Melatonin supplements are likely safe for most healthy adults when used for a short period of time and purchased from a reputable brand. However, it may not be a good idea to take melatonin if you are pregnant, breastfeeding, have certain medical conditions, or are taking certain medications. Less is known about long-term melatonin use, so it’s important to weigh the risks and benefits and consult with a healthcare professional.
While a melatonin supplement may make it easier to fall asleep, it is important to understand and address the underlying cause of your sleep issues. Good sleep hygiene, regular exercise, and managing stress and anxiety can help promote restful sleep. When selecting a melatonin supplement, try starting with a lower dose (between 1-3 milligrams) and consider important factors including third-party testing, form and additional ingredients.
Who May Benefit from a Melatonin Supplement
While a number of groups may benefit from melatonin supplements, keep in mind that melatonin may not be a long-term solution. It treats the symptoms rather than the underlying cause of your sleep issues. “You always want to address the reason you’re not sleeping well,” says Sharon Puello, MA, RDN, CDN, CDEC. With that in mind, the following people may benefit from melatonin supplements:
People with insomnia: While taking melatonin is not a guaranteed ticket to a restful night of sleep, research does suggest that it improves sleep in those with insomnia.
People with some sleep disorders: It may also be helpful for people with some sleep disorders like idiopathic REM sleep behavior disorder and delayed sleep-wake phase disorder.
People who experience migraines: Research suggests that melatonin may improve or prevent migraine symptoms, though research is limited.
Those who take beta-blockers: It’s also been shown to be effective at improving sleep for those who have trouble sleeping because of beta-blocker usage.
Those with Parkinson-related sleep disorders: Melatonin may help improve sleep for individuals with Parkinson’s and related sleep disorders.
Those with IBS: It’s been proposed that melatonin can be an effective therapy for a number of other conditions, including IBS. Research is limited in these areas, but some small studies show symptom improvements.
Those experiencing jet lag: A review of the evidence on its use for jet lag suggests that it may provide very minimal benefit for some.
Who May Not Benefit from a Melatonin Supplement
Even though melatonin is a hormone we naturally produce, supplements are a synthetic version. If you have any medical conditions or take any prescription medications, talk to a healthcare provider before starting a melatonin supplement.
People who are pregnant or lactating: There is no research on the safety of melatonin supplements in people who are pregnant or lactating. Therefore, it’s best to avoid melatonin supplements if you’re pregnant or breastfeeding.
People with diabetes: “Melatonin should be used cautiously in individuals with diabetes as it may increase blood sugar,” says Akhaphong.
People on anticoagulant medications: Melatonin can increase the risk of bleeding and interfere with anticoagulant medications.
People on anticonvulsant medications: Melatonin has also been shown to “interact with anticonvulsant medications that treat epileptic seizures” says Akhaphong.
People with depression: Akhaphong also notes that melatonin may worsen depressive symptoms.
People with dementia: While melatonin may benefit sleep for those with dementia, it may also increase withdrawn and depressive behavior. Bright light therapy may help counter these effects, but it’s important to exercise caution.
People at high risk for bone fracture: “People at high risk for bone fracture should think twice about melatonin supplements,” says Puello. Research links melatonin supplement use to increased fracture risk.
People who work night shifts: An analysis of 35 randomized control trials showed no evidence that melatonin supplements can help with the effects of night shift work.
With 3 milligrams per capsule, this supplement contains a moderate dose that is likely appropriate for many individuals. Thorne also makes a slightly higher dose of the same supplement with 5 milligrams for those who might need a little more.
Price at time of publication: $13 for 60 count ($0.22 per serving)
These melatonin tablets are small, making them easy to swallow even for those that may not do well with pills. Suitable for vegetarians (not vegans), they are also gluten-free.
Price at time of publication: $9 for 120 count ($0.07 per serving)
It’s suitable for vegetarians (not vegans). However, allergen information is not readily available, so if allergies are a concern, it’s best to contact the brand directly to determine safety.
Price at time of publication: $7 for 120 count ($0.06 per serving)
They are gluten-free, soy-free, and provide a moderate dose of 2.5 milligrams, which is enough to support a restful night of sleep without overdoing it. Unlike many gummies with sugar, these only contain 1 gram per serving, making them a better choice for those watching sugar or carbohydrate intake.
Price at time of publication: $13 for 60 count ($0.21 per serving)
The 3-milligram dose does require some measurement to get to the 1/4-teaspoon serving size (about 20 drops), which may not be overly convenient for some users, especially when traveling. It may also make it more difficult to ensure you are getting an accurate dose. However, the liquid form makes it easy to consume without water.
Price at time of publication: $13 for 4 fl oz ($0.10 per serving)
Research shows that time-release melatonin may be helpful if you have trouble staying asleep. This pick is the 3-milligram option, but it also comes in two much smaller dose options, including 300 micrograms and 750 micrograms. Lower doses might be helpful if time-release melatonin leaves you feeling groggy the next morning.
Price at time of publication: $12 for 60 count ( $0.20 per serving)
This melatonin is what Solgar refers to as a “nugget,” which is a very small tablet that is easy to swallow. While 3 milligrams is likely suitable for most people, Solgar also makes higher dose options at 5 milligrams and 10 milligrams. Check with a healthcare provider to verify the best dose for you.
Price at time of publication: $11 for 120 count ($0.09 per serving)
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
What to Look for in Melatonin Supplements
Third-Party Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. The third party certifications we can trust are: ConsumerLab, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification. Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.
Third party testing is especially important with melatonin supplements because some supplements have been found to contain nearly five times the amount of melatonin listed on the label. A third party verification by USP, NSF, or ConsumerLab helps ensure the quantity of melatonin in the supplement is consistent with the label.
Form
Melatonin comes in many forms, including capsules, gummies, liquid, and sprays. If choosing a gummy or liquid, pay attention to added sugars or alternative sweeteners; be sure to brush your teeth after consuming any products with added sugars before going to bed to reduce the risk of dental cavities.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Some melatonin supplements contain additional sleep-promoting or stress-reducing aids such as:
magnesium vitamin B-6 L-theanine GABA
Magnesium and vitamin B-6 are safe for most people; however, upper limits should be considered in the context of any other vitamin or mineral supplements you’re currently taking. The research on whether or not L-theanine and GABA provide benefits is limited, so it’s likely best to choose a supplement that only contains melatonin.
Melatonin Dosage
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.
Melatonin is available in a range of doses. Most research is conducted on lower doses, typically 1 to 3 milligrams, though there has been some research on higher doses up to 10 milligrams.
“When choosing a melatonin supplement you’ll want to pay attention to the dose. High-dose supplements can be more effective for some but leave you feeling groggy in the morning (and aren’t always necessary),” says Puello.
“It’s best to start at the lowest possible dose to see if it works,” says Lisa Young PhD RDN. Always discuss dosage with your healthcare provider, but Young recommends most people start with one to three milligrams to see how they respond.
Emerging research suggests that melatonin can be beneficial for kids with chronic insomnia and those with neurological disorders. However, there are no specific guidelines on dosage, duration, and when it’s truly safe to use. Studies show no adverse effects of daily melatonin on growth and development in children with autism spectrum disorder, though it is unclear if melatonin is effective for treating insomnia in these children.
“There isn’t sufficient evidence to know if melatonin is safe for children to take or for long-term use,” says Young. Melatonin is a hormone, so there is concern that it could affect growth, development, and puberty. Since there haven’t been any long-term studies (beyond two years follow up), melatonin should be used with a good deal of caution in children—and always discuss use and dosage with a healthcare provider before use.
Time-release supplements are designed to mimic the body’s natural release of melatonin by slowly releasing it over the night. These may help you stay asleep longer, especially for those with chronic insomnia.
“Even though melatonin is sold over-the-counter in the U.S., it is a hormone that can have serious side effects and requires extra caution. Larger doses may be harmful to both children and adults, and it is important that consumers know exactly how much they are getting in a product” says Suzie Finkel MS, RD, CDN.
