lamps are popular as desk lamps and in track lighting in homes, but produce ultraviolet A, B, and C radiation. He urged that ultraviolet filters be used for these lights. A study of the fluid consumption of a group of children who were seen by physicians for such health problems as poor appetite, poor weight gain, loose stools and behavior disorders, revealed that these children consumed large amounts of soft drinks or fruit drinks, and very little plain water. Reducing consumption of the commercial drinks and increasing water consumption produced symptomatic improvement in the children.