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What is melatonin?

Melatonin is a hormone naturally produced by the pineal gland in the central nervous system. It is released in correlation to the time of day. Melatonin secretion is lowest during the daylight hours and peaks in the evening when it turns dark.

Melatonin regulates the body’s circadian rhythm and synchronizes the sleep-wake cycle throughout the day. Appropriate levels of melatonin in the body can promote restful sleep. Sleep is vital for many body processes, including immune system function.

Melatonin supplements are available over the counter for people who don’t have enough natural melatonin production. These supplements can help you fall asleep and stay asleep. They are used to treat primary sleep disorders like insomnia, delayed sleep-wake disorder, REM sleep behavior disorder, shift work sleep disorder, and jet lag. Learn about the Best Sleep Aids: Prescription vs. Over-The-Counter.

Melatonin supplements are also used to ease sleep problems in children with autism spectrum disorder (ASD) or attention deficit hyperactivity disorder (ADHD) and sleep problems related to other conditions such as winter depression or rheumatoid arthritis.

How do melatonin supplements work?

Melatonin supplements work by mimicking the effects of natural melatonin. The pineal gland in the brain is responsible for natural melatonin production in the body. “It doesn’t make you sleepy, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.

What dosage forms of melatonin are available?

Melatonin supplements are available in many different dosage forms. The most common forms include:

Oral tablets
Capsules
Liquid drops
Gummies
Powder
Transdermal patches
Extended-release, immediate-release, and mixed-release formulations

What factors affect how much melatonin you should take?

While millions of Americans take melatonin supplements to fall asleep, many people are unsure about the correct melatonin dosage or how much melatonin is safe. Melatonin dosage varies with age, body weight, co-occurring health conditions, other medications, and various other factors. Taking this dietary supplement at the appropriate dose is vital for its safe use. Please continue reading to learn more about melatonin dosing.

What is a safe melatonin dosage?

The U.S. Food and Drug Administration (FDA) regulates melatonin sleep aids as dietary supplements. If you are thinking of taking melatonin for better sleep, it is very important to know the correct dose of melatonin for you based on your age, body weight, and other health conditions or medications.

What is the FDA-recommended melatonin dosage?

There is no FDA-specified safe melatonin dosage or official dosage recommendation. Studies have shown that doses ranging between 1 milligram (mg) and 5 mg of melatonin per night, taken approximately two hours before bedtime, are adequate to help you fall asleep and stay asleep.

Melatonin dosage guidelines by age

Appropriate melatonin dosages vary by age, and general guidelines are as follows:

Infants and toddlers (under 5 years of age): 1 to 2 mg
Older children (6-12 years of age): 1 to 3 mg
Teens and adults: 1 to 5 mg
Elderly people (over 65 years of age): 1 to 3 mg

This infographic by the Sleep Foundation provides a quick overview of these melatonin dosage recommendations.

Always check with a healthcare provider before giving melatonin supplements to children, adolescents, and older adults. You should start with a low dose of melatonin and gradually increase the dose as needed.

Stay on the lowest dose of melatonin for the shortest time possible. If your sleep problems persist after 1-2 weeks, do not increase to a higher dose of melatonin supplement. Instead, make an appointment to see your doctor or sleep specialist to determine the underlying cause of your sleep problems and recommend other sleep aids.

What is a safe maintenance dose of melatonin supplements?

Doses of melatonin in the range of 1 mg to 5 mg every night can help promote good sleep quality and normal circadian rhythms (sleep-wake cycles) in adults. If sleep problems persist after taking supplemental melatonin for 1-2 weeks, you should consult your doctor or sleep specialist.

Is it safe to take 10 mg of melatonin?

Adults should take no more than one 10-mg tablet of melatonin supplement each night. This is the maximum recommended dosage. Keep in mind that most people do not need such high doses of melatonin to achieve good sleep quality and normal sleep-wake cycles.

Is 20 mg of melatonin too much?

Taking supplemental melatonin at a dose of 20 mg is not recommended. It can lead to a melatonin overdose. This can cause daytime sleepiness, headaches, dizziness, drowsiness, lethargy, fatigue, nausea, and bedwetting in children.

Can you overdose on melatonin?

Taking too much melatonin varies per person and has been shown to result in an acute melatonin overdose with signs and symptoms including:

Headache
Rash
Gastritis (stomach inflammation)
Insomnia
Nightmares

Long-term sleep-related melatonin use may affect reproductive hormones and result in a reduction in semen quality in otherwise healthy men.

It is worth noting that studies on the central nervous systems of animals have shown that melatonin poisoning with up to 800 mg/kg is not fatal.

What are the disadvantages of taking melatonin?

Melatonin is a dietary supplement that is not regulated by the U.S. Food and Drug Administration (FDA). There are currently no FDA-approved uses for supplemental melatonin. As a result, you cannot be sure if a melatonin supplement contains the actual concentration mentioned on the supplement labels.

The bioavailability of supplemental melatonin is also highly variable and depends on the formulation and the dose. Studies have found that melatonin content in supplements can range from 83% less to nearly 478% more than the content mentioned on the label.

Also, the melatonin content in supplements made by the same manufacturer can vary as much as 465% from lot to lot. Moreover, studies showed that some melatonin supplements contain serotonin, a controlled substance used to treat neurological disorders.

Who should not take melatonin supplements?

According to John Hopkins Medicine, pregnant or breastfeeding women should not take melatonin. Also, people with certain health conditions like autoimmune conditions, seizure disorders, and mental health conditions such as depression should avoid melatonin. If you have one or more of these conditions, talk to your doctor about the safety and efficacy of melatonin use for better sleep. Melatonin supplements can raise blood sugar levels. They can also increase blood pressure in people who are on antihypertensive medications to lower blood pressure. If you have diabetes, high blood pressure, or take other drugs, talk to your healthcare provider before taking melatonin.

What medications should you not take with melatonin?

Melatonin is available over the counter without a doctor’s prescription. However, taking melatonin can have drug interactions with other medications. Check with your doctor before taking melatonin supplements if you are on the following medications:

Anticoagulants (blood thinners, antiplatelet agents, certain herbal products and supplements)—melatonin can increase the risk of bleeding in people taking blood thinners.
Medications prescribed for high blood pressure—you can have worsening blood pressure control with melatonin intake.
Diabetes medications—melatonin can affect blood glucose levels.
Anticonvulsants—melatonin can make epilepsy drugs less effective.
Birth control pills— this combination can cause additive sedative effects; in addition, you can have increased side effects of melatonin if you’re on oral contraceptives.

FAQ on Melatonin Dosage

What are the side effects of too much melatonin?

Melatonin supplements are generally safe and have fewer side effects than prescription drugs used for better sleep. However, melatonin can cause some side effects, such as:

Dizziness
Drowsiness
Headache
Nausea
Bedwetting in children

Less common side effects of melatonin include:

What should I do if I take too much melatonin?

If you've taken too much melatonin, wait for it to leave your system naturally. Melatonin levels usually come back down to normal in about 5 hours. If you develop severe symptoms, seek emergency medical care.

Can you recover from a melatonin overdose?

Taking too much melatonin can have some unpleasant side effects. However, recovery is possible.

If you realize that you’ve taken more than the recommended dose of melatonin, stop taking melatonin immediately. Fortunately, melatonin has a short half-life. This means it is generally removed from the body after just 4 to 5 hours. However, keep in mind that the time it takes for the body to remove any medication will depend on a person's age, sex, and medical history.

If you take melatonin routinely, it is best to stop taking this supplement for a while. Seek emergency care immediately if the symptoms are severe. If you still need to use a sleep aid, consult your doctor to discuss the best option for you.

Can you become addicted to melatonin supplements?

There is no risk of addiction to melatonin supplements. However, research shows it is best to limit melatonin administration to the lowest dose for the shortest time. Learn about the most addictive drugs you can be prescribed.

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