Table of ContentsView AllTable of ContentsMelatonin Side EffectsIs Daily Use Safe?Adjusting Melatonin DoseWhat Else to Try for SleepFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Melatonin Side Effects
Is Daily Use Safe?
Adjusting Melatonin Dose
What Else to Try for Sleep
Frequently Asked Questions
Melatoninside effects, sometimes referred to as a melatonin “hangover,” are usually mild. Most often, they include headaches, dizziness, nausea, and sleepiness.Though short-term usage appears safe, research on long-term use and side effects remains limited.
This article explains the side effects and risks of melatonin and its alternatives.
Speak with your healthcare provider before taking melatonin to ensure it will not interact with any medications you are currently taking.
What Are the Side Effects of Melatonin?
Melatonincan produce side effects, and some are more common than others. Common side effects include:
Uncommon side effects may include:
Research has not found severe or life-threatening side effects.However, there is little research on the long-term risks associated with melatonin.
Dosage Evaluated in ResearchIn a systematic review of 37 randomized controlled trials, daily melatonin doses ranged from 0.15 milligrams to 12 milligrams.
Dosage Evaluated in Research
In a systematic review of 37 randomized controlled trials, daily melatonin doses ranged from 0.15 milligrams to 12 milligrams.
Children
Discuss with your healthcare provider or pediatrician before giving melatonin to children. Researchers found thatmelatonin overdosingis the most significant risk to kids and adolescents.
Melatonin was the most frequently ingested substance among children reported to poison control centers in 2020, and between 2012 and 2021, there were more than 260,000 pediatric melatonin ingestions.Most teen hospitalizations resulted from intentional ingestion, whereas hospitalizations for kids under 5 were primarily for unintentional ingestion.
Though melatonin is increasingly prescribed for children, it is not registered for use in children, nor has it undergoneformal safety testingin this population.
How to Recognize and Treat Poisoning
Young, Middle-Age, and Older Adults
For most adults, melatonin has minimal and mild side effects. However, older people need to be careful with melatonin because it presents different risks in this population. One study found that older people who are more prone to falls may be at a higherrisk of fractureswhen taking melatonin.
Another study found melatonin supplementation in older people withdementiaincreased withdrawn behaviors and should be avoided.
Melatonin Use in Pregnancy and LactationMore research is needed on melatonin during pregnancy and breastfeeding.If you are pregnant or lactating, discuss melatonin with a healthcare provider before taking it.
Melatonin Use in Pregnancy and Lactation
More research is needed on melatonin during pregnancy and breastfeeding.If you are pregnant or lactating, discuss melatonin with a healthcare provider before taking it.
Is It Safe to Use Melatonin Every Night?
Dependency: Possible or Unlikely?
Though melatonin does not cause withdrawal symptoms or create chemical dependency, you may rely on it as a crutch to get or stay asleep. Unfortunately, this may get in the way of getting to the bottom of why you are struggling with falling asleep in the first place.
Because melatonin is intended for short-term use, it’s best to use it occasionally. Talk to a healthcare provider for diagnosis and treatment if you haveinsomnia symptoms.
Substance Use Disorders: Types, Symptoms, and Treatments
Adjusting Your Melatonin Dose
Melatonin consumption in daily doses greater than 5 milligrams (mg) more than tripled between 2005 and 2018. Researchers believe this raises safety concerns because supplements may contain up to 478% higher melatonin content than labels indicate.
Your body producesmelatoninnaturally at around less than 0.3 mg a day.It’s best to take the lowest effective dose possible to mimic the natural state in your body. For adults, 0.5–5 mg is the standard dose. In older adults, doses between 1 mg and 6 mg were effective for improving sleep in older adults.
Most children respond to a low dose of 0.5–1 mg.However, talk to a healthcare provider before giving melatonin to children.
In addition to melatonin, there are numerousmethods for helping you sleep. Good sleep habits (sleep hygiene) are sometimes your best bet. These habits include:
If you have trouble falling asleep, get up after 20 minutes of trying and engage in a quiet activity in low light before trying again.Cognitive behavioral therapy (CBT)for insomnia is the most effective long-term treatment for this sleep disorder.
Summary
Melatonin has some potential side effects that are usually mild. These most often include headache, dizziness, nausea, and daytime sleepiness. The most significant risk for children is accidental overdose; therefore, always discuss melatonin for a child with a healthcare provider first.
Older adults may be at risk of falls and fractures when taking melatonin. Those with dementia are advised to avoid melatonin due to the risk of increased withdrawal behavior. Melatonin is intended for short-term use, and long-term risks are not well studied.
Frequently Asked QuestionsSome less common melatonin side effects include agitation, fatigue, mood swings, nightmares, skin irritation, and palpitations.More commonly, people experience melatonin “hangover,” with symptoms like headache, daytime sleepiness, and nausea.Learn MoreWaking Up With a HeadachePeople taking medications for epilepsy and blood thinners need to be careful with melatonin.These medications may interact with melatonin. Therefore, always talk to a healthcare provider before taking the supplement.Melatonin starts working in 20–40 minutes, peaks after an hour, then goes down in four to eight hours.It’s a good idea not to drive or use machinery for four to five hours after taking melatonin.
Some less common melatonin side effects include agitation, fatigue, mood swings, nightmares, skin irritation, and palpitations.More commonly, people experience melatonin “hangover,” with symptoms like headache, daytime sleepiness, and nausea.Learn MoreWaking Up With a Headache
Some less common melatonin side effects include agitation, fatigue, mood swings, nightmares, skin irritation, and palpitations.More commonly, people experience melatonin “hangover,” with symptoms like headache, daytime sleepiness, and nausea.
Learn MoreWaking Up With a Headache
People taking medications for epilepsy and blood thinners need to be careful with melatonin.These medications may interact with melatonin. Therefore, always talk to a healthcare provider before taking the supplement.
Melatonin starts working in 20–40 minutes, peaks after an hour, then goes down in four to eight hours.It’s a good idea not to drive or use machinery for four to five hours after taking melatonin.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Melatonin: what you need to know.Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: a systematic review.CNS Drugs. 2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-wLelak K, Vohra V, Neuman MI, et al.Pediatric melatonin ingestions — United States, 2012–2021.MMWR Morb Mortal Wkly Rep. 2022;71(22):725-729. doi:10.15585/mmwr.mm7122a1Kennaway DJ.Potential safety issues in the use of the hormone melatonin in paediatrics.J Paediatr Child Health. 2015;51(6):584-589. doi:10.1111/jpc.12840Papillon-Ferland L, Mallet L.Should melatonin be used as a sleeping aid for elderly people?Can J Hosp Pharm. 2019;72(4):327-329.Auger RR, Burgess HJ, Emens JS, et al.Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD).J Clin Sleep Med. 2015;11(10):1199-1236. doi:10.5664/jcsm.5100Li J, Somers VK, Xu H, Lopez-Jimenez F, Covassin N.Trends in use of melatonin supplements among US adults, 1999-2018.JAMA. 2022;327(5):483-485. doi:10.1001/jama.2021.23652Mount Sinai.Melatonin.Pierce M, Linnebur SA, Pearson SM, Fixen DR.Optimal melatonin dose in older adults: A clinical review of the literature.Sr Care Pharm. 2019;34(7):419-431. doi:10.4140/TCP.n.2019.419American Academy of Pediatrics.Melatonin for kids: what parents should know about this sleep aid.Centers for Disease Control and Prevention.Tips for better sleep.American Academy of Sleep Medicine.Healthy sleep habits.Sleep Foundation.How long does melatonin last?MedlinePlus.Melatonin.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Melatonin: what you need to know.Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: a systematic review.CNS Drugs. 2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-wLelak K, Vohra V, Neuman MI, et al.Pediatric melatonin ingestions — United States, 2012–2021.MMWR Morb Mortal Wkly Rep. 2022;71(22):725-729. doi:10.15585/mmwr.mm7122a1Kennaway DJ.Potential safety issues in the use of the hormone melatonin in paediatrics.J Paediatr Child Health. 2015;51(6):584-589. doi:10.1111/jpc.12840Papillon-Ferland L, Mallet L.Should melatonin be used as a sleeping aid for elderly people?Can J Hosp Pharm. 2019;72(4):327-329.Auger RR, Burgess HJ, Emens JS, et al.Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD).J Clin Sleep Med. 2015;11(10):1199-1236. doi:10.5664/jcsm.5100Li J, Somers VK, Xu H, Lopez-Jimenez F, Covassin N.Trends in use of melatonin supplements among US adults, 1999-2018.JAMA. 2022;327(5):483-485. doi:10.1001/jama.2021.23652Mount Sinai.Melatonin.Pierce M, Linnebur SA, Pearson SM, Fixen DR.Optimal melatonin dose in older adults: A clinical review of the literature.Sr Care Pharm. 2019;34(7):419-431. doi:10.4140/TCP.n.2019.419American Academy of Pediatrics.Melatonin for kids: what parents should know about this sleep aid.Centers for Disease Control and Prevention.Tips for better sleep.American Academy of Sleep Medicine.Healthy sleep habits.Sleep Foundation.How long does melatonin last?MedlinePlus.Melatonin.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Center for Complementary and Integrative Health.Melatonin: what you need to know.Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: a systematic review.CNS Drugs. 2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-wLelak K, Vohra V, Neuman MI, et al.Pediatric melatonin ingestions — United States, 2012–2021.MMWR Morb Mortal Wkly Rep. 2022;71(22):725-729. doi:10.15585/mmwr.mm7122a1Kennaway DJ.Potential safety issues in the use of the hormone melatonin in paediatrics.J Paediatr Child Health. 2015;51(6):584-589. doi:10.1111/jpc.12840Papillon-Ferland L, Mallet L.Should melatonin be used as a sleeping aid for elderly people?Can J Hosp Pharm. 2019;72(4):327-329.Auger RR, Burgess HJ, Emens JS, et al.Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD).J Clin Sleep Med. 2015;11(10):1199-1236. doi:10.5664/jcsm.5100Li J, Somers VK, Xu H, Lopez-Jimenez F, Covassin N.Trends in use of melatonin supplements among US adults, 1999-2018.JAMA. 2022;327(5):483-485. doi:10.1001/jama.2021.23652Mount Sinai.Melatonin.Pierce M, Linnebur SA, Pearson SM, Fixen DR.Optimal melatonin dose in older adults: A clinical review of the literature.Sr Care Pharm. 2019;34(7):419-431. doi:10.4140/TCP.n.2019.419American Academy of Pediatrics.Melatonin for kids: what parents should know about this sleep aid.Centers for Disease Control and Prevention.Tips for better sleep.American Academy of Sleep Medicine.Healthy sleep habits.Sleep Foundation.How long does melatonin last?MedlinePlus.Melatonin.
National Center for Complementary and Integrative Health.Melatonin: what you need to know.
Besag FMC, Vasey MJ, Lao KSJ, Wong ICK.Adverse events associated with melatonin for the treatment of primary or secondary sleep disorders: a systematic review.CNS Drugs. 2019;33(12):1167-1186. doi:10.1007/s40263-019-00680-w
Lelak K, Vohra V, Neuman MI, et al.Pediatric melatonin ingestions — United States, 2012–2021.MMWR Morb Mortal Wkly Rep. 2022;71(22):725-729. doi:10.15585/mmwr.mm7122a1
Kennaway DJ.Potential safety issues in the use of the hormone melatonin in paediatrics.J Paediatr Child Health. 2015;51(6):584-589. doi:10.1111/jpc.12840
Papillon-Ferland L, Mallet L.Should melatonin be used as a sleeping aid for elderly people?Can J Hosp Pharm. 2019;72(4):327-329.
Auger RR, Burgess HJ, Emens JS, et al.Clinical practice guideline for the treatment of intrinsic circadian rhythm sleep-wake disorders: advanced sleep-wake phase disorder (ASWPD), delayed sleep-wake phase disorder (DSWPD), non-24-hour sleep-wake rhythm disorder (N24SWD), and irregular sleep-wake rhythm disorder (ISWRD).J Clin Sleep Med. 2015;11(10):1199-1236. doi:10.5664/jcsm.5100
Li J, Somers VK, Xu H, Lopez-Jimenez F, Covassin N.Trends in use of melatonin supplements among US adults, 1999-2018.JAMA. 2022;327(5):483-485. doi:10.1001/jama.2021.23652
Mount Sinai.Melatonin.
Pierce M, Linnebur SA, Pearson SM, Fixen DR.Optimal melatonin dose in older adults: A clinical review of the literature.Sr Care Pharm. 2019;34(7):419-431. doi:10.4140/TCP.n.2019.419
American Academy of Pediatrics.Melatonin for kids: what parents should know about this sleep aid.
Centers for Disease Control and Prevention.Tips for better sleep.
American Academy of Sleep Medicine.Healthy sleep habits.
Sleep Foundation.How long does melatonin last?
MedlinePlus.Melatonin.
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