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She writes for top brands and publications like Nike, Runner’s World, Men’s Health, and Everyday Health. [health's editorial guidelines](https://www.health.com/health-com-s-editorial-process-5224046) Updated on December 9, 2025 Medically reviewed by [Fallon Mumford, PharmD](https://www.health.com/fallon-mumford-7182316) ![Fallon Mumford, PharmD]() :max_bytes\(150000\):strip_icc\(\)/FallonMumfordPharmD-3c8f42eb453e4959afbee892be7fbf60.jpeg) Medically reviewed by [Fallon Mumford, PharmD](https://www.health.com/fallon-mumford-7182316) Fallon Mumford, PharmD, is a licensed pharmacist with experience in community pharmacy and correctional healthcare. [learn more](https://www.health.com/health-com-s-medical-expert-board-5224047) In This Article View All In This Article - [Benefits](https://www.health.com/melatonin-7488235#toc-what-are-the-benefits-of-melatonin) - [How To Take](https://www.health.com/melatonin-7488235#toc-how-should-you-take-melatonin) - [Safety](https://www.health.com/melatonin-7488235#toc-are-supplements-safe-for-everyone) - [Side Effects](https://www.health.com/melatonin-7488235#toc-side-effects-to-watch-out-for) Close :max_bytes\(150000\):strip_icc\(\)/GettyImages-1356524708-3ad853fd85434c0f8b8bc224323ce0a1.jpg) :max_bytes\(150000\):strip_icc\(\)/GettyImages-1356524708-3ad853fd85434c0f8b8bc224323ce0a1.jpg) demaerre / Getty Images - You might use melatonin supplements to help with sleep disorders like insomnia and jet lag. - Short-term use of melatonin is likely safe, but long-term effects are not well understood. - Be careful if you take blood thinners and antibiotics, as melatonin may interact with them. The health benefits of melatonin include promoting sleep and helping manage sleep disorders. Some evidence also suggests it might support other conditions. ## What Are the Benefits of Melatonin? Melatonin supplements are used as a natural sleep aid to help with sleep disorders, jet lag, delayed sleep-wake phase disorder, and even just to help you fall asleep and stay asleep. Melatonin may have a role in treating other conditions, such as heart disorders, gastrointestinal conditions, mental disorders, neurodegenerative disorders (e.g., [Alzheimer’s disease](https://www.health.com/condition/alzheimers-overview)), and even cancer. However, research is ongoing. It’s too early to say whether melatonin can benefit these conditions. ### May Help With Insomnia When taken as a supplement, melatonin may help synchronize sleep-wake cycles (circadian rhythms) in people with insomnia. Insomnia is a common sleep disorder in which people struggle to fall asleep and stay asleep. Melatonin promotes sleep and mutes wake-prompting signals in the brain. This helps prevent waking up in the middle of the night, a common insomnia symptom. However, research is mixed. A 2013 meta-analysis revealed that people with insomnia who took melatonin fell asleep seven minutes faster and stayed asleep eight minutes longer on average than people who took a placebo. Unfortunately, the doses used and the study quality varied greatly among the trials analyzed. ### May Relieve Jet Lag Jet lag is a temporary sleep problem that hits when you travel across multiple time zones. Quickly switching from one time zone to another creates a mismatch between your body’s sleep-wake cycle and the external environment. This mismatch may cause you to feel sleepy during the day and awake at night. Given melatonin’s sleep-promoting role, taking it as a supplement may help get your sleep-wake cycle back on track after traveling. A 2014 review found that melatonin may be more effective than a placebo at treating jet lag. It may also improve sleep quality. However, the studies included in the review were older and of low quality. Newer, higher-quality research is needed to understand if and how melatonin can help with jet lag. ### May Treat Delayed Sleep-Wake Phase Disorder People with delayed sleep-wake phase disorder (DSWPD) have trouble falling asleep and waking up at times when most others do. They typically prefer to wake up between 10 a.m. and 1 p.m. and feel sleepy between 2 and 6 a.m. Melatonin supplements may help people with DSWPD feel tired at the usual time. In a 2018 study, people with DSWPD who took melatonin one hour before their desired bedtime saw improvements over four weeks. Improvements included falling asleep 34 minutes earlier on average and better daytime functioning. A 2020 review reported similar findings in children with DSWPD. Researchers reviewed 19 randomized controlled trials involving 841 children. They found that melatonin helped kids fall asleep 22 to 60 minutes faster on average. ## How Should You Take Melatonin? Melatonin supplements come in several forms, including liquid, gummies, chewable, capsules, and tablets. As melatonin signals your body that it’s time to get ready for sleep, it’s best to take the supplement in the evening. Studies have administered melatonin up to two hours before bedtime. ### Dosage There are no established dosing guidelines for melatonin, and the dose used in studies varies widely—from 0.1 to 10 milligrams. Additionally, there’s no guarantee that the melatonin supplement you buy even contains the amount it says on the container. A 2023 study found that many melatonin gummies contain about [10% more melatonin than advertised](https://www.health.com/condition/sleep/is-it-safe-to-take-melatonin-every-night), and some contained much more. Lower doses (0.5-5 milligrams) are generally recommended for the treatment of insomnia and jet lag. However, it’s best to talk to a doctor about what dose is safe for you to consume. ## Are Supplements Safe for Everyone? Short-term use of melatonin supplements appears to be safe for most people. However, there’s not enough information to support the [long-term safety of melatonin supplements](https://www.health.com/condition/sleep/is-it-safe-to-take-melatonin-every-night), especially when doses are higher than what the body produces naturally. Melatonin is considered a dietary supplement—not a prescription or over-the-counter (OTC) drug. That means it’s regulated less strictly by the Food and Drug Administration (FDA). Melatonin supplements may not contain what’s listed on the product label and/or contain other ingredients that may be harmful. For example, some supplements contain serotonin, a hormone that can have adverse effects at relatively low levels. Some groups may need to take special care with melatonin supplements. Melatonin supplements may contain other substances or varying amounts of melatonin. There are no specific dosing guidelines for children. As such, children and adolescents are at risk for melatonin poisoning. If you’re considering melatonin for your child, talk it over with your pediatrician or family physician first. Melatonin may stay active in older people longer than in younger people. This may cause daytime drowsiness, increasing the risk of accidents. It’s also unclear whether melatonin supplements are safe for people who are pregnant or breastfeeding. ### Standard Disclaimer *When buying a supplement, make sure the product is independently tested. Unlike medications, supplements are not regulated by the FDA. This means their quality and safety can vary. Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab.* ### Potential Drug Interactions As with all dietary supplements, melatonin may interact with other medications and [supplements](https://www.health.com/supplements-7775481). These include: - **Blood thinners:** Melatonin may enhance the effects of blood thinner medications (e.g., warfarin), increasing the risk of bleeding. - **Benzodiazepines:** Melatonin may increase the sedative effects of depressants like benzodiazepines. - **Fluvoxamine:** This selective serotonin reuptake inhibitor (SSRI) (commonly used for [depression](https://www.health.com/depressive-disorder-overview-7100645) and [obsessive-compulsive disorder](https://www.health.com/ocd-overview-7254196)) may increase melatonin levels in the body. - **Antibiotics:** Certain antibiotics, such as quinolones, may increase melatonin levels. Meanwhile, rifampin may decrease melatonin. - **Carbamazepine:** This antiseizure drug may decrease melatonin levels in the body. ### Can You Take Too Much? It’s possible to take too much melatonin, though the supplement isn’t considered poisonous even at large doses. The side effects of taking too much melatonin typically include sleepiness, headache, nausea, and agitation. In one case study from the National Capital Poison Center, a two-year-old boy who took up to 138 mg of melatonin recovered after sleeping for a couple of hours. Still, some people have been hospitalized after taking too much melatonin—4,097 over 10 years. Of those, 287 people needed intensive care. ## Side Effects To Watch Out For Melatonin may have short-term side effects, including: - [Dizziness](https://www.health.com/condition/vertigo/dizziness-causes) - [Headache](https://www.health.com/headache-overview-7094882) - [Nausea](https://www.health.com/vomiting-8635581) - [Sleepiness](https://www.health.com/why-am-i-so-tired-8620572) In children, melatonin supplements may also cause agitation and increased bedwetting or urination in the evening. The long-term side effects of melatonin are unclear. Child and sleep experts say more research is needed to understand the safety of long-term melatonin use. Read more: - [Wellness](https://www.health.com/wellness) - [Nutrition](https://www.health.com/nutrition) - [Vitamins and Supplements](https://www.health.com/nutrition/vitamins-supplements) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 15 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Savage RA, Zafar N, Yohannan S, Miller JMM. [Melatonin](https://www.ncbi.nlm.nih.gov/books/NBK534823/). In *StatPearls*. StatPearls Publishing, 2022. 2. National Heart, Lung, and Blood Institute. [What is insomnia?](https://www.nhlbi.nih.gov/health/insomnia) 3. Ferracioli-Oda E, Qawasmi A, Bloch MH. [Meta-analysis: Melatonin for the treatment of primary sleep disorders](https://doi.org/10.1371/journal.pone.0063773). *PLOS ONE*. 2013;8(5):e63773. doi:10.1371/journal.pone.0063773 4. Centers for Disease Control and Prevention (CDC). [Jet lag](https://wwwnc.cdc.gov/travel/page/jet-lag). 5. Herxheimer A. [Jet lag](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006102/#!po=0.980392). *BMJ Clin Evid*. 2014;2014:2303. 6. National Center for Complementary and Integrative Health (NCCIH). [Melatonin: What you need to know](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know). 7. Sletten TL, Magee M, Murray JM, et al. [Efficacy of melatonin with behavioural sleep-wake scheduling for delayed sleep-wake phase disorder: A double-blind, randomised clinical trial](https://doi.org/10.1371/journal.pmed.1002587). *PLOS Medicine*. 2018;15(6):e1002587. doi:10.1371/journal.pmed.1002587 8. Mantle D, Smits M, Boss M, Miedema I, van Geijlswijk I. [Efficacy and safety of supplemental melatonin for delayed sleep–wake phase disorder in children: An overview](https://doi.org/10.1016/j.sleepx.2020.100022). *Sleep Medicine*: X. 2020;2:100022. doi: 10.1016/j.sleepx.2020.100022 9. American Academy of Pediatrics. [Melatonin for kids: What parents should know about this sleep aid](https://www.healthychildren.org/English/healthy-living/sleep/Pages/melatonin-and-childrens-sleep.aspx). 10. Cohen PA, Avula B, Wang Y, Katragunta K, Khan I. [Quantity of melatonin and CBD in melatonin gummies sold in the US](https://doi.org/10.1001/jama.2023.2296). *JAMA*. 2023;329(16):1401–1402. doi:10.1001/jama.2023.2296 11. Tordjman S, Chokron S, Delorme R, et al. [Melatonin: Pharmacology, functions and therapeutic benefits](https://doi.org/10.2174/1570159X14666161228122115). *CN*. 2017;15(3):434-443. doi: 10.2174/1570159X14666161228122115 12. MSD Manual Consumer Version. [Melatonin](https://www.msdmanuals.com/home/special-subjects/dietary-supplements-and-vitamins/melatonin). 13. National Capital Poison Center. [Potential uses and benefits of melatonin](https://www.poison.org/articles/melatonin). 14. Andersen LPH, Gögenur I, Rosenberg J, Reiter RJ. [The safety of melatonin in humans](https://doi.org/10.1007/s40261-015-0368-5). *Clin Drug Investig*. 2016;36(3):169-175. doi:10.1007/s40261-015-0368-5 15. Besag FMC, Vasey MJ. [Adverse events in long-term studies of exogenous melatonin](https://doi.org/10.1080/14740338.2022.2160444). *Expert Opinion on Drug Safety*. 2022;21(12):1469-1481. doi: 10.1080/14740338.2022.2160444 ## Related Articles [![Person holding several pills and a glass of water on a wooden table.]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1295017414-b004a1a3ffcd457a82226be4aaabd4a4.png) What Happens When You Take Magnesium and Melatonin for Sleep](https://www.health.com/taking-magnesium-and-melatonin-for-sleep-11927656) [![Woman taking tea bag out of a cup of black tea, on a wooden table. ]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1486172029-c1323c64973944e6a88794c28e973906.jpg) 6 Health Benefits of L-Theanine](https://www.health.com/l-theanine-benefits-7554183) [![A person holding a glass of water and two pills in their hands]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2216600883-9e7372cfd48848b99175ed07ff26c8fb.jpg) L-Theanine vs. Melatonin: Which Is Better for Sleep Quality?](https://www.health.com/l-theanine-vs-melatonin-11901862) [![Soft focus of bottle of sleep supplements and glass of water placed on bedside table with a woman sleeping in bed behind.]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1363456479-961061bb834741d58bff5161986a4dd0.jpg) Melatonin vs. Magnesium: Which One Is Better for Sleep?](https://www.health.com/melatonin-vs-magnesium-for-sleep-11681211) [![A young woman taking supplements for insomnia before bed]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-SupplementsForInsomnia-487facc86cf445e08b6d1d78d38fbccd.jpg) 11 Supplements To Help You Get Your Best Night's Sleep](https://www.health.com/supplements-for-sleep-8777079) [![A closeup of red gummy candies]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1823725156-12cb6cb495264da798d6d4ef46c60585.jpg) Does Taking Melatonin Increase Your Risk of Heart Problems?](https://www.health.com/melatonin-use-linked-to-heart-health-issues-11849111) [![Black woman with long curly hair lies in bed with white sheets]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1456594181-a27809b7684e4862a55a5c1e394556aa.jpg) What To Know About Ashwagandha for Sleep](https://www.health.com/does-ashwagandha-make-you-sleepy-8424308) [![A person holding a glass of water and a few pills while resting on a couch]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1405623918-20db817cece34bbc92b65526dfb8290e.jpg) What Happens When You Take Vitamin D Before Bed?](https://www.health.com/taking-vitamin-d-before-bed-sleep-effects-11916916) [![A hand holding a variety of pills another hand picking one]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1450382928-43d2039c8e944611873fb584d9caec0e.jpg) 3 Common Supplements That Could Be Ruining Your Sleep](https://www.health.com/common-supplements-ruining-your-sleep-11855439) [![Ashwagandha root and powder in wooden cups on dark background]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1014748348-4d3ca431c42b4c0da1d628664fa72412.jpg) 7 Proven Health Benefits of Ashwagandha](https://www.health.com/ashwagandha-7198123) [![Close-up of lilac blue flowers amid green leaves of Bacopa 'Megacopa Blue']() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2167768232-517da209af2544d29b76a6a1221e311a.jpg) Bacopa: Benefits, Uses, Side Effects, and More](https://www.health.com/bacopa-benefits-8760026) [![Health Photo Composite - Astaxanthin]() :max_bytes\(150000\):strip_icc\(\)/Health-Astaxanthin-BLUE-horiz-3dda630af60b433f890445eb2c9dde92.jpg) 5 Health Benefits of Astaxanthin Explained](https://www.health.com/astaxanthin-benefits-8613082) [![Group of Actaea racemosa Flowers, black cohosh]() :max_bytes\(150000\):strip_icc\(\)/BlackCohosh-f302a2d3fac24114aac687fbac7ca01e.jpg) The Benefits of Black Cohosh for Women's Health](https://www.health.com/black-cohosh-7488797) [![Inositol - person reading medical instructions before taking supplement]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1477349799-cfaaaa0b023c42e69eaeea3938b526b4.jpg) Inositol Benefits for Fertility and PCOS](https://www.health.com/inositol-7564463) [![Person sitting near a lamp holding a mug appearing to drink or enjoy a beverage]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-MagnesiumDrink-09fc72bac5e449009e68ee66872e432c.jpg) Do Magnesium Sleep Drinks Really Work? 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The health benefits of melatonin include promoting sleep and helping manage sleep disorders. Some evidence also suggests it might support other conditions. Melatonin supplements are used as a natural sleep aid to help with sleep disorders, jet lag, delayed sleep-wake phase disorder, and even just to help you fall asleep and stay asleep. Melatonin may have a role in treating other conditions, such as heart disorders, gastrointestinal conditions, mental disorders, neurodegenerative disorders (e.g., [Alzheimer’s disease](https://www.health.com/condition/alzheimers-overview)), and even cancer. However, research is ongoing. It’s too early to say whether melatonin can benefit these conditions. ### May Help With Insomnia When taken as a supplement, melatonin may help synchronize sleep-wake cycles (circadian rhythms) in people with insomnia. Insomnia is a common sleep disorder in which people struggle to fall asleep and stay asleep. Melatonin promotes sleep and mutes wake-prompting signals in the brain. This helps prevent waking up in the middle of the night, a common insomnia symptom. However, research is mixed. A 2013 meta-analysis revealed that people with insomnia who took melatonin fell asleep seven minutes faster and stayed asleep eight minutes longer on average than people who took a placebo. Unfortunately, the doses used and the study quality varied greatly among the trials analyzed. ### May Relieve Jet Lag Jet lag is a temporary sleep problem that hits when you travel across multiple time zones. Quickly switching from one time zone to another creates a mismatch between your body’s sleep-wake cycle and the external environment. This mismatch may cause you to feel sleepy during the day and awake at night. Given melatonin’s sleep-promoting role, taking it as a supplement may help get your sleep-wake cycle back on track after traveling. A 2014 review found that melatonin may be more effective than a placebo at treating jet lag. It may also improve sleep quality. However, the studies included in the review were older and of low quality. Newer, higher-quality research is needed to understand if and how melatonin can help with jet lag. ### May Treat Delayed Sleep-Wake Phase Disorder People with delayed sleep-wake phase disorder (DSWPD) have trouble falling asleep and waking up at times when most others do. They typically prefer to wake up between 10 a.m. and 1 p.m. and feel sleepy between 2 and 6 a.m. Melatonin supplements may help people with DSWPD feel tired at the usual time. In a 2018 study, people with DSWPD who took melatonin one hour before their desired bedtime saw improvements over four weeks. Improvements included falling asleep 34 minutes earlier on average and better daytime functioning. A 2020 review reported similar findings in children with DSWPD. Researchers reviewed 19 randomized controlled trials involving 841 children. They found that melatonin helped kids fall asleep 22 to 60 minutes faster on average. Melatonin supplements come in several forms, including liquid, gummies, chewable, capsules, and tablets. As melatonin signals your body that it’s time to get ready for sleep, it’s best to take the supplement in the evening. Studies have administered melatonin up to two hours before bedtime. ### Dosage There are no established dosing guidelines for melatonin, and the dose used in studies varies widely—from 0.1 to 10 milligrams. Additionally, there’s no guarantee that the melatonin supplement you buy even contains the amount it says on the container. A 2023 study found that many melatonin gummies contain about [10% more melatonin than advertised](https://www.health.com/condition/sleep/is-it-safe-to-take-melatonin-every-night), and some contained much more. Lower doses (0.5-5 milligrams) are generally recommended for the treatment of insomnia and jet lag. However, it’s best to talk to a doctor about what dose is safe for you to consume. Short-term use of melatonin supplements appears to be safe for most people. However, there’s not enough information to support the [long-term safety of melatonin supplements](https://www.health.com/condition/sleep/is-it-safe-to-take-melatonin-every-night), especially when doses are higher than what the body produces naturally. Melatonin is considered a dietary supplement—not a prescription or over-the-counter (OTC) drug. That means it’s regulated less strictly by the Food and Drug Administration (FDA). Melatonin supplements may not contain what’s listed on the product label and/or contain other ingredients that may be harmful. For example, some supplements contain serotonin, a hormone that can have adverse effects at relatively low levels. Some groups may need to take special care with melatonin supplements. Melatonin supplements may contain other substances or varying amounts of melatonin. There are no specific dosing guidelines for children. As such, children and adolescents are at risk for melatonin poisoning. If you’re considering melatonin for your child, talk it over with your pediatrician or family physician first. Melatonin may stay active in older people longer than in younger people. This may cause daytime drowsiness, increasing the risk of accidents. It’s also unclear whether melatonin supplements are safe for people who are pregnant or breastfeeding. ### Potential Drug Interactions As with all dietary supplements, melatonin may interact with other medications and [supplements](https://www.health.com/supplements-7775481). These include: - **Blood thinners:** Melatonin may enhance the effects of blood thinner medications (e.g., warfarin), increasing the risk of bleeding. - **Benzodiazepines:** Melatonin may increase the sedative effects of depressants like benzodiazepines. - **Fluvoxamine:** This selective serotonin reuptake inhibitor (SSRI) (commonly used for [depression](https://www.health.com/depressive-disorder-overview-7100645) and [obsessive-compulsive disorder](https://www.health.com/ocd-overview-7254196)) may increase melatonin levels in the body. - **Antibiotics:** Certain antibiotics, such as quinolones, may increase melatonin levels. Meanwhile, rifampin may decrease melatonin. - **Carbamazepine:** This antiseizure drug may decrease melatonin levels in the body. ### Can You Take Too Much? It’s possible to take too much melatonin, though the supplement isn’t considered poisonous even at large doses. The side effects of taking too much melatonin typically include sleepiness, headache, nausea, and agitation. In one case study from the National Capital Poison Center, a two-year-old boy who took up to 138 mg of melatonin recovered after sleeping for a couple of hours. Still, some people have been hospitalized after taking too much melatonin—4,097 over 10 years. Of those, 287 people needed intensive care. Melatonin may have short-term side effects, including: - [Dizziness](https://www.health.com/condition/vertigo/dizziness-causes) - [Headache](https://www.health.com/headache-overview-7094882) - [Nausea](https://www.health.com/vomiting-8635581) - [Sleepiness](https://www.health.com/why-am-i-so-tired-8620572) In children, melatonin supplements may also cause agitation and increased bedwetting or urination in the evening. The long-term side effects of melatonin are unclear. Child and sleep experts say more research is needed to understand the safety of long-term melatonin use.