What Is Melatonin? Dosage, Side Effects, Sleep Usage, And ...

Health ConditionsHormones & Metabolic DisordersShare this articleShare on FacebookShare on XShare on PinterestCopy LinkWhat Is Melatonin? Dosage, Side Effects, Sleep Usage, and Overdose Risk

Marc Tran/StocksyByAbby McCoy, RNUpdated on November 21, 2024Medically Reviewed byKristina D. Carter, PharmDON THIS PAGE

• Overview
• Benefits
• Side Effects
• Forms
• Select
• Dosage
• FAQ

ON THIS PAGE

• Overview
• Benefits
• Side Effects
• Forms
• Select
• Dosage
• FAQ

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Melatonin is a hormone created in the brain that helps people feel drowsy at night. Synthetic melatonin supplements are most often used as a sleep aid, but some research suggests it may also have an effect on cancer, Alzheimer’s disease, migraine, and other conditions. The number of Americans who regularly use melatonin for sleep has quintupled over the past 25 years.

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Overview

What Is a Melatonin Supplement?

Melatonin supplements mimic the effects of the melatonin our bodies produce.

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Melatonin is a natural hormone made by the pineal gland.

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 Typically, melatonin levels increase in the bloodstream about two hours before bed, which causes a sleepy feeling.

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Most people produce enough melatonin to fall asleep and stay asleep through the night.

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But if your body doesn’t produce enough melatonin naturally, your healthcare provider may recommend a supplement with synthetic melatonin.

Potential Health Benefits of Melatonin

Melatonin's ability to help people fall asleep remains its most studied benefit by far, and these supplements are often seen as a more natural way to drift off than prescription sleep medications.

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 Experts have researched several other melatonin benefits with encouraging results, but so far, these studies are small, and more research is needed to prove melatonin benefits beyond sleep. Melatonin may provide benefits for health conditions and procedures such as:

• Sleep difficulties
• Jet lag
• Migraine

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• Cancer treatment and prevention

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• Alzheimer’s disease

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• ALS (Lou Gehrig’s disease)

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• COVID-19

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• Skin aging

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Potential Risks and Side Effects of Melatonin

Melatonin has a good safety record and can be taken by adults for up to two years. Experts suspect you may be able to take it even longer, but research hasn’t studied past that time period. Studies are also lacking on melatonin in children, and taking very large doses at any age carries the risk of side effects.

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Risks

Overall, the U.S. Food and Drug Administration (FDA) does not regulate supplements the same way they do medications, so there is always a risk that the melatonin you take doesn’t contain the amount listed on the packaging.

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 Ask your provider before taking melatonin, especially if you have liver or kidney disease, you are pregnant or breastfeeding, you’re considering melatonin for a child, or you are an older adult at risk for falls.

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Experts believe the risk of melatonin toxicity in adults is low, although more human studies are needed.

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 In children, melatonin toxicity from melatonin overdose can lead to more severe side effects like difficulty breathing.

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 Reports of overdose in children don’t mention a dosage, but one study found that anything over 10 milligrams can stay in a child’s system for over 24 hours at very high levels.

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Melatonin can interact with certain medications like birth control pills and some prescription drugs used for diabetes, high blood pressure, certain sedatives, and more, so check with your provider before trying it. It’s also essential to make sure your provider knows all the medications that you take.

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Side Effects

Here are some of the adverse effects that can be associated with melatonin supplements:

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• Drowsiness
• Nausea
• Headache
• Dizziness
• More evening or nighttime urination (in children)
• Agitation (in children)

Forms of Melatonin

Oral forms of synthetic melatonin include melatonin gummies, pills, liquids, powder, and capsules. You can purchase the hormone in other forms, too, including sprays, patches, and creams, all of which are sold in grocery, drug, and health food stores.

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Melatonin sprays applied under the tongue work the fastest, but some tablets offer time-release options for more lasting effects.

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Creams and lotions with melatonin don’t claim to help with sleep, but they may offer skin-protection and anti-aging effects; more research is needed to confirm these benefits.

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All forms have comparable prices, depending on the brand.

How to Select Melatonin

The volume of melatonin choices can feel overwhelming, but there are ways to narrow down the best options. To choose a higher-quality supplement, check the label for “USP,” “NSF,” or “Consumer Labs Approved.” This means the product has undergone third-party testing for quality and purity.

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You may occasionally see a melatonin combination, such as melatonin with CBD, but it’s always best to check with your provider before taking melatonin that contains any other components.

Dosage and Timing of Melatonin

Because melatonin doesn’t fall under FDA medication regulation, there is no known effective dose. But studies have tested doses anywhere from 0.1 mg to 10 mg, and experts suggest starting with the smallest possible amount.

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Many melatonin supplements have higher doses than you need. Taking more than necessary will not make the supplement work quicker or better, and too-high doses in children can lead to serious side effects.

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 In the United States, melatonin products created for pediatric use suggest dosing from 0.5 to 6 mg, depending on the age of the child.

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Melatonin can take longer to work than other sleep aids, and it typically causes sleepiness in around 20 to 40 minutes.

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 If you’re not sure what dose to try, ask a healthcare provider for their recommendation.

The Takeaway

• Melatonin, a naturally occurring hormone, can also be taken as a synthetic supplement to help you fall asleep.
• Early research suggests melatonin may also play a role in cancer treatment and prevention, Alzheimer’s disease, migraine, and COVID-19.
• Melatonin side effects are usually mild and rare, but may include nausea, dizziness, irritability, and headache.
• Always check with your provider before taking melatonin, especially if you have liver or kidney disease, are pregnant or nursing, or have a high risk of falls.

FAQ

Is it safe to take melatonin? Melatonin is generally considered safe when taken for short periods of time, but more research is needed on the safety of long-term use. Dietary supplements like melatonin are regulated by the U.S. Food and Drug Administration (FDA) as food, but they’re not regulated as medications.Who should not take melatonin? You should not use melatonin if you have liver or kidney problems, you are pregnant or breastfeeding, or if you’re at a higher risk for falls.Does melatonin cause side effects? Possible side effects of melatonin include irritability, drowsiness, nausea, dizziness, and headache.Can you overdose on melatonin? Yes, it is possible to overdose on this hormone. The symptoms of an overdose resemble common side effects, but they may also include confusion, nightmares, low blood pressure, fast heart rate, and body cooling (hypothermia).How do you take melatonin? Melatonin comes in different forms. Oral forms include gummies, pills, liquids, sprays, chewables, powders, and capsules. You can also purchase melatonin patches and creams.

Resources We Trust

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• Mayo Clinic: Melatonin
• National Center for Complementary and Integrative Health: Melatonin: What You Need to Know
• Sleep Foundation: Melatonin
• American Academy of Sleep Medicine: Melatonin
• National Health Service: Melatonin

Meet Our ExpertsSee Our Editorial PolicyMeet Our Health Expert Network

Kristina D. Carter, PharmD

Medical Reviewer

Kristina D. Carter, PharmD, is a clinical pharmacist and freelance health writer who currently works in a managed care setting, performing quality audits on utilization management case reviews for the pharmacy team. She has over 20 years of experience and has worked in several pharmacy practice settings, including at a community pharmacy as well as in ambulatory care, senior care, and pharmacy operations.

She received her doctor of pharmacy degree from Xavier University of Louisiana College of Pharmacy and her master's of business administration and health administration from Georgia State University Robinson College of Business. She is an American Council on Exercise–certified health coach, group fitness instructor, senior fitness specialist, and weight management specialist. She is also a registered pharmacist, licensed in Georgia, Indiana, and Tennessee.

Dr. Carter enjoys exploring new restaurants with family and friends, walking along city trails, and watching action movies and college sports.

See full bio

Abby McCoy, RN

Author

Abby McCoy is an experienced registered nurse who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She is a married mother of four and loves the circus — that is her home! She has family all over the world, and loves to travel as much as possible.

McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful. She is passionate about health education and loves using her experience and knowledge in her writing.

See full bioSee Our Editorial PolicyMeet Our Health Expert NetworkEDITORIAL SOURCESEveryday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.SourcesResources

1. Use of Melatonin Supplements Rising Among Adults. National Institutes of Health. March 1, 2022.
2. Savage RA. Melatonin. StatPearls. February 9, 2024.
3. Arendt J et al. Physiology of the Pineal Gland and Melatonin. Endotext. October 30, 2022.
4. Melatonin for Sleep: Does It Work? Johns Hopkins University.
5. Melatonin: What You Need to Know. National Center For Complementary and Alternative Medicine. May 2024.
6. Melatonin. Medline. July 9, 2024.
7. Talib WH et al. Melatonin in Cancer Treatment: Current Knowledge and Future Opportunities. Molecules. April 2021.
8. Roy J et al. Role of melatonin in Alzheimer’s disease: From preclinical studies to novel melatonin-based therapies. Frontiers in Neuroendocrinology. April 2022.
9. Bald EM et al. Melatonin May Slow Disease Progression in Amyotrophic Lateral Sclerosis: Findings From the Pooled Resource Open-Access AlS Clinic Trials Database. Muscle & Nerve. January 11, 2021.
10. Shneider A et al. Can Melatonin Reduce the Severity of COVID-19 Pandemic? International Reviews of Immunology. 2020.
11. Rusanova I et al. Protective Effects of Melatonin on the Skin: Future Perspectives. International Journal of Molecular Sciences. October 2019.
12. Dietary Supplements. U.S. Food and Drug Administration. October 1, 2024.
13. Melatonin. Drugs and Lactation Database. August 15, 2024.
14. Boutin JA et al. Melatonin: Facts, Extrapolations and Clinical Trials. Biomolecules. June 2023.
15. Lelak K. Pediatric Melatonin Ingestions — United States, 2012–2021. Centers for Disease Control and Prevention. June 2, 2022.
16. Shenoy P et al. Melatonin Use in Pediatrics: A Clinical Review on Indications, Multisystem Effects, and Toxicity. Children. March 2024.
17. Abdellah SA et al. Bioavailability of Melatonin after Administration of an Oral Prolonged-Release Tablet and an Immediate-Release Sublingual Spray in Healthy Male Volunteers. Drugs in R&D. July 12, 2023.
18. Greco G et al. Clinical Studies Using Topical Melatonin. International Journal of Molecular Sciences. May 9, 2024.
19. USP Verified Mark. USP.org.
20. What is NSF Certification? NSF.org.
21. CL Certified Products. ConsumerLab.com.
22. Melatonin. American Academy of Family Physicians. August 2024.
23. Melatonin: How Much Should You Take? Cleveland Clinic. March 14, 2022.

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