Getting a good night’s sleep is essential for overall health, and many people turn to sleep supplements to help them rest better. While some supplements are commonly used to promote relaxation and improve sleep quality, they may come with unexpected risks. Understanding which supplements to approach with caution can help you make safer choices for your sleep and overall well-being.
We spoke with health experts to identify two sleep supplements that should be used with caution, as they may strain your kidneys and cause other health issues. According to them, excessive melatonin and valerian root are the main ones to watch out for. Keep reading to learn more.
1. Excessive Melatonin
Dr. Lily, a pharmacist and holistic health expert, elaborates on how melatonin works within your body. “Melatonin is a natural hormone that our body produces, and it is in charge of our sleep and wake cycles. When the sun is out and it's bright, it tells our body to produce less melatonin, and when it gets dark, it tells our body to produce more, which will help with sleep,” she says. That sounds good, but the problem is that “when you take melatonin long term, it can really have negative effects because melatonin is not only in charge of our sleep; it regulates other items in our body," including metabolic and hormonal processes.
She adds that when you take it long term, “it can mess with those things.” Lily explains that taking melatonin for short-term use is generally fine, especially for managing jet lag or a particularly stressful week.
Since the kidneys play a key role in filtering out excess substances from the bloodstream, prolonged melatonin supplementation could put additional strain on them, especially in individuals with preexisting kidney conditions.
2. Valerian Root
Valerian root is commonly used as a natural sleep aid due to its calming effects on the nervous system, but long-term or excessive use may pose risks to kidney health and other bodily functions. While it is generally considered safe in moderation, some herbal supplements, including valerian, contain compounds that must be processed by the liver and kidneys.
Overuse can place additional stress on the kidneys, particularly for individuals with pre-existing conditions. It's also important to consider that herbal supplements, including valerian root, have been found to contain heavy metals or contaminants, depending on the source and manufacturing process. These toxins can accumulate in the body and potentially harm kidney function over time.
While valerian root can be helpful for occasional sleep support, experts generally recommend using it in moderation and under medical supervision, especially for those with kidney or liver concerns.
