🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa138)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/melatonin\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/melatonin\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/nutrition\/melatonin","crawl_time":1775045441,"first_indexed_time":1537012604,"http_code":200,"src_unparsed":"com,healthline!www,\/nutrition\/melatonin s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Melatonin: Benefits, Uses, Side Effects and Dosage","meta_descriptions":["Though renowned as a natural sleep aid, melatonin also has powerful effects on other aspects of your health. This article reviews the benefits and potential side effects of melatonin, as well as its best dosage."],"attrs_boilerpipe_text":"Melatonin may improve sleep, eye health, and seasonal depression. It’s generally considered safe and has few side effects, but is not recommended for children.\nMelatonin\nis a common dietary supplement that has gained widespread popularity around the globe.\nThough renowned as a\nnatural sleep aid\n, it also has powerful effects on other aspects of your health.\nThis article reviews the benefits and potential\nside effects of melatonin\n, as well as dosage information.\nMelatonin is often called the sleep hormone — and for good reason.\nIt’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia.\nMultiple studies have demonstrated that melatonin may support\nbetter sleep\n.\nSeasonal affective disorder (SAD)\n, also called seasonal depression, is related to changes in the seasons and occurs each year around the same time. There are two types of SAD: winter-pattern and\nsummer-pattern\n. Summer-pattern SAD occurs in around\n10 percent\nof cases.\nWinter SAD\nmay lead\nto an overproduction of melatonin, while summer SAD\nmay result\nin lower melatonin levels. Further research is needed to determine how melatonin may impact symptoms of seasonal depression.\nMelatonin is high in antioxidants that can help prevent cell damage and\nkeep your eyes healthy\n.\nHowever, research is limited and additional human studies are needed to determine the effects of long-term\nmelatonin supplements\non eye health.\nMelatonin has\nbeen shown\nto block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus.\nFor this reason, some\nresearch\nsuggests that melatonin may be used to treat heartburn and GERD.\nMelatonin can be taken in doses of 0.5–10 mg per day.\nHowever, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects.\nYou may also want to start with a lower dose and increase as needed to find what works for you.\nIf you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness.\nIf you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed.\nResearch\nshows that melatonin is generally considered safe and non-addictive for both short- and long-term use in adults.\nAs of now, long-term studies on the effects of melatonin are limited to adults, so it’s not currently recommended for children or adolescents.\nSome of the most commonly reported side effects associated with melatonin include\nnausea\n,\nheadaches\n, dizziness, and sleepiness.\nMelatonin may also interact with\ncertain medications\n, including antidepressants, blood thinners, and blood pressure medications.\nIf you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects.\nMelatonin may improve sleep, eye health, seasonal depression, and GERD. Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations.\nMelatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - 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Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\n- Meal Kits\n  - [Overview](https:\/\/www.healthline.com\/nutrition\/meal-kits)\n  - [Diets](https:\/\/www.healthline.com\/nutrition\/meal-kits\/diets)\n  - [Meal Kits](https:\/\/www.healthline.com\/nutrition\/meal-kits\/meal-kit-reviews)\n  - [Prepared Meals](https:\/\/www.healthline.com\/nutrition\/meal-kits\/prepared-meal-reviews)\n  - [Comparisons](https:\/\/www.healthline.com\/nutrition\/meal-kits\/comparisons)\n  - [Grocery Delivery](https:\/\/www.healthline.com\/nutrition\/meal-kits\/grocery-delivery)\n- [Special Diets](https:\/\/www.healthline.com\/nutrition\/diets)\n- [Healthy Eating](https:\/\/www.healthline.com\/nutrition\/food-and-nutrients)\n- [Food Freedom](https:\/\/www.healthline.com\/nutrition\/food-freedom)\n- [Conditions](https:\/\/www.healthline.com\/nutrition\/nutrition-for-conditions)\n- [Feel Good Food](https:\/\/www.healthline.com\/nutrition\/feel-good-food)\n- [Products](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n- [Vitamins & Supplements](https:\/\/www.healthline.com\/nutrition\/vitamins-and-supplements)\n- [Sustainability](https:\/\/www.healthline.com\/program\/the-sustainable-table)\n- [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management)\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\nEvidence Based\n\n# Melatonin: Benefits, Uses, Side Effects, and Dosage\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/08\/Alyssa-Walton-500x500-Bio-copy.png?w=105&h=105)\n\n[Medically reviewed]() by [Alyssa Walton, PharmD]() — Written by [Rachael Ajmera, MS, RD]() —  [Updated on February 25, 2025]()\n\n- [Sleep](https:\/\/www.healthline.com\/nutrition\/melatonin#sleep)\n- [Depression](https:\/\/www.healthline.com\/nutrition\/melatonin#depression)\n- [Eye Health](https:\/\/www.healthline.com\/nutrition\/melatonin#eye-health)\n- [GERD](https:\/\/www.healthline.com\/nutrition\/melatonin#gerd)\n- [Dosage](https:\/\/www.healthline.com\/nutrition\/melatonin#dosage)\n- [Side Effects](https:\/\/www.healthline.com\/nutrition\/melatonin#side-effects)\n- [Takeaway](https:\/\/www.healthline.com\/nutrition\/melatonin#takeaway)\n\nMelatonin may improve sleep, eye health, and seasonal depression. It’s generally considered safe and has few side effects, but is not recommended for children.\n\n[Melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep) is a common dietary supplement that has gained widespread popularity around the globe.\n\nThough renowned as a [natural sleep aid](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids), it also has powerful effects on other aspects of your health.\n\nThis article reviews the benefits and potential [side effects of melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects), as well as dosage information.\n\n## [May support better sleep]()\nMelatonin is often called the sleep hormone — and for good reason.\n\nIt’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia.\n\nMultiple studies have demonstrated that melatonin may support [better sleep](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep).\n\n## [May reduce seasonal depression symptoms]()\n[Seasonal affective disorder (SAD)](https:\/\/www.healthline.com\/health\/seasonal-affective-disorder), also called seasonal depression, is related to changes in the seasons and occurs each year around the same time. There are two types of SAD: winter-pattern and [summer-pattern](https:\/\/www.healthline.com\/health\/summer-SAD-is-all-too-real). Summer-pattern SAD occurs in around [10 percent](https:\/\/medlineplus.gov\/genetics\/condition\/seasonal-affective-disorder\/) of cases.\n\nWinter SAD [may lead](https:\/\/www.nimh.nih.gov\/health\/publications\/seasonal-affective-disorder) to an overproduction of melatonin, while summer SAD [may result](https:\/\/www.nimh.nih.gov\/health\/publications\/seasonal-affective-disorder) in lower melatonin levels. Further research is needed to determine how melatonin may impact symptoms of seasonal depression.\n\n## [May promote eye health]()\nMelatonin is high in antioxidants that can help prevent cell damage and [keep your eyes healthy](https:\/\/www.healthline.com\/nutrition\/8-nutrients-for-eyes).\n\nHowever, research is limited and additional human studies are needed to determine the effects of long-term [melatonin supplements](https:\/\/www.healthline.com\/health\/best-melatonin) on eye health.\n\n## [May help treat GERD]()\n[Gastroesophageal reflux disease (GERD)](https:\/\/www.healthline.com\/health\/gerd) is a condition caused by the backflow of stomach acid into the esophagus, resulting in symptoms like [heartburn](https:\/\/www.healthline.com\/nutrition\/heartburn-acid-reflux-remedies), nausea and belching.\n\nMelatonin has [been shown](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6358381\/) to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus.\n\nFor this reason, some [research](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6358381\/) suggests that melatonin may be used to treat heartburn and GERD.\n\n## [Dosage]()\nMelatonin can be taken in doses of 0.5–10 mg per day.\n\nHowever, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects.\n\nYou may also want to start with a lower dose and increase as needed to find what works for you.\n\nIf you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness.\n\nIf you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed.\n\n## [Safety and side effects]()\n[Research](https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know) shows that melatonin is generally considered safe and non-addictive for both short- and long-term use in adults.\n\nAs of now, long-term studies on the effects of melatonin are limited to adults, so it’s not currently recommended for children or adolescents.\n\nSome of the most commonly reported side effects associated with melatonin include [nausea](https:\/\/www.healthline.com\/nutrition\/nausea-remedies), [headaches](https:\/\/www.healthline.com\/nutrition\/headache-remedies), dizziness, and sleepiness.\n\nMelatonin may also interact with [certain medications](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5263083\/), including antidepressants, blood thinners, and blood pressure medications.\n\nIf you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects.\n\n## [The takeaway]()\nMelatonin may improve sleep, eye health, seasonal depression, and GERD. Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations.\n\nMelatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children.\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Erland LA, Saxena PK. (2017). Melatonin Natural Health Products and Supplements.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5263083\/>\n- Melatonin: what you need to know. (2024).  \n  <https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know>\n- Savage RA, et al. (2024). Melatonin.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/>\n- Seasonal affective disorder. (n.d.).  \n  <https:\/\/medlineplus.gov\/genetics\/condition\/seasonal-affective-disorder\/>\n- Seasonal affective disorder. (2023).  \n  <https:\/\/www.nimh.nih.gov\/health\/publications\/seasonal-affective-disorder>\n- Scuderi L, et al. (2019). Melatonin: Implications for ocular disease and therapeutic potential.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/31724508\/>\n- StatPearls: Melatonin. (2024).  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534823\/>\n\nShare this article\n\n### Evidence Based\nThis article is based on scientific evidence, written by [experts](https:\/\/www.healthline.com\/nutrition-team) and fact checked by experts.\n\nOur team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.\n\nThis article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/08\/Alyssa-Walton-500x500-Bio-copy.png?w=105&h=105)\n\n[Medically reviewed]() by [Alyssa Walton, PharmD]() — Written by [Rachael Ajmera, MS, RD]() —  [Updated on February 25, 2025]()\n\n## related stories\n- [Side Effects of Melatonin: What Are the Risks?](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects?utm_source=ReadNext)\n- [What Does Melatonin Do, and How Does It Work?](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep?utm_source=ReadNext)\n- [Melatonin vs. CBD: Which Is Better for a Good Night’s Sleep?](https:\/\/www.healthline.com\/health\/sleep\/melatonin-vs-cbd?utm_source=ReadNext)\n- [We Tried Sleep Mocktails and Have Mixed Feelings](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n- [Ritual's New Magnesium Grew On Me — Here's Why](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n\n### Read this next\n- [Side Effects of Melatonin: What Are the Risks?](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects?utm_source=ReadNext)\n  \n  Written by Atli Arnarson BSc, PhD\n  \n  [Melatonin’s popularity as a sleep aid has raised some concerns. This article reviews its potential side effects.](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects?utm_source=ReadNext)\n- [What Does Melatonin Do, and How Does It Work?](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  Written by [Gavin Van De Walle, MS, RD](https:\/\/www.healthline.com\/authors\/gavin-van-de-walle) and [Ryan Raman, MS, RD](https:\/\/www.healthline.com\/authors\/gavin-van-de-walle) and [Jill Seladi-Schulman, Ph.D.](https:\/\/www.healthline.com\/authors\/gavin-van-de-walle)\n  \n  [Learn about the effectiveness of melatonin for sleep. Discover whether supplements are safe, melatonin's role in pregnancy and for kids, and more.](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep?utm_source=ReadNext)\n- [Melatonin vs. CBD: Which Is Better for a Good Night’s Sleep?](https:\/\/www.healthline.com\/health\/sleep\/melatonin-vs-cbd?utm_source=ReadNext)\n  \n  Medically reviewed by [Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC](https:\/\/www.healthline.com\/medical-team)\n  \n  [Having trouble sleeping? In this article, a registered dietitian compares melatonin vs. CBD to tell you which is more effective at helping you fall…](https:\/\/www.healthline.com\/health\/sleep\/melatonin-vs-cbd?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/sleep\/melatonin-vs-cbd?utm_source=ReadNext)\n- [We Tried Sleep Mocktails and Have Mixed Feelings](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n  \n  [The claim? Magnesium sleep mocktails drank 30 minutes to an hour before bedtime may help you fall asleep faster and get better-quality sleep. We set…](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/we-tried-sleep-mocktail?utm_source=ReadNext)\n- [Ritual's New Magnesium Grew On Me — Here's Why](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n  \n  [We've medically vetted Ritual Magnesium+ and tried it ourselves. Read our review.](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/ritual-magnesium-i-tried-it?utm_source=ReadNext)\n- [While You’re Asleep, Your Immune System Is Hard at Work](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n  \n  Medically reviewed by [Meredith Goodwin, MD, FAAFP](https:\/\/www.healthline.com\/medical-team)\n  \n  [An interactive experience showing how your immune system works while you’re sleeping at night to help repair and maintain your body.](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext)\n- [Can Nyquil Make You Sleepy?](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n  \n  Medically reviewed by [Alexandra Perez, PharmD, MBA, BCGP](https:\/\/www.healthline.com\/medical-team)\n  \n  [Nyquil contains several active ingredients. Doxylamine is the main ingredient that causes sleepiness. But Nyquil has other ingredients like…](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/does-nyquil-make-you-sleepy?utm_source=ReadNext)\n- [Melatonin: How it Helps You Sleep](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  Medically reviewed by [the Healthline Medical Network](https:\/\/www.healthline.com\/medical-team)\n  \n  [Melatonin is a natural hormone that helps you fall asleep by regulating your body's sleep cycle. It's generally safe and doesn't cause dependence, but…](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/video\/melatonin-and-sleep?utm_source=ReadNext)\n- [These Types of Light Could Help You Sleep Better](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n  \n  [It’s well-documented that blue light can have a negative effect on your melatonin levels. But does any light help you get to sleep faster?](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/best-color-light-for-sleep?utm_source=ReadNext)\n- [Is It Safe to Take Melatonin While Breastfeeding?](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n  \n  Medically reviewed by [Karen Gill, M.D.](https:\/\/www.healthline.com\/medical-team)\n  \n  [We just don’t know for sure how safe supplementing with melatonin is if you're breastfeeding. Here's why.](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/breastfeeding\/melatonin-breastfeeding?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=nutrition)","attrs_readable_markdown":"Melatonin may improve sleep, eye health, and seasonal depression. It’s generally considered safe and has few side effects, but is not recommended for children.\n\n[Melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep) is a common dietary supplement that has gained widespread popularity around the globe.\n\nThough renowned as a [natural sleep aid](https:\/\/www.healthline.com\/health\/healthy-sleep\/natural-sleep-aids), it also has powerful effects on other aspects of your health.\n\nThis article reviews the benefits and potential [side effects of melatonin](https:\/\/www.healthline.com\/nutrition\/melatonin-side-effects), as well as dosage information.\n\nMelatonin is often called the sleep hormone — and for good reason.\n\nIt’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia.\n\nMultiple studies have demonstrated that melatonin may support [better sleep](https:\/\/www.healthline.com\/nutrition\/melatonin-and-sleep).\n\n[Seasonal affective disorder (SAD)](https:\/\/www.healthline.com\/health\/seasonal-affective-disorder), also called seasonal depression, is related to changes in the seasons and occurs each year around the same time. There are two types of SAD: winter-pattern and [summer-pattern](https:\/\/www.healthline.com\/health\/summer-SAD-is-all-too-real). Summer-pattern SAD occurs in around [10 percent](https:\/\/medlineplus.gov\/genetics\/condition\/seasonal-affective-disorder\/) of cases.\n\nWinter SAD [may lead](https:\/\/www.nimh.nih.gov\/health\/publications\/seasonal-affective-disorder) to an overproduction of melatonin, while summer SAD [may result](https:\/\/www.nimh.nih.gov\/health\/publications\/seasonal-affective-disorder) in lower melatonin levels. Further research is needed to determine how melatonin may impact symptoms of seasonal depression.\n\nMelatonin is high in antioxidants that can help prevent cell damage and [keep your eyes healthy](https:\/\/www.healthline.com\/nutrition\/8-nutrients-for-eyes).\n\nHowever, research is limited and additional human studies are needed to determine the effects of long-term [melatonin supplements](https:\/\/www.healthline.com\/health\/best-melatonin) on eye health.\n\nMelatonin has [been shown](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6358381\/) to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus.\n\nFor this reason, some [research](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6358381\/) suggests that melatonin may be used to treat heartburn and GERD.\n\nMelatonin can be taken in doses of 0.5–10 mg per day.\n\nHowever, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects.\n\nYou may also want to start with a lower dose and increase as needed to find what works for you.\n\nIf you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness.\n\nIf you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed.\n\n[Research](https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know) shows that melatonin is generally considered safe and non-addictive for both short- and long-term use in adults.\n\nAs of now, long-term studies on the effects of melatonin are limited to adults, so it’s not currently recommended for children or adolescents.\n\nSome of the most commonly reported side effects associated with melatonin include [nausea](https:\/\/www.healthline.com\/nutrition\/nausea-remedies), [headaches](https:\/\/www.healthline.com\/nutrition\/headache-remedies), dizziness, and sleepiness.\n\nMelatonin may also interact with [certain medications](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5263083\/), including antidepressants, blood thinners, and blood pressure medications.\n\nIf you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects.\n\nMelatonin may improve sleep, eye health, seasonal depression, and GERD. Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations.\n\nMelatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children.","meta_canonical":null}

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Meta Title	Melatonin: Benefits, Uses, Side Effects and Dosage
Meta Description	Though renowned as a natural sleep aid, melatonin also has powerful effects on other aspects of your health. This article reviews the benefits and potential side effects of melatonin, as well as its best dosage.
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Boilerpipe Text	Melatonin may improve sleep, eye health, and seasonal depression. It’s generally considered safe and has few side effects, but is not recommended for children. Melatonin is a common dietary supplement that has gained widespread popularity around the globe. Though renowned as a natural sleep aid , it also has powerful effects on other aspects of your health. This article reviews the benefits and potential side effects of melatonin , as well as dosage information. Melatonin is often called the sleep hormone — and for good reason. It’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia. Multiple studies have demonstrated that melatonin may support better sleep . Seasonal affective disorder (SAD) , also called seasonal depression, is related to changes in the seasons and occurs each year around the same time. There are two types of SAD: winter-pattern and summer-pattern . Summer-pattern SAD occurs in around 10 percent of cases. Winter SAD may lead to an overproduction of melatonin, while summer SAD may result in lower melatonin levels. Further research is needed to determine how melatonin may impact symptoms of seasonal depression. Melatonin is high in antioxidants that can help prevent cell damage and keep your eyes healthy . However, research is limited and additional human studies are needed to determine the effects of long-term melatonin supplements on eye health. Melatonin has been shown to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus. For this reason, some research suggests that melatonin may be used to treat heartburn and GERD. Melatonin can be taken in doses of 0.5–10 mg per day. However, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects. You may also want to start with a lower dose and increase as needed to find what works for you. If you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness. If you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed. Research shows that melatonin is generally considered safe and non-addictive for both short- and long-term use in adults. As of now, long-term studies on the effects of melatonin are limited to adults, so it’s not currently recommended for children or adolescents. Some of the most commonly reported side effects associated with melatonin include nausea , headaches , dizziness, and sleepiness. Melatonin may also interact with certain medications , including antidepressants, blood thinners, and blood pressure medications. If you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects. Melatonin may improve sleep, eye health, seasonal depression, and GERD. Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations. Melatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children.
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Subscribe [Nutrition](https://www.healthline.com/nutrition) - Meal Kits - [Overview](https://www.healthline.com/nutrition/meal-kits) - [Diets](https://www.healthline.com/nutrition/meal-kits/diets) - [Meal Kits](https://www.healthline.com/nutrition/meal-kits/meal-kit-reviews) - [Prepared Meals](https://www.healthline.com/nutrition/meal-kits/prepared-meal-reviews) - [Comparisons](https://www.healthline.com/nutrition/meal-kits/comparisons) - [Grocery Delivery](https://www.healthline.com/nutrition/meal-kits/grocery-delivery) - [Special Diets](https://www.healthline.com/nutrition/diets) - [Healthy Eating](https://www.healthline.com/nutrition/food-and-nutrients) - [Food Freedom](https://www.healthline.com/nutrition/food-freedom) - [Conditions](https://www.healthline.com/nutrition/nutrition-for-conditions) - [Feel Good Food](https://www.healthline.com/nutrition/feel-good-food) - [Products](https://www.healthline.com/reviews/nutrition-products) - [Vitamins & Supplements](https://www.healthline.com/nutrition/vitamins-and-supplements) - [Sustainability](https://www.healthline.com/program/the-sustainable-table) - [Weight Management](https://www.healthline.com/nutrition/weight-management) [Nutrition](https://www.healthline.com/nutrition) Evidence Based # Melatonin: Benefits, Uses, Side Effects, and Dosage ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/08/Alyssa-Walton-500x500-Bio-copy.png?w=105&h=105) [Medically reviewed]() by [Alyssa Walton, PharmD]() — Written by [Rachael Ajmera, MS, RD]() — [Updated on February 25, 2025]() - [Sleep](https://www.healthline.com/nutrition/melatonin#sleep) - [Depression](https://www.healthline.com/nutrition/melatonin#depression) - [Eye Health](https://www.healthline.com/nutrition/melatonin#eye-health) - [GERD](https://www.healthline.com/nutrition/melatonin#gerd) - [Dosage](https://www.healthline.com/nutrition/melatonin#dosage) - [Side Effects](https://www.healthline.com/nutrition/melatonin#side-effects) - [Takeaway](https://www.healthline.com/nutrition/melatonin#takeaway) Melatonin may improve sleep, eye health, and seasonal depression. It’s generally considered safe and has few side effects, but is not recommended for children. [Melatonin](https://www.healthline.com/nutrition/melatonin-and-sleep) is a common dietary supplement that has gained widespread popularity around the globe. Though renowned as a [natural sleep aid](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids), it also has powerful effects on other aspects of your health. This article reviews the benefits and potential [side effects of melatonin](https://www.healthline.com/nutrition/melatonin-side-effects), as well as dosage information. ## [May support better sleep]() Melatonin is often called the sleep hormone — and for good reason. It’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia. Multiple studies have demonstrated that melatonin may support [better sleep](https://www.healthline.com/nutrition/melatonin-and-sleep). ## [May reduce seasonal depression symptoms]() [Seasonal affective disorder (SAD)](https://www.healthline.com/health/seasonal-affective-disorder), also called seasonal depression, is related to changes in the seasons and occurs each year around the same time. There are two types of SAD: winter-pattern and [summer-pattern](https://www.healthline.com/health/summer-SAD-is-all-too-real). Summer-pattern SAD occurs in around [10 percent](https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/) of cases. Winter SAD [may lead](https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder) to an overproduction of melatonin, while summer SAD [may result](https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder) in lower melatonin levels. Further research is needed to determine how melatonin may impact symptoms of seasonal depression. ## [May promote eye health]() Melatonin is high in antioxidants that can help prevent cell damage and [keep your eyes healthy](https://www.healthline.com/nutrition/8-nutrients-for-eyes). However, research is limited and additional human studies are needed to determine the effects of long-term [melatonin supplements](https://www.healthline.com/health/best-melatonin) on eye health. ## [May help treat GERD]() [Gastroesophageal reflux disease (GERD)](https://www.healthline.com/health/gerd) is a condition caused by the backflow of stomach acid into the esophagus, resulting in symptoms like [heartburn](https://www.healthline.com/nutrition/heartburn-acid-reflux-remedies), nausea and belching. Melatonin has [been shown](https://pmc.ncbi.nlm.nih.gov/articles/PMC6358381/) to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus. For this reason, some [research](https://pmc.ncbi.nlm.nih.gov/articles/PMC6358381/) suggests that melatonin may be used to treat heartburn and GERD. ## [Dosage]() Melatonin can be taken in doses of 0.5–10 mg per day. However, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects. You may also want to start with a lower dose and increase as needed to find what works for you. If you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness. If you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed. ## [Safety and side effects]() [Research](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) shows that melatonin is generally considered safe and non-addictive for both short- and long-term use in adults. As of now, long-term studies on the effects of melatonin are limited to adults, so it’s not currently recommended for children or adolescents. Some of the most commonly reported side effects associated with melatonin include [nausea](https://www.healthline.com/nutrition/nausea-remedies), [headaches](https://www.healthline.com/nutrition/headache-remedies), dizziness, and sleepiness. Melatonin may also interact with [certain medications](https://pmc.ncbi.nlm.nih.gov/articles/PMC5263083/), including antidepressants, blood thinners, and blood pressure medications. If you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects. ## [The takeaway]() Melatonin may improve sleep, eye health, seasonal depression, and GERD. Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations. Melatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children. ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Erland LA, Saxena PK. (2017). Melatonin Natural Health Products and Supplements. <https://pmc.ncbi.nlm.nih.gov/articles/PMC5263083/> - Melatonin: what you need to know. (2024). <https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know> - Savage RA, et al. (2024). Melatonin. <https://www.ncbi.nlm.nih.gov/books/NBK534823/> - Seasonal affective disorder. (n.d.). <https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/> - Seasonal affective disorder. (2023). <https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder> - Scuderi L, et al. (2019). Melatonin: Implications for ocular disease and therapeutic potential. <https://pubmed.ncbi.nlm.nih.gov/31724508/> - StatPearls: Melatonin. (2024). <https://www.ncbi.nlm.nih.gov/books/NBK534823/> Share this article ### Evidence Based This article is based on scientific evidence, written by [experts](https://www.healthline.com/nutrition-team) and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/08/Alyssa-Walton-500x500-Bio-copy.png?w=105&h=105) [Medically reviewed]() by [Alyssa Walton, PharmD]() — Written by [Rachael Ajmera, MS, RD]() — [Updated on February 25, 2025]() ## related stories - [Side Effects of Melatonin: What Are the Risks?](https://www.healthline.com/nutrition/melatonin-side-effects?utm_source=ReadNext) - [What Does Melatonin Do, and How Does It Work?](https://www.healthline.com/nutrition/melatonin-and-sleep?utm_source=ReadNext) - [Melatonin vs. CBD: Which Is Better for a Good Night’s Sleep?](https://www.healthline.com/health/sleep/melatonin-vs-cbd?utm_source=ReadNext) - [We Tried Sleep Mocktails and Have Mixed Feelings](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) - [Ritual's New Magnesium Grew On Me — Here's Why](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) ### Read this next - [Side Effects of Melatonin: What Are the Risks?](https://www.healthline.com/nutrition/melatonin-side-effects?utm_source=ReadNext) Written by Atli Arnarson BSc, PhD [Melatonin’s popularity as a sleep aid has raised some concerns. This article reviews its potential side effects.](https://www.healthline.com/nutrition/melatonin-side-effects?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/melatonin-side-effects?utm_source=ReadNext) - [What Does Melatonin Do, and How Does It Work?](https://www.healthline.com/nutrition/melatonin-and-sleep?utm_source=ReadNext) Written by [Gavin Van De Walle, MS, RD](https://www.healthline.com/authors/gavin-van-de-walle) and [Ryan Raman, MS, RD](https://www.healthline.com/authors/gavin-van-de-walle) and [Jill Seladi-Schulman, Ph.D.](https://www.healthline.com/authors/gavin-van-de-walle) [Learn about the effectiveness of melatonin for sleep. Discover whether supplements are safe, melatonin's role in pregnancy and for kids, and more.](https://www.healthline.com/nutrition/melatonin-and-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/melatonin-and-sleep?utm_source=ReadNext) - [Melatonin vs. CBD: Which Is Better for a Good Night’s Sleep?](https://www.healthline.com/health/sleep/melatonin-vs-cbd?utm_source=ReadNext) Medically reviewed by [Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC](https://www.healthline.com/medical-team) [Having trouble sleeping? In this article, a registered dietitian compares melatonin vs. CBD to tell you which is more effective at helping you fall…](https://www.healthline.com/health/sleep/melatonin-vs-cbd?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/sleep/melatonin-vs-cbd?utm_source=ReadNext) - [We Tried Sleep Mocktails and Have Mixed Feelings](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) [The claim? Magnesium sleep mocktails drank 30 minutes to an hour before bedtime may help you fall asleep faster and get better-quality sleep. We set…](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/we-tried-sleep-mocktail?utm_source=ReadNext) - [Ritual's New Magnesium Grew On Me — Here's Why](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) [We've medically vetted Ritual Magnesium+ and tried it ourselves. Read our review.](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/ritual-magnesium-i-tried-it?utm_source=ReadNext) - [While You’re Asleep, Your Immune System Is Hard at Work](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) Medically reviewed by [Meredith Goodwin, MD, FAAFP](https://www.healthline.com/medical-team) [An interactive experience showing how your immune system works while you’re sleeping at night to help repair and maintain your body.](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/while-youre-asleep-your-immune-system-is-hard-at-work?utm_source=ReadNext) - [Can Nyquil Make You Sleepy?](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) Medically reviewed by [Alexandra Perez, PharmD, MBA, BCGP](https://www.healthline.com/medical-team) [Nyquil contains several active ingredients. Doxylamine is the main ingredient that causes sleepiness. But Nyquil has other ingredients like…](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/does-nyquil-make-you-sleepy?utm_source=ReadNext) - [Melatonin: How it Helps You Sleep](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) Medically reviewed by [the Healthline Medical Network](https://www.healthline.com/medical-team) [Melatonin is a natural hormone that helps you fall asleep by regulating your body's sleep cycle. It's generally safe and doesn't cause dependence, but…](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/video/melatonin-and-sleep?utm_source=ReadNext) - [These Types of Light Could Help You Sleep Better](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) [It’s well-documented that blue light can have a negative effect on your melatonin levels. But does any light help you get to sleep faster?](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/best-color-light-for-sleep?utm_source=ReadNext) - [Is It Safe to Take Melatonin While Breastfeeding?](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) Medically reviewed by [Karen Gill, M.D.](https://www.healthline.com/medical-team) [We just don’t know for sure how safe supplementing with melatonin is if you're breastfeeding. Here's why.](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/breastfeeding/melatonin-breastfeeding?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. 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Readable Markdown	Melatonin may improve sleep, eye health, and seasonal depression. It’s generally considered safe and has few side effects, but is not recommended for children. [Melatonin](https://www.healthline.com/nutrition/melatonin-and-sleep) is a common dietary supplement that has gained widespread popularity around the globe. Though renowned as a [natural sleep aid](https://www.healthline.com/health/healthy-sleep/natural-sleep-aids), it also has powerful effects on other aspects of your health. This article reviews the benefits and potential [side effects of melatonin](https://www.healthline.com/nutrition/melatonin-side-effects), as well as dosage information. Melatonin is often called the sleep hormone — and for good reason. It’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia. Multiple studies have demonstrated that melatonin may support [better sleep](https://www.healthline.com/nutrition/melatonin-and-sleep). [Seasonal affective disorder (SAD)](https://www.healthline.com/health/seasonal-affective-disorder), also called seasonal depression, is related to changes in the seasons and occurs each year around the same time. There are two types of SAD: winter-pattern and [summer-pattern](https://www.healthline.com/health/summer-SAD-is-all-too-real). Summer-pattern SAD occurs in around [10 percent](https://medlineplus.gov/genetics/condition/seasonal-affective-disorder/) of cases. Winter SAD [may lead](https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder) to an overproduction of melatonin, while summer SAD [may result](https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder) in lower melatonin levels. Further research is needed to determine how melatonin may impact symptoms of seasonal depression. Melatonin is high in antioxidants that can help prevent cell damage and [keep your eyes healthy](https://www.healthline.com/nutrition/8-nutrients-for-eyes). However, research is limited and additional human studies are needed to determine the effects of long-term [melatonin supplements](https://www.healthline.com/health/best-melatonin) on eye health. Melatonin has [been shown](https://pmc.ncbi.nlm.nih.gov/articles/PMC6358381/) to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus. For this reason, some [research](https://pmc.ncbi.nlm.nih.gov/articles/PMC6358381/) suggests that melatonin may be used to treat heartburn and GERD. Melatonin can be taken in doses of 0.5–10 mg per day. However, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects. You may also want to start with a lower dose and increase as needed to find what works for you. If you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness. If you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed. [Research](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) shows that melatonin is generally considered safe and non-addictive for both short- and long-term use in adults. As of now, long-term studies on the effects of melatonin are limited to adults, so it’s not currently recommended for children or adolescents. Some of the most commonly reported side effects associated with melatonin include [nausea](https://www.healthline.com/nutrition/nausea-remedies), [headaches](https://www.healthline.com/nutrition/headache-remedies), dizziness, and sleepiness. Melatonin may also interact with [certain medications](https://pmc.ncbi.nlm.nih.gov/articles/PMC5263083/), including antidepressants, blood thinners, and blood pressure medications. If you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects. Melatonin may improve sleep, eye health, seasonal depression, and GERD. Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations. Melatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children.
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