However, the optimal dose has not been formally established ( 22). To aid sleep, the standard dosage ranges from 1–10 mg per day. You should use melatonin only in the evening. Melatonin supplements may cause daytime sleepiness when taken during the day. More studies are needed before scientists can fully understand the effects of melatonin supplements on daytime sleepiness. Studies in healthy people injected with 10 or 100 mg of melatonin or given 5 mg by mouth found no effects on reaction times, attention, concentration, or driving performance compared with a placebo ( 15, 18). Yet, even when melatonin supplements or injections are given during the daytime, they do not seem to affect the ability to maintain focus. It is unknown whether this has any effects on melatonin levels the morning after taking supplements ( 16, 17). While this may not be an issue in most healthy adults, reduced melatonin clearance has been reported in older adults and infants. An impaired clearance rate extends the time melatonin levels stay high after taking supplements. Nevertheless, sleepiness is a possible problem in people who have a reduced melatonin clearance rate, which is the rate at which a drug is removed from the body. Keep in mind that sleepiness is technically not a side effect but rather their intended function ( 14, 15). When taken at other times of the day, they may cause undesirable sleepiness.
However, more research is needed to evaluate its long-term effects.Īs a sleep aid, melatonin supplements should be taken in the evening. Melatonin supplements are considered safe, and no studies have noted any serious side effects to date. However, more research on its long-term safety is needed, especially in children ( 11).Ī few mild side effects and drug interactions are discussed in the chapters below. Melatonin supplements are generally considered safe in the short term, even when taken in very high doses. However, these were equally common in the treatment and placebo groups and couldn’t be attributed to melatonin ( 6). Several studies have reported general symptoms, including dizziness, headache, nausea, and agitation. However, short-term studies suggest no such effects ( 8, 9, 10). Some medical professionals are concerned that it may reduce the natural production of melatonin in the body. It also doesn’t seem to cause any dependence or withdrawal symptoms ( 6, 7). It prepares your body for sleep and is often used as a sleep aid.Ī few studies have investigated the safety of melatonin, but none have found any serious side effects. Melatonin is a hormone your brain produces in response to fading light. Its use is growing, raising concerns about its possible side effects. In contrast, it’s a prescription drug in most European countries and approved for use only in older adults with sleep disorders ( 4, 5). Since June 2021, it has also been available over the counter in Australia for people over 55 ( 3). In the United States, melatonin is available over the counter. This hormone also plays a role in your body’s antioxidant defenses and helps regulate blood pressure, body temperature, and cortisol levels, as well as sexual and immune function ( 2).
Sleep isn’t the only body function melatonin affects. However, they don’t appear to be as effective as many other sleep medications ( 1).
They help you fall asleep, improve sleep quality, and increase sleep duration. Melatonin supplements are frequently used as a sleep aid. It prepares your body for sleep and is sometimes called the “hormone of sleep” or “hormone of darkness.” Melatonin is a neurohormone produced by the pineal glands in your brain, mainly at night. Share on Pinterest Adam Kuylenstierna/EyeEm/Getty Images
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