[Young Journalist Ahin Yi] Are we truly informed about the supplements we take for our health and the wellness products trending on social media? In Kwon Ji-ye's Health & Medicine Report, we break down complicated medical topics into simple, accessible language to uncover what consumers really need to know about the products in their medicine cabinets.

As more people struggle to get a good night's sleep, interest in plant-based melatonin and sleep supplements is on the rise. The market for these products is also growing, particularly through overseas online purchases and e-commerce platforms.

According to CJ Olive Young, sales of melatonin-related products surged by 810% between January and September this year compared with the same period last year. Their availability without a prescription, combined with marketing claims that naturally derived ingredients are inherently safe, has further fueled consumer interest. But do these supplements actually help treat insomnia?

"Melatonin does not directly induce sleep. Rather, it regulates the body's internal clock and sleep-wake cycle, making it potentially helpful for circadian rhythm disturbances such as jet lag," explained Park Jung-hoon, director of the Neurology Center at Incheon Himchan General Hospital. "However, its effectiveness is limited when it comes to chronic insomnia caused by stress or anxiety."

Experts stress the importance of recognizing the medical limitations of sleep supplements and distinguishing them from medically proven treatments.

"Many plant-based melatonin products on the market are classified as general food products rather than pharmaceutical drugs. They should not be confused with medications that have been clinically proven to treat insomnia," said Oh Yoon-jung, a psychiatrist at Daerim Saint Mary's Hospital. "Just because an ingredient comes from a plant does not automatically make it safer or more effective."

She added that chronic insomnia can stem from a variety of factors, including stress, depression, anxiety disorders, and unhealthy sleep habits. As a result, taking melatonin supplements alone is unlikely to resolve the problem. While melatonin may help people with certain circadian rhythm disorders, it is not recommended as a universal solution for insomnia.

Experts also caution against prolonged or inappropriate use. Although there is limited evidence directly linking melatonin to liver damage, it can cause side effects such as headaches, dizziness, daytime drowsiness, and nausea. Furthermore, there is insufficient research on the long-term safety of taking high doses.

Consumers should also pay attention to other herbal ingredients included in sleep supplements. Park warned that certain herbs, including ashwagandha and kava, have rarely been associated with liver damage, making long-term use of products containing multiple herbal ingredients a potential concern.

Rather than relying on supplements, experts recommend improving sleep hygiene by making healthier lifestyle choices. These include maintaining a consistent wake-up time, limiting exposure to bright lights and smartphone screens in the evening, and moderating caffeine intake. They also advise against spending long periods lying in bed when unable to fall asleep.

"Melatonin should be used according to each individual's specific condition," Oh emphasized. "Consumers should carefully check the ingredients and dosages of these products and avoid combining multiple sleep aids or increasing their dosage without proper medical guidance."

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