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"The future belongs to those who believe in the beauty of their dreams." - Eleanor Roosevelt

The Daily Tonic is a two to five minute read sharing science backed health news and tips, all while getting you to crack a smile or even lol on occasion.

Thursday. Just in case you’ve missed it, there is now a poll at the bottom of every Daily Tonic. So once you get done reading, please let us know how you liked that day's newsletter. If you loved it, definitely let us know! If you thought it was ok, let us know! And if you thought it wasn’t good, maybe keep that to yourself (just kidding — let us know). Now, if you have ever taken melatonin gummies or given them to your kids, raise your hand. Today’s topic is an important one. Let’s dive in. (you can put your hand back down).

Watch Out For Those Gummies 

A new study has found that most melatonin gummy supplements sold in the United States are inaccurately labeled, with many products containing higher quantities of the sleep-promoting hormone per serving than declared on the packaging. The study's findings, published in JAMA, have particular implications for children, who may accidentally ingest the products or be given them by parents who hope it will help them sleep without understanding the potential risks. 

Children's size puts them at greater risk of an overdose of melatonin than adults, which can lead to symptoms such as drowsiness, headache, dizziness, agitation, and nausea. In rare cases, children who overdosed on melatonin have required hospitalization and experienced symptoms like respiratory failure or seizures. To be clear, these cases are extremely rare, but they do happen, and parents should be aware. 

The doses found in the new study may not be dangerous to an adult taking one serving, but “if you’re a younger, pre-teen taking a lot to go to sleep, or you’re a school-age kid or toddler getting [into] these, that’s where some really serious harm could occur,” warns the study’s lead author.

Melatonin is a hormone produced by the brain that helps regulate the body’s circadian rhythms, including the sleep-wake cycle. In the U.S., melatonin is available as a dietary supplement, which means it is regulated less strictly than prescription drugs by the Food and Drug Administration.

Big red flag right there. 

In recent years, there has been a rise in the incidence of children ingesting too much melatonin, either accidentally or intentionally. The findings prompted a group of scientists to examine melatonin supplements in the U.S. They chose to focus on gummies because this formulation may be more attractive to children. The researchers used the NIH’s Dietary Supplement Label Database, a governmental database of dietary supplements marketed in the U.S., to identify brands of melatonin gummies. They identified 30 brands and were able to purchase 26 for analysis.

What happened to the other four brands is anyone’s guess. 

In the 26 remaining products, the team found that the actual amount of melatonin ranged from 74% to 374% of what was listed on the label, except in one case where there was no melatonin in the product at all. Most products, 88%, were inaccurately labeled, and 84% contained more melatonin than indicated. The actual amount of melatonin found in the products ranged from 1.3 mg to 13.1 mg. Doses on the higher end of this range, between 5 mg and 10 mg, could be too much for a young child. According to the American Academy of Pediatrics, children only need doses as low as 0.5 mg to 1 mg. 

Yikes — red flag number two. 

The study also revealed that five of the melatonin gummies’ labels listed cannabidiol (CBD), a non-psychoactive compound found in marijuana. This finding was surprising because the FDA does not allow CBD to be sold as a dietary supplement, yet CBD was listed as an ingredient in these gummies on the NIH label database. The amount of CBD in the gummies ranged from 104% to 118% of what was listed on the label. One supplement didn’t contain any melatonin but contained 31 mg of CBD.

Red flag number three. 

The key takeaway? Clinicians should talk to parents about giving melatonin gummies to their kids. Kids might be ingesting an unpredictable quantity of melatonin and CBD without knowing.  Melatonin supplements should be treated like medication, with the product kept in a secure place and dosages carefully monitored. 

And most importantly, parents should consult a doctor to see if melatonin would be appropriate for their child's specific sleep problem.

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A Big Change In 100 Years  

Let's get moving! Research shows that our daily activity has decreased by a whopping 70% in the last 100 years. And we aren’t talking about your time in a gym or how much you work out. This statistic is more of an indication of how much less we walk and move outside the gym. 

We already talked about walking yesterday and how it can impact your mood, but this statistic was worth mentioning again. A 70% decrease is a huge deal. 

We're walking less and less each day, which can have a negative impact on our brains, happiness, and overall health.

But we're not going to let that happen! This week, I challenge you to take action and get moving. Set aside just 30 minutes on both Saturday and Sunday and go for a walk, whether it's inside, outside, or at the gym. Just get those steps in!

Let’s get moving and use the weekend to feel our best! 

Tonic Shots

• Have you ever had a good salmon burger? Say no more. This recipe makes the perfect dinnertime meal that packs a nutritional punch. Salmon is high in vitamin D3, B vitamins, magnesium, iron, and selenium.  Plus, who doesn’t love a good burger? Check out the recipe.

• Need some tips to help get the kids to bed without using melatonin? Read more.