ℹ️ Skipped - page is already crawled
| Filter | Status | Condition | Details |
|---|---|---|---|
| HTTP status | PASS | download_http_code = 200 | HTTP 200 |
| Age cutoff | PASS | download_stamp > now() - 6 MONTH | 0.5 months ago |
| History drop | PASS | isNull(history_drop_reason) | No drop reason |
| Spam/ban | PASS | fh_dont_index != 1 AND ml_spam_score = 0 | ml_spam_score=0 |
| Canonical | PASS | meta_canonical IS NULL OR = '' OR = src_unparsed | Not set |
| Property | Value | |||||||||
|---|---|---|---|---|---|---|---|---|---|---|
| URL | https://www.runnersworld.com/health-injuries/a42176739/melatonin-side-effects/ | |||||||||
| Last Crawled | 2026-04-10 00:53:33 (14 days ago) | |||||||||
| First Indexed | 2022-12-07 22:32:47 (3 years ago) | |||||||||
| HTTP Status Code | 200 | |||||||||
| Content | ||||||||||
| Meta Title | Melatonin Side Effects - Is Melatonin Safe? | |||||||||
| Meta Description | The side effects of melatonin may have you considering if you should be taking this supplement. Let this guide help you decide. | |||||||||
| Meta Canonical | null | |||||||||
| Boilerpipe Text | Melatonin is often marketed as the “natural” supplement to help you
sleep better
. And many runners turn to it before bed in hopes of getting more quality sleep.
In fact, usage of melatonin
supplements
among Americans has increased by more than 400 percent over the past two decades, according to
research
published in
JAMA
. That could be because, according to the
Sleep Foundation
, more than one third of working adults sleep fewer than six hours a night, and between 10 percent and 30 percent of adults struggle with chronic insomnia.
Here’s the catch: Despite these struggles and the (smart!) goal to
get more sleep
, melatonin probably doesn’t help as much as you think—or hope. What’s more, it might not only be melatonin you’re taking when you turn to it for
sleep
.
Before you pop the pill at night, here’s what you need to know about the effectiveness of these supplements, and the potential side effects of melatonin. The answers may surprise you.
What is melatonin?
Melatonin is a hormone that your brain naturally produces, and it’s responsible for giving you that sleepy feeling. Your body should typically produce melatonin about two to three hours before bedtime.
Melatonin release is often triggered by darkness,
Aariti Grover
, M.D., medical director and the Center for Sleep Medicine and assistant professor at Tufts University School of Medicine tells
Runner’s World
. So if you’re surrounding yourself with artificial light (translation: looking at your phone, computer, or TV) in the hours before bed, you may delay your body’s ability to produce melatonin, and thus feel tired.
Avoiding a regular sleep schedule (meaning going to bed and waking the same time each day) can also affect the release of the hormone, as a more consistent routine also helps with the release of melatonin.
A melatonin supplement—found in a pill, gummy, or liquid form—is usually made in a lab with a synthetic form of melatonin and it carries the claim to trigger sleepiness. Some preliminary studies suggest that the mechanism behind melatonin’s effects come from its antioxidant and
anti-inflammatory
properties.
But what exactly is in these supplements, and the side effects of melatonin aren’t always clear.
Do melatonin supplements actually help you sleep better?
The answer is that it depends—in this case, it depends on what’s happening in your body that’s keeping you from getting tired and falling or staying asleep.
If you’re not producing enough melatonin, as happens with
circadian rhythm disorders
, it can be effective. A circadian rhythm disorder, according to the National Institutes of Health, are problems that occur when your body’s internal clock, which tells you when it’s time to sleep or wake, is out of sync with your environment.
Michelle Drerup
, Psy.D., a psychologist with the Sleep Disorders Center at the Cleveland Clinic, who treats patients suffering from sleep issues, says melatonin supplements can be helpful for addressing sleep concerns when you need to shift the timing of your sleep cycle. For example, if you’re experiencing jet lag from travel, melatonin may offer an effective strategy for getting you back on a particular time zone, Drerup says. She adds that melatonin may help align the natural circadian rhythm for those who work a night shift.
However, while melatonin can help you fall asleep in these cases, it doesn’t mean it’ll help you
stay
asleep, she says.
Research supports the idea that melatonin may be effective for shift workers—those who don’t have a normal or routine bedtime. In a
study
published in 2008 in the
Journal of Circadian Rhythms,
86 shift-worker nurses were either given a placebo or 5 milligrams of melatonin 30 minutes before bed. Researchers found that sleep onset latency (or how long it takes to fall asleep) was significantly reduced in subjects who took melatonin, compared with both placebo and baseline. However, there was no evidence that melatonin altered total sleep time.
While melatonin may help you shift your sleep cycle—if that’s your goal—these supplements are not recommended for the treatment of chronic insomnia (when sleep problems last a month or longer), says
Molly Atwood
, Ph.D., assistant professor of psychiatry and behavioral sciences at The Johns Hopkins School of Medicine. The
American Academy of Sleep Science
states that there isn’t enough supporting evidence on the effectiveness or safety of melatonin for treating chronic insomnia.
Can melatonin supplements be overused and if so, what are the side effects?
A lot of times people think a higher dosage of melatonin will have a better effect, but that’s not the case, says Drerup. With an increased dosage you might experience excessive sleepiness in the morning, as well as confusion, dizziness, headaches, or GI issues. “Higher doses don’t lead to improvement in sleep, just more potential side effects in the morning,” she says.
Even if you’re taking a smaller dose, you may want to watch out for these side effects of melatonin, especially if you’re already prone to things like headaches and nausea. But the higher your dose, the more likely you are to feel the side effects.
“It also tends to increase the vividness of dreams for some people, so someone who has nightmares related to PTSD, should be mindful of that,” Drerup says.
Grover cautions that melatonin can also interact with other medications, including immunosuppressants, blood thinners, and some diabetes medications, so it’s important to discuss with your doctor before starting melatonin.
Long-term usage in children also hasn’t been studied, so it’s best for them to avoid it.
Finally, the American Academy of Sleep Medicine (AASM) also does not recommend melatonin usage among people with dementia.
What should you know before considering a melatonin supplement?
Because melatonin isn’t FDA approved, Atwood recommends looking closely at the ingredients before choosing a supplement. “If you get it in pill form, usually it’s a little less variable than if you get it in gummy form,” she says, because pills are a more concentrated form with more consistency in its ingredients.
Research also says you should check your supplements, because they might not contain what they say. A
study
of melatonin supplements published in the
Journal of Clinical Sleep Medicine
in 2017 looked at the actual concentration of melatonin and other potential substances versus what was printed on the label in 31 different supplements.
Researchers found that melatonin content in the supplements was not even within a 10 percent margin of what the label read. This held true for more than 71 percent of the supplements tested. The study also found that some supplements contained nearly 500 percent more melatonin than what was claimed on the label.
In other words, you may be getting a much larger dose of melatonin than expected, increasing the risk of negative side effects.
“We don’t know the safety of each specific melatonin brand out there. Not knowing the dosing in each pill form from different vendors and different production teams who produce melatonin is where we’re lacking in understanding the side effects,” says Grover.
What’s more: An additional 26 percent of supplements tested in the 2017 study were found to contain serotonin. According to the
Cleveland Clinic
, serotonin is a chemical that carries messages between nerve cells in the brain and throughout the body and plays a key role in body functions like mood, sleep, and digestion.
High levels of serotonin can lead to symptoms like
heavy sweating
, confusion, restlessness, and
diarrhea
. And
serotonin release
ceases at night in response to darkness, which amplifies the fact that it’s counterintuitive for a melatonin supplement to contain serotonin.
Atwood also says melatonin mixed with serotonin can be dangerous if you’re taking antidepressant medications that already act on serotonin, a hormone that can have harmful effects even at low levels.
In the United States, melatonin is considered a dietary supplement, which means that it’s regulated less strictly by the FDA, than prescription or over-the-counter drugs. In other countries, like the
United Kingdom
and
New Zealand
, melatonin is available only with a prescription.
Because melatonin isn’t FDA-approved as a drug in the United States, what you’re getting in that gummy or pill will vary greatly from one brand to another, so consider discussing with your doctor what specific dosage and brands would be appropriate for you—if your doctor recommends taking them at all.
The AASM recommends looking for the
“USP Verified” mark
, which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention, a third-party tester.
The bottom line on melatonin side effects and effectiveness
If you regularly suffer from sleep problems, like insomnia, melatonin is probably not the answer. Both Drerup and Grover agree the first line of treatment for insomnia should be cognitive behavioral therapy (CBT), as melatonin will not address sleep problems related to anxiety or stress. Unlike melatonin, CBT focuses on addressing efforts to change thinking patterns, which in turn, may help patients who suffer from poor sleep quality.
“Probably the number-one thing I see in my clinic is other
mental health conditions
—like anxiety and depression, that can significantly impact quality and amount of sleep, and if untreated can definitely disrupt sleep,” Drerup says.
Atwood also recommends that those who suffer from insomnia talk with a sleep specialist and learn about sleep systems and how certain life events may affect the sleep cycle. “When you’re outsourcing all your confidence and sleep to medication, it’s risky because if it stops working, or if you forget it, you’re right back in the same boat,” Atwood says.
Insomnia aside, if you occasionally have issues with your sleep, melatonin may offer a short-term solution. The
National Center for Complementary and Integrative Health
states, “short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.”
Unlike other sleep medications, you’re not likely to become dependent on it or have a decreased response if you use it for a few months, Drerup says, so that’s a pro.
For short-term use (typically nothing more than three months), Grover advises starting with small doses—about 0.5 to 3 milligrams. She also recommends behavioral modifications for better sleep hygiene as well, including those major ones like not looking at screens before bed and going to sleep and waking up at the same time every day.
Atwood also says for quality sleep, it’s important to keep your room cooler, and free of noise and stress. “When we’re feeling stressed that fight or flight system is activated and it’s going to be a lot harder to sleep even if our body is ready to produce that sleep,” she says. “Even if, after implementing these things, you’re still having trouble, I think that’s when you reach out to a healthcare provider, and perhaps establish care with a sleep-specific professional.”
Jennifer Acker reports on a wide range of health and wellness topics for Runner’s World and Bicycling. She’s passionate about delivering journalism that enriches the lives of readers. Jennifer is a lifelong runner—with several half marathons, and a few marathons under her belt, certified yoga instructor, and having grown up in the Pocono Mountains, always has a mountain bike and pair of skis ready for the perfect fall or winter day.
Read full bio
Tamanna K. Singh, M.D., is a board-certified adult clinical and sports cardiologist and RRCA-certified run coach. She earned her medical degree from Boston University School of Medicine and completed her Internal Medicine Residency at Boston Medical Center. She completed her Cardiovascular Medicine fellowship at the Icahn School of Medicine at Mount Sinai, New York, New York and her specialty training in Sports Cardiology at Massachusetts General Hospital. She is currently the codirector of the Sports Cardiology Center at Cleveland Clinic in Cleveland, Ohio and assistant professor of medicine at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University. To date, she has held several council roles with the American College of Cardiology (ACC). As a sports cardiologist, Dr. Singh provides cardiovascular care for professional, competitive, and recreational athletes and describes herself as an advocate for safe participation in sports. Media and print contributions include the New York Times, Wall Street Journal, Time Magazine, and others. Outside of her profession, she enjoys running marathons, hitting the weights in the gym, playing sous-chef to her wonderful husband while cooking plant-based meals, and playing with her four beautiful dogs.
Read full bio
This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site. | |||||||||
| Markdown | [Search](https://www.runnersworld.com/search/)
***
- [Newsletter](https://www.runnersworld.com/email/runnersworld-newsletter)
- [Runner's World+](https://www.runnersworld.com/runners-stories/a40022688/runners-world-plus-membership-news-benefits/)
- [Subscribe](https://store.runnersworld.com/runners-world-premium-membership-5999.html?cds_tracking_code=rwpanelnav)
- [My Bookmarks](https://www.runnersworld.com/my-stuff/)
- [Amazing Runner's World Show](https://www.runnersworld.com/amazing-runners-world-show/)
- [Training](https://www.runnersworld.com/training/)
- [Health - Injuries](https://www.runnersworld.com/health-injuries/)
- [Nutrition - Weight Loss](https://www.runnersworld.com/nutrition-weight-loss/)
- [Running Gear](https://www.runnersworld.com/gear/)
- [Beginner](https://www.runnersworld.com/beginner/)
- [Advanced](https://www.runnersworld.com/advanced/)
- [Tools](https://www.runnersworld.com/tools/)
- [Races - Places](https://www.runnersworld.com/races-places/)
- [News](https://www.runnersworld.com/news/)
- [Runners' Stories](https://www.runnersworld.com/runners-stories/)
- [Trail Running](https://www.runnersworld.com/trail-running/)
- [Follow](https://www.runnersworld.com/health-injuries/a42176739/melatonin-side-effects/)
- [Other Editions](https://www.runnersworld.com/)
[Privacy Notice](https://www.hearst.com/-/us-magazines-privacy-notice)[Terms Of Use](https://www.hearst.com/-/us-magazines-terms-of-use)
[Skip to Content](https://www.runnersworld.com/health-injuries/a42176739/melatonin-side-effects/#main-content)
US
[Newsletter](https://www.runnersworld.com/email/runnersworld-newsletter)
[](https://www.runnersworld.com/)
[sign in](https://www.runnersworld.com/auth/csrf?action=login&return_url=https%3A%2F%2Fwww.runnersworld.com%2Fhealth-injuries%2Fa42176739%2Fmelatonin-side-effects%2F)
[Subscribe](https://store.runnersworld.com/runners-world-premium-membership-5999.html?cds_tracking_code=rw_topnav)
[](https://www.runnersworld.com/search/)
- [Training](https://www.runnersworld.com/training/)
- [Shoes](https://www.runnersworld.com/running-shoes/)
- [Gear](https://www.runnersworld.com/gear/)
- [Health & Injuries](https://www.runnersworld.com/health-injuries/)
- [Races](https://www.runnersworld.com/races-places/)
- [Video](https://www.runnersworld.com/video/)
- [Member Perks](https://www.runnersworld.com/runners-stories/a40022688/runners-world-plus-membership-news-benefits/)
- [About Us](https://www.runnersworld.com/about/a64311066/about-runners-world-editors/)
- [More](https://www.runnersworld.com/health-injuries/a42176739/melatonin-side-effects/)
1. [Health & Injuries](https://www.runnersworld.com/health-injuries/)
2. [Recovery](https://www.runnersworld.com/recovery/)
3. [The Side Effects of Melatonin, According to Experts](https://www.runnersworld.com/health-injuries/a42176739/melatonin-side-effects/)
# The Side Effects of Melatonin, According to Experts
What the supplement could do—good and bad.
By [Jennifer Acker](https://www.runnersworld.com/author/239170/jennifer-acker/ "Jennifer Acker")
Updated: Feb 24, 2026 10:11 PM EST
Medically reviewed by [Tamanna K. Singh, M.D., FACC](https://www.runnersworld.com/author/271803/tamanna-k-singh-md-facc/ "Tamanna K. Singh, M.D., FACC")Sports Cardiologist & Medical Advisor
Save Article
svetikd//Getty Images
Melatonin is often marketed as the “natural” supplement to help you [sleep better](https://www.runnersworld.com/health-injuries/a64928229/how-sleep-impacts-running-performance/). And many runners turn to it before bed in hopes of getting more quality sleep.
In fact, usage of melatonin [supplements](https://www.runnersworld.com/uk/nutrition/supplements/) among Americans has increased by more than 400 percent over the past two decades, according to [research](https://jamanetwork.com/journals/jama/article-abstract/2788539) published in *JAMA*. That could be because, according to the [Sleep Foundation](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics), more than one third of working adults sleep fewer than six hours a night, and between 10 percent and 30 percent of adults struggle with chronic insomnia.
Here’s the catch: Despite these struggles and the (smart!) goal to [get more sleep](https://www.runnersworld.com/health-injuries/a64928229/how-sleep-impacts-running-performance/), melatonin probably doesn’t help as much as you think—or hope. What’s more, it might not only be melatonin you’re taking when you turn to it for [sleep](https://www.runnersworld.com/health-injuries/a64928229/how-sleep-impacts-running-performance/).
Before you pop the pill at night, here’s what you need to know about the effectiveness of these supplements, and the potential side effects of melatonin. The answers may surprise you.
## Related Story
- [What Runners Need to Know About Sleep](https://www.runnersworld.com/health-injuries/a40267703/sleeping-tips-for-runners/)
## What is melatonin?
Melatonin is a hormone that your brain naturally produces, and it’s responsible for giving you that sleepy feeling. Your body should typically produce melatonin about two to three hours before bedtime.
Melatonin release is often triggered by darkness, [Aariti Grover](https://www.tuftsmedicalcenter.org/physiciandirectory/aarti-grover), M.D., medical director and the Center for Sleep Medicine and assistant professor at Tufts University School of Medicine tells *Runner’s World*. So if you’re surrounding yourself with artificial light (translation: looking at your phone, computer, or TV) in the hours before bed, you may delay your body’s ability to produce melatonin, and thus feel tired.
Avoiding a regular sleep schedule (meaning going to bed and waking the same time each day) can also affect the release of the hormone, as a more consistent routine also helps with the release of melatonin.
A melatonin supplement—found in a pill, gummy, or liquid form—is usually made in a lab with a synthetic form of melatonin and it carries the claim to trigger sleepiness. Some preliminary studies suggest that the mechanism behind melatonin’s effects come from its antioxidant and [anti-inflammatory](https://www.runnersworld.com/advanced/a20804264/fight-inflammation-with-food/) properties.
But what exactly is in these supplements, and the side effects of melatonin aren’t always clear.
## Related Story
- [Screen Time Before Bed Can Mess With Your Sleep](https://www.runnersworld.com/health-injuries/a36804238/screen-time-before-bed-sleep-quality-study/)
## Do melatonin supplements actually help you sleep better?
The answer is that it depends—in this case, it depends on what’s happening in your body that’s keeping you from getting tired and falling or staying asleep.
If you’re not producing enough melatonin, as happens with [circadian rhythm disorders](https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders), it can be effective. A circadian rhythm disorder, according to the National Institutes of Health, are problems that occur when your body’s internal clock, which tells you when it’s time to sleep or wake, is out of sync with your environment.
[Michelle Drerup](https://my.clevelandclinic.org/staff/8553-michelle-drerup), Psy.D., a psychologist with the Sleep Disorders Center at the Cleveland Clinic, who treats patients suffering from sleep issues, says melatonin supplements can be helpful for addressing sleep concerns when you need to shift the timing of your sleep cycle. For example, if you’re experiencing jet lag from travel, melatonin may offer an effective strategy for getting you back on a particular time zone, Drerup says. She adds that melatonin may help align the natural circadian rhythm for those who work a night shift.
However, while melatonin can help you fall asleep in these cases, it doesn’t mean it’ll help you *stay* asleep, she says.
## Related Story
- [Why Am I So Tired All the Time?](https://www.runnersworld.com/health-injuries/a41561518/why-am-i-tired-all-the-time/)
Research supports the idea that melatonin may be effective for shift workers—those who don’t have a normal or routine bedtime. In a [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584099/) published in 2008 in the *Journal of Circadian Rhythms,* 86 shift-worker nurses were either given a placebo or 5 milligrams of melatonin 30 minutes before bed. Researchers found that sleep onset latency (or how long it takes to fall asleep) was significantly reduced in subjects who took melatonin, compared with both placebo and baseline. However, there was no evidence that melatonin altered total sleep time.
While melatonin may help you shift your sleep cycle—if that’s your goal—these supplements are not recommended for the treatment of chronic insomnia (when sleep problems last a month or longer), says [Molly Atwood](https://www.hopkinsbmrl.com/molly-atwood), Ph.D., assistant professor of psychiatry and behavioral sciences at The Johns Hopkins School of Medicine. The [American Academy of Sleep Science](https://aasm.org/missing-the-mark-melatonin-finding-best-treatment-insomnia/) states that there isn’t enough supporting evidence on the effectiveness or safety of melatonin for treating chronic insomnia.
## Related Story
- [How to Get More Rest Throughout the Day](https://www.runnersworld.com/health-injuries/a44452319/rest-vs-sleep/)
## Can melatonin supplements be overused and if so, what are the side effects?
A lot of times people think a higher dosage of melatonin will have a better effect, but that’s not the case, says Drerup. With an increased dosage you might experience excessive sleepiness in the morning, as well as confusion, dizziness, headaches, or GI issues. “Higher doses don’t lead to improvement in sleep, just more potential side effects in the morning,” she says.
Even if you’re taking a smaller dose, you may want to watch out for these side effects of melatonin, especially if you’re already prone to things like headaches and nausea. But the higher your dose, the more likely you are to feel the side effects.
“It also tends to increase the vividness of dreams for some people, so someone who has nightmares related to PTSD, should be mindful of that,” Drerup says.
Grover cautions that melatonin can also interact with other medications, including immunosuppressants, blood thinners, and some diabetes medications, so it’s important to discuss with your doctor before starting melatonin.
Long-term usage in children also hasn’t been studied, so it’s best for them to avoid it.
Finally, the American Academy of Sleep Medicine (AASM) also does not recommend melatonin usage among people with dementia.
## Related Story
- [How to Avoid Headaches After Running](https://www.runnersworld.com/health-injuries/a20858030/how-to-avoid-headaches-after-your-run/)
## What should you know before considering a melatonin supplement?
Because melatonin isn’t FDA approved, Atwood recommends looking closely at the ingredients before choosing a supplement. “If you get it in pill form, usually it’s a little less variable than if you get it in gummy form,” she says, because pills are a more concentrated form with more consistency in its ingredients.
Research also says you should check your supplements, because they might not contain what they say. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263083/) of melatonin supplements published in the *Journal of Clinical Sleep Medicine* in 2017 looked at the actual concentration of melatonin and other potential substances versus what was printed on the label in 31 different supplements.
Researchers found that melatonin content in the supplements was not even within a 10 percent margin of what the label read. This held true for more than 71 percent of the supplements tested. The study also found that some supplements contained nearly 500 percent more melatonin than what was claimed on the label.
In other words, you may be getting a much larger dose of melatonin than expected, increasing the risk of negative side effects.
“We don’t know the safety of each specific melatonin brand out there. Not knowing the dosing in each pill form from different vendors and different production teams who produce melatonin is where we’re lacking in understanding the side effects,” says Grover.
What’s more: An additional 26 percent of supplements tested in the 2017 study were found to contain serotonin. According to the [Cleveland Clinic](https://my.clevelandclinic.org/health/articles/22572-serotonin#:~:text=Serotonin%20is%20a%20chemical%20that,blood%20clotting%20and%20sexual%20desire.), serotonin is a chemical that carries messages between nerve cells in the brain and throughout the body and plays a key role in body functions like mood, sleep, and digestion.
High levels of serotonin can lead to symptoms like [heavy sweating](https://www.runnersworld.com/uk/health/a69406992/do-i-sweat-too-much-running/), confusion, restlessness, and [diarrhea](https://www.runnersworld.com/uk/health/a40349973/runners-belly/). And [serotonin release](https://www.runnersworld.com/health-injuries/a69811804/running-for-mental-health-benefits/) ceases at night in response to darkness, which amplifies the fact that it’s counterintuitive for a melatonin supplement to contain serotonin.
## Related Story
- [The Truth on Anti-Bloat Supplements](https://www.runnersworld.com/health-injuries/a44096277/anti-bloat-supplements/)
Atwood also says melatonin mixed with serotonin can be dangerous if you’re taking antidepressant medications that already act on serotonin, a hormone that can have harmful effects even at low levels.
In the United States, melatonin is considered a dietary supplement, which means that it’s regulated less strictly by the FDA, than prescription or over-the-counter drugs. In other countries, like the [United Kingdom](https://www.nhs.uk/medicines/melatonin) and [New Zealand](https://www.healthnavigator.org.nz/medicines/m/melatonin/#:~:text=To%20ensure%20the%20safe%20use,a%20consultation%20with%20a%20pharmacist), melatonin is available only with a prescription.
Because melatonin isn’t FDA-approved as a drug in the United States, what you’re getting in that gummy or pill will vary greatly from one brand to another, so consider discussing with your doctor what specific dosage and brands would be appropriate for you—if your doctor recommends taking them at all.
The AASM recommends looking for the [“USP Verified” mark](https://www.quality-supplements.org/), which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention, a third-party tester.
## Related Story
- [Researchers Say You Don’t Need Supplements](https://www.runnersworld.com/health-injuries/a40706226/should-i-take-supplements-study/)
## The bottom line on melatonin side effects and effectiveness
If you regularly suffer from sleep problems, like insomnia, melatonin is probably not the answer. Both Drerup and Grover agree the first line of treatment for insomnia should be cognitive behavioral therapy (CBT), as melatonin will not address sleep problems related to anxiety or stress. Unlike melatonin, CBT focuses on addressing efforts to change thinking patterns, which in turn, may help patients who suffer from poor sleep quality.
“Probably the number-one thing I see in my clinic is other [mental health conditions](https://www.runnersworld.com/health-injuries/a69811804/running-for-mental-health-benefits/)—like anxiety and depression, that can significantly impact quality and amount of sleep, and if untreated can definitely disrupt sleep,” Drerup says.
## Related Story
- [The Benefits of Meditation for Runners](https://www.runnersworld.com/training/a38748482/meditation-benefits-for-runners/)
Atwood also recommends that those who suffer from insomnia talk with a sleep specialist and learn about sleep systems and how certain life events may affect the sleep cycle. “When you’re outsourcing all your confidence and sleep to medication, it’s risky because if it stops working, or if you forget it, you’re right back in the same boat,” Atwood says.
Insomnia aside, if you occasionally have issues with your sleep, melatonin may offer a short-term solution. The [National Center for Complementary and Integrative Health](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) states, “short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.”
Unlike other sleep medications, you’re not likely to become dependent on it or have a decreased response if you use it for a few months, Drerup says, so that’s a pro.
For short-term use (typically nothing more than three months), Grover advises starting with small doses—about 0.5 to 3 milligrams. She also recommends behavioral modifications for better sleep hygiene as well, including those major ones like not looking at screens before bed and going to sleep and waking up at the same time every day.
Atwood also says for quality sleep, it’s important to keep your room cooler, and free of noise and stress. “When we’re feeling stressed that fight or flight system is activated and it’s going to be a lot harder to sleep even if our body is ready to produce that sleep,” she says. “Even if, after implementing these things, you’re still having trouble, I think that’s when you reach out to a healthcare provider, and perhaps establish care with a sleep-specific professional.”
## Related Stories
- [How Running Can Help Improve Your Sleep Quality](https://www.runnersworld.com/news/a33010571/sleep-quality-during-coronavirus-quarantine-study/)
- [Lifting Weights Can Improve Sleep, Study Suggests](https://www.runnersworld.com/news/a35043855/strength-training-improves-sleep-quality-study/)
[Jennifer Acker](https://www.runnersworld.com/author/239170/jennifer-acker/)
Jennifer Acker reports on a wide range of health and wellness topics for Runner’s World and Bicycling. She’s passionate about delivering journalism that enriches the lives of readers. Jennifer is a lifelong runner—with several half marathons, and a few marathons under her belt, certified yoga instructor, and having grown up in the Pocono Mountains, always has a mountain bike and pair of skis ready for the perfect fall or winter day.
[Read full bio](https://www.runnersworld.com/author/239170/jennifer-acker/)
Medically reviewed by[Tamanna K. Singh, M.D., FACC](https://www.runnersworld.com/author/271803/tamanna-k-singh-md-facc/)
Sports Cardiologist & Medical Advisor
Tamanna K. Singh, M.D., is a board-certified adult clinical and sports cardiologist and RRCA-certified run coach. She earned her medical degree from Boston University School of Medicine and completed her Internal Medicine Residency at Boston Medical Center. She completed her Cardiovascular Medicine fellowship at the Icahn School of Medicine at Mount Sinai, New York, New York and her specialty training in Sports Cardiology at Massachusetts General Hospital. She is currently the codirector of the Sports Cardiology Center at Cleveland Clinic in Cleveland, Ohio and assistant professor of medicine at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University. To date, she has held several council roles with the American College of Cardiology (ACC). As a sports cardiologist, Dr. Singh provides cardiovascular care for professional, competitive, and recreational athletes and describes herself as an advocate for safe participation in sports. Media and print contributions include the New York Times, Wall Street Journal, Time Magazine, and others. Outside of her profession, she enjoys running marathons, hitting the weights in the gym, playing sous-chef to her wonderful husband while cooking plant-based meals, and playing with her four beautiful dogs.
[Read full bio](https://www.runnersworld.com/author/271803/tamanna-k-singh-md-facc/)
This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Watch NextHow to Run Strong at 50+
![Play video](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)
How to Run Strong at 50+
Runner's World US
![Playlist Back](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,47.88V208.12a16,16,0,0,1-24.43,13.43L64,146.77V216a8,8,0,0,1-16,0V40a8,8,0,0,1,16,0v69.23L183.57,34.45A15.95,15.95,0,0,1,208,47.88Z"\>\</path\>%0A\</svg\>>)
![Play](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M240,128a15.74,15.74,0,0,1-7.6,13.51L88.32,229.65a16,16,0,0,1-16.2.3A15.86,15.86,0,0,1,64,216.13V39.87a15.86,15.86,0,0,1,8.12-13.82,16,16,0,0,1,16.2.3L232.4,114.49A15.74,15.74,0,0,1,240,128Z"\>%0A\</path\>\</svg\>>)![Pause](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M216,48V208a16,16,0,0,1-16,16H160a16,16,0,0,1-16-16V48a16,16,0,0,1,16-16h40A16,16,0,0,1,216,48ZM96,32H56A16,16,0,0,0,40,48V208a16,16,0,0,0,16,16H96a16,16,0,0,0,16-16V48A16,16,0,0,0,96,32Z"\>\</path\>%0A\</svg\>%0A>)![Replay](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M17.8125 10.5001C17.8127 12.5541 17.004 14.5256 15.5614 15.9877C14.1188 17.4499 12.1585 18.2851 10.1047 18.3126H10C8.00552 18.3168 6.08591 17.5534 4.63906 16.1806C4.45828 16.0099 4.35273 15.7743 4.34562 15.5258C4.33851 15.2772 4.43044 15.036 4.60117 14.8552C4.77191 14.6744 5.00746 14.5689 5.25602 14.5618C5.50458 14.5547 5.74578 14.6466 5.92656 14.8173C6.77519 15.6185 7.84111 16.1518 8.99112 16.3506C10.1411 16.5494 11.3242 16.4049 12.3926 15.9352C13.4609 15.4654 14.3671 14.6912 14.998 13.7093C15.6288 12.7274 15.9563 11.5814 15.9395 10.4144C15.9227 9.24745 15.5623 8.11133 14.9035 7.14802C14.2446 6.1847 13.3165 5.43691 12.2351 4.9981C11.1536 4.55929 9.96684 4.44891 8.82303 4.68076C7.67922 4.91261 6.62911 5.47641 5.80391 6.3017C5.79375 6.31185 5.78438 6.32123 5.77344 6.3306L4.28828 7.68763H5.625C5.87364 7.68763 6.1121 7.78641 6.28791 7.96222C6.46373 8.13804 6.5625 8.37649 6.5625 8.62513C6.5625 8.87377 6.46373 9.11223 6.28791 9.28805C6.1121 9.46386 5.87364 9.56263 5.625 9.56263H1.875C1.62636 9.56263 1.3879 9.46386 1.21209 9.28805C1.03627 9.11223 0.9375 8.87377 0.9375 8.62513V4.87513C0.9375 4.62649 1.03627 4.38804 1.21209 4.21222C1.3879 4.03641 1.62636 3.93763 1.875 3.93763C2.12364 3.93763 2.3621 4.03641 2.53791 4.21222C2.71373 4.38804 2.8125 4.62649 2.8125 4.87513V6.49388L4.49062 4.95795C5.58508 3.86937 6.97748 3.12942 8.49209 2.83148C10.0067 2.53354 11.5756 2.69096 13.0008 3.28388C14.4261 3.87681 15.6437 4.87865 16.5001 6.16296C17.3564 7.44728 17.8131 8.9565 17.8125 10.5001Z" fill="white"/\>%0A\</svg\>%0A>)
![Playlist Forward](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M208,40V216a8,8,0,0,1-16,0V146.77L72.43,221.55A15.95,15.95,0,0,1,48,208.12V47.88A15.95,15.95,0,0,1,72.43,34.45L192,109.23V40a8,8,0,0,1,16,0Z"\>\</path\>%0A\</svg\>>)
LIVE
![Unmute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M213.92,210.62a8,8,0,1,1-11.84,10.76L160,175.09v48.6a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.55-51A4,4,0,0,1,80,176.18V87.09L42.08,45.38A8,8,0,1,1,53.92,34.62Zm-27.21-55.46a8,8,0,0,0,11.29-.7,40,40,0,0,0,0-52.88,8,8,0,1,0-12,10.57,24,24,0,0,1,0,31.72A8,8,0,0,0,186.71,155.16Zm40.92-80.49a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66ZM153,119.87a4,4,0,0,0,7-2.7V32.25a8.27,8.27,0,0,0-2.88-6.4,8,8,0,0,0-10-.16L103.83,59.33a4,4,0,0,0-.5,5.85ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Z"\>\</path\>%0A\</svg\>>)![Mute](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M160,32.25V223.69a8.29,8.29,0,0,1-3.91,7.18,8,8,0,0,1-9-.56l-65.57-51A4,4,0,0,1,80,176.16V79.84a4,4,0,0,1,1.55-3.15l65.57-51a8,8,0,0,1,10,.16A8.27,8.27,0,0,1,160,32.25ZM60,80H32A16,16,0,0,0,16,96v64a16,16,0,0,0,16,16H60a4,4,0,0,0,4-4V84A4,4,0,0,0,60,80Zm126.77,20.84a8,8,0,0,0-.72,11.3,24,24,0,0,1,0,31.72,8,8,0,1,0,12,10.58,40,40,0,0,0,0-52.88A8,8,0,0,0,186.74,100.84Zm40.89-26.17a8,8,0,1,0-11.92,10.66,64,64,0,0,1,0,85.34,8,8,0,1,0,11.92,10.66,80,80,0,0,0,0-106.66Z"\>\</path\>%0A\</svg\>>)
Current Time 0:00
Total Duration 0:31
![Closed Captions](<data:image/svg+xml,\<svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="%23ffffff" viewBox="0 0 256 256"\>%0A%09\<path d="M224,48H32A16,16,0,0,0,16,64V192a16,16,0,0,0,16,16H224a16,16,0,0,0,16-16V64A16,16,0,0,0,224,48ZM116,162.64a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Zm80,0a40,40,0,1,1,0-69.28,8,8,0,1,1-8,13.85,24,24,0,1,0,0,41.58,8,8,0,0,1,8,13.85Z"\>\</path\>%0A\</svg\>>)
- Captions Off
- English
![Enter Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M4.0415 7.79134H1.6665V1.83301H7.62484V4.20801H4.0415V7.79134ZM1.6665 12.5413H4.0415V16.1247H7.62484V18.4997H1.6665V12.5413ZM15.9582 4.20801H12.3748V1.83301H18.3332V7.79134H15.9582V4.20801ZM12.3748 18.4997V16.1247H15.9582V12.5413H18.3332V18.4997H12.3748Z" fill="white"/\>%0A\</svg\>%0A>)![Exit Fullscreen](<data:image/svg+xml,\<svg width="20" height="21" viewBox="0 0 20 21" fill="none" xmlns="http://www.w3.org/2000/svg"\>%0A\<path d="M1.6665 5.73794H5.23794V2.1665H7.6189V8.1189H1.6665V5.73794ZM5.23794 15.2617H1.6665V12.8808H7.6189V18.8332H5.23794V15.2617ZM12.3808 2.1665H14.7617V5.73794H18.3332V8.1189H12.3808V2.1665ZM14.7617 15.2617V18.8332H12.3808V12.8808H18.3332V15.2617H14.7617Z" fill="white"/\>%0A\</svg\>%0A>)
Watch: [How to Run Strong at 50+](https://www.runnersworld.com/training/a69999615/run-strong-at-50-plus-program/)
âś•
Advertisement - Continue Reading Below
## [Recovery](https://www.runnersworld.com/recovery/)
[3 Signs You’re Overdoing Your Speed Workouts](https://www.runnersworld.com/training/a70963526/speed-workout-too-fast-signs/)
[How Active Recovery Can Transform Your 50+ Running](https://www.runnersworld.com/health-injuries/a70772923/active-recovery-for-runners-50-plus/)
[What Not to Do After a Long Run](https://www.runnersworld.com/training/a70638289/what-not-to-do-after-long-run/)
[What Runners Miss During Deload Weeks](https://www.runnersworld.com/training/a70645514/deload-week-mistakes/)
Advertisement - Continue Reading Below
[A Senior’s Guide to Running Recovery](https://www.runnersworld.com/health-injuries/a70533761/senior-running-recovery-tips/)
[5 Tips On How to Use HRV to Your Advantage](https://www.runnersworld.com/training/a70303303/hrv-for-runners/)
[You Can Fuel for Recovery, Just Like These Elite Runners](https://www.runnersworld.com/nutrition-weight-loss/a70313493/tuscany-camp-persimmons-recovery-diet/)
[How to Recover From Postrace Burnout](https://www.runnersworld.com/training/a69729379/burnout-recovery-steps/)
[4 Things Runners Get Wrong About Stretching](https://www.runnersworld.com/training/a69204484/stretching-myths-for-runners/)
[How to Slow Down on Recovery Runs](https://www.runnersworld.com/advanced/a66038478/the-easy-day-pace-1757514749/)
[The One Rule That Made My Easy Runs Actually Work](https://www.runnersworld.com/training/a65971388/slow-recovery-run-secret/)
[How to Make the Most of the Non-Running Days](https://www.runnersworld.com/training/a65615842/optimize-non-running-days/)
Advertisement - Continue Reading Below
[](https://www.runnersworld.com/)
[](https://x.com/runnersworld)
[](https://www.tiktok.com/@runnersworldmag?lang=en)
[](https://www.youtube.com/channel/UCx2Xqm8S3Ghqn5puhSKWH4Q)
[](https://www.facebook.com/RunnersWorld/)
[](https://www.instagram.com/runnersworldmag/)
[](https://www.pinterest.com/runnersworld/)
[Newsletter](https://www.runnersworld.com/email/runnersworld-newsletter)[Press Room](http://www.hearst.com/news)[Writer Guidelines](https://www.runnersworld.com/about/a34243071/how-to-pitch-runners-world-magazine/)[Customer Service](https://www.runnersworld.com/service)[Subscribe](https://store.runnersworld.com/runners-world-premium-membership-5999.html?cds_tracking_code=rw_footer)[Advertise Online](https://www.advertising.hearstmagazines.com/brands/runner-s-world)[RW+ Membership Benefits](https://www.runnersworld.com/runners-stories/a40022688/runners-world-plus-membership-news-benefits/)[Download Your Training Plan](https://www.runnersworld.com/training/a30911910/download-your-runners-world-training-plan/)
A Part of Hearst Digital Media
We may earn commission from links on this page, but we only recommend products we back.
©2026 Hearst Magazines, Inc. All Rights Reserved.
[Privacy Notice](https://www.hearst.com/-/us-magazines-privacy-notice)[CA Notice at Collection](https://www.hearst.com/-/us-magazines-privacy-notice#_ADDITIONAL_INFO)[Your CA Privacy Rights/Shine the Light](https://www.hearst.com/-/us-magazines-privacy-notice#_ADDITIONAL_INFO)[DAA Industry Opt Out](https://www.hearst.com/-/us-magazines-privacy-notice#_OPT_OUTS)[Terms of Use](https://www.hearst.com/-/us-magazines-terms-of-use)[Site Map](https://www.runnersworld.com/sitemap/)
[Cookies Choices](https://www.runnersworld.com/health-injuries/a42176739/melatonin-side-effects/ "Cookies Choices") | |||||||||
| Readable Markdown | Melatonin is often marketed as the “natural” supplement to help you [sleep better](https://www.runnersworld.com/health-injuries/a64928229/how-sleep-impacts-running-performance/). And many runners turn to it before bed in hopes of getting more quality sleep.
In fact, usage of melatonin [supplements](https://www.runnersworld.com/uk/nutrition/supplements/) among Americans has increased by more than 400 percent over the past two decades, according to [research](https://jamanetwork.com/journals/jama/article-abstract/2788539) published in *JAMA*. That could be because, according to the [Sleep Foundation](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics), more than one third of working adults sleep fewer than six hours a night, and between 10 percent and 30 percent of adults struggle with chronic insomnia.
Here’s the catch: Despite these struggles and the (smart!) goal to [get more sleep](https://www.runnersworld.com/health-injuries/a64928229/how-sleep-impacts-running-performance/), melatonin probably doesn’t help as much as you think—or hope. What’s more, it might not only be melatonin you’re taking when you turn to it for [sleep](https://www.runnersworld.com/health-injuries/a64928229/how-sleep-impacts-running-performance/).
Before you pop the pill at night, here’s what you need to know about the effectiveness of these supplements, and the potential side effects of melatonin. The answers may surprise you.
## What is melatonin?
Melatonin is a hormone that your brain naturally produces, and it’s responsible for giving you that sleepy feeling. Your body should typically produce melatonin about two to three hours before bedtime.
Melatonin release is often triggered by darkness, [Aariti Grover](https://www.tuftsmedicalcenter.org/physiciandirectory/aarti-grover), M.D., medical director and the Center for Sleep Medicine and assistant professor at Tufts University School of Medicine tells *Runner’s World*. So if you’re surrounding yourself with artificial light (translation: looking at your phone, computer, or TV) in the hours before bed, you may delay your body’s ability to produce melatonin, and thus feel tired.
Avoiding a regular sleep schedule (meaning going to bed and waking the same time each day) can also affect the release of the hormone, as a more consistent routine also helps with the release of melatonin.
A melatonin supplement—found in a pill, gummy, or liquid form—is usually made in a lab with a synthetic form of melatonin and it carries the claim to trigger sleepiness. Some preliminary studies suggest that the mechanism behind melatonin’s effects come from its antioxidant and [anti-inflammatory](https://www.runnersworld.com/advanced/a20804264/fight-inflammation-with-food/) properties.
But what exactly is in these supplements, and the side effects of melatonin aren’t always clear.
## Do melatonin supplements actually help you sleep better?
The answer is that it depends—in this case, it depends on what’s happening in your body that’s keeping you from getting tired and falling or staying asleep.
If you’re not producing enough melatonin, as happens with [circadian rhythm disorders](https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders), it can be effective. A circadian rhythm disorder, according to the National Institutes of Health, are problems that occur when your body’s internal clock, which tells you when it’s time to sleep or wake, is out of sync with your environment.
[Michelle Drerup](https://my.clevelandclinic.org/staff/8553-michelle-drerup), Psy.D., a psychologist with the Sleep Disorders Center at the Cleveland Clinic, who treats patients suffering from sleep issues, says melatonin supplements can be helpful for addressing sleep concerns when you need to shift the timing of your sleep cycle. For example, if you’re experiencing jet lag from travel, melatonin may offer an effective strategy for getting you back on a particular time zone, Drerup says. She adds that melatonin may help align the natural circadian rhythm for those who work a night shift.
However, while melatonin can help you fall asleep in these cases, it doesn’t mean it’ll help you *stay* asleep, she says.
Research supports the idea that melatonin may be effective for shift workers—those who don’t have a normal or routine bedtime. In a [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584099/) published in 2008 in the *Journal of Circadian Rhythms,* 86 shift-worker nurses were either given a placebo or 5 milligrams of melatonin 30 minutes before bed. Researchers found that sleep onset latency (or how long it takes to fall asleep) was significantly reduced in subjects who took melatonin, compared with both placebo and baseline. However, there was no evidence that melatonin altered total sleep time.
While melatonin may help you shift your sleep cycle—if that’s your goal—these supplements are not recommended for the treatment of chronic insomnia (when sleep problems last a month or longer), says [Molly Atwood](https://www.hopkinsbmrl.com/molly-atwood), Ph.D., assistant professor of psychiatry and behavioral sciences at The Johns Hopkins School of Medicine. The [American Academy of Sleep Science](https://aasm.org/missing-the-mark-melatonin-finding-best-treatment-insomnia/) states that there isn’t enough supporting evidence on the effectiveness or safety of melatonin for treating chronic insomnia.
## Can melatonin supplements be overused and if so, what are the side effects?
A lot of times people think a higher dosage of melatonin will have a better effect, but that’s not the case, says Drerup. With an increased dosage you might experience excessive sleepiness in the morning, as well as confusion, dizziness, headaches, or GI issues. “Higher doses don’t lead to improvement in sleep, just more potential side effects in the morning,” she says.
Even if you’re taking a smaller dose, you may want to watch out for these side effects of melatonin, especially if you’re already prone to things like headaches and nausea. But the higher your dose, the more likely you are to feel the side effects.
“It also tends to increase the vividness of dreams for some people, so someone who has nightmares related to PTSD, should be mindful of that,” Drerup says.
Grover cautions that melatonin can also interact with other medications, including immunosuppressants, blood thinners, and some diabetes medications, so it’s important to discuss with your doctor before starting melatonin.
Long-term usage in children also hasn’t been studied, so it’s best for them to avoid it.
Finally, the American Academy of Sleep Medicine (AASM) also does not recommend melatonin usage among people with dementia.
## What should you know before considering a melatonin supplement?
Because melatonin isn’t FDA approved, Atwood recommends looking closely at the ingredients before choosing a supplement. “If you get it in pill form, usually it’s a little less variable than if you get it in gummy form,” she says, because pills are a more concentrated form with more consistency in its ingredients.
Research also says you should check your supplements, because they might not contain what they say. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5263083/) of melatonin supplements published in the *Journal of Clinical Sleep Medicine* in 2017 looked at the actual concentration of melatonin and other potential substances versus what was printed on the label in 31 different supplements.
Researchers found that melatonin content in the supplements was not even within a 10 percent margin of what the label read. This held true for more than 71 percent of the supplements tested. The study also found that some supplements contained nearly 500 percent more melatonin than what was claimed on the label.
In other words, you may be getting a much larger dose of melatonin than expected, increasing the risk of negative side effects.
“We don’t know the safety of each specific melatonin brand out there. Not knowing the dosing in each pill form from different vendors and different production teams who produce melatonin is where we’re lacking in understanding the side effects,” says Grover.
What’s more: An additional 26 percent of supplements tested in the 2017 study were found to contain serotonin. According to the [Cleveland Clinic](https://my.clevelandclinic.org/health/articles/22572-serotonin#:~:text=Serotonin%20is%20a%20chemical%20that,blood%20clotting%20and%20sexual%20desire.), serotonin is a chemical that carries messages between nerve cells in the brain and throughout the body and plays a key role in body functions like mood, sleep, and digestion.
High levels of serotonin can lead to symptoms like [heavy sweating](https://www.runnersworld.com/uk/health/a69406992/do-i-sweat-too-much-running/), confusion, restlessness, and [diarrhea](https://www.runnersworld.com/uk/health/a40349973/runners-belly/). And [serotonin release](https://www.runnersworld.com/health-injuries/a69811804/running-for-mental-health-benefits/) ceases at night in response to darkness, which amplifies the fact that it’s counterintuitive for a melatonin supplement to contain serotonin.
Atwood also says melatonin mixed with serotonin can be dangerous if you’re taking antidepressant medications that already act on serotonin, a hormone that can have harmful effects even at low levels.
In the United States, melatonin is considered a dietary supplement, which means that it’s regulated less strictly by the FDA, than prescription or over-the-counter drugs. In other countries, like the [United Kingdom](https://www.nhs.uk/medicines/melatonin) and [New Zealand](https://www.healthnavigator.org.nz/medicines/m/melatonin/#:~:text=To%20ensure%20the%20safe%20use,a%20consultation%20with%20a%20pharmacist), melatonin is available only with a prescription.
Because melatonin isn’t FDA-approved as a drug in the United States, what you’re getting in that gummy or pill will vary greatly from one brand to another, so consider discussing with your doctor what specific dosage and brands would be appropriate for you—if your doctor recommends taking them at all.
The AASM recommends looking for the [“USP Verified” mark](https://www.quality-supplements.org/), which indicates that the formulation meets the requirements of the U.S. Pharmacopeial Convention, a third-party tester.
## The bottom line on melatonin side effects and effectiveness
If you regularly suffer from sleep problems, like insomnia, melatonin is probably not the answer. Both Drerup and Grover agree the first line of treatment for insomnia should be cognitive behavioral therapy (CBT), as melatonin will not address sleep problems related to anxiety or stress. Unlike melatonin, CBT focuses on addressing efforts to change thinking patterns, which in turn, may help patients who suffer from poor sleep quality.
“Probably the number-one thing I see in my clinic is other [mental health conditions](https://www.runnersworld.com/health-injuries/a69811804/running-for-mental-health-benefits/)—like anxiety and depression, that can significantly impact quality and amount of sleep, and if untreated can definitely disrupt sleep,” Drerup says.
Atwood also recommends that those who suffer from insomnia talk with a sleep specialist and learn about sleep systems and how certain life events may affect the sleep cycle. “When you’re outsourcing all your confidence and sleep to medication, it’s risky because if it stops working, or if you forget it, you’re right back in the same boat,” Atwood says.
Insomnia aside, if you occasionally have issues with your sleep, melatonin may offer a short-term solution. The [National Center for Complementary and Integrative Health](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know) states, “short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.”
Unlike other sleep medications, you’re not likely to become dependent on it or have a decreased response if you use it for a few months, Drerup says, so that’s a pro.
For short-term use (typically nothing more than three months), Grover advises starting with small doses—about 0.5 to 3 milligrams. She also recommends behavioral modifications for better sleep hygiene as well, including those major ones like not looking at screens before bed and going to sleep and waking up at the same time every day.
Atwood also says for quality sleep, it’s important to keep your room cooler, and free of noise and stress. “When we’re feeling stressed that fight or flight system is activated and it’s going to be a lot harder to sleep even if our body is ready to produce that sleep,” she says. “Even if, after implementing these things, you’re still having trouble, I think that’s when you reach out to a healthcare provider, and perhaps establish care with a sleep-specific professional.”
Jennifer Acker reports on a wide range of health and wellness topics for Runner’s World and Bicycling. She’s passionate about delivering journalism that enriches the lives of readers. Jennifer is a lifelong runner—with several half marathons, and a few marathons under her belt, certified yoga instructor, and having grown up in the Pocono Mountains, always has a mountain bike and pair of skis ready for the perfect fall or winter day.
[Read full bio](https://www.runnersworld.com/author/239170/jennifer-acker/)
Tamanna K. Singh, M.D., is a board-certified adult clinical and sports cardiologist and RRCA-certified run coach. She earned her medical degree from Boston University School of Medicine and completed her Internal Medicine Residency at Boston Medical Center. She completed her Cardiovascular Medicine fellowship at the Icahn School of Medicine at Mount Sinai, New York, New York and her specialty training in Sports Cardiology at Massachusetts General Hospital. She is currently the codirector of the Sports Cardiology Center at Cleveland Clinic in Cleveland, Ohio and assistant professor of medicine at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University. To date, she has held several council roles with the American College of Cardiology (ACC). As a sports cardiologist, Dr. Singh provides cardiovascular care for professional, competitive, and recreational athletes and describes herself as an advocate for safe participation in sports. Media and print contributions include the New York Times, Wall Street Journal, Time Magazine, and others. Outside of her profession, she enjoys running marathons, hitting the weights in the gym, playing sous-chef to her wonderful husband while cooking plant-based meals, and playing with her four beautiful dogs.
[Read full bio](https://www.runnersworld.com/author/271803/tamanna-k-singh-md-facc/)
This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site. | |||||||||
| ML Classification | ||||||||||
| ML Categories |
Raw JSON{
"/Health": 999,
"/Health/Health_Conditions": 525,
"/Health/Health_Conditions/Sleep_Disorders": 438
} | |||||||||
| ML Page Types |
Raw JSON{
"/Article": 999,
"/Article/Tutorial_or_Guide": 756
} | |||||||||
| ML Intent Types |
Raw JSON{
"Informational": 999
} | |||||||||
| Content Metadata | ||||||||||
| Language | en-us | |||||||||
| Author | null | |||||||||
| Publish Time | 2026-02-25 03:11:00 (1 month ago) | |||||||||
| Original Publish Time | 2022-12-07 22:32:47 (3 years ago) | |||||||||
| Republished | Yes | |||||||||
| Word Count (Total) | 2,537 | |||||||||
| Word Count (Content) | 2,093 | |||||||||
| Links | ||||||||||
| External Links | 35 | |||||||||
| Internal Links | 66 | |||||||||
| Technical SEO | ||||||||||
| Meta Nofollow | No | |||||||||
| Meta Noarchive | Yes | |||||||||
| JS Rendered | Yes | |||||||||
| Redirect Target | null | |||||||||
| Performance | ||||||||||
| Download Time (ms) | 162 | |||||||||
| TTFB (ms) | 137 | |||||||||
| Download Size (bytes) | 109,481 | |||||||||
| Shard | 18 (laksa) | |||||||||
| Root Hash | 5017140934760129618 | |||||||||
| Unparsed URL | com,runnersworld!www,/health-injuries/a42176739/melatonin-side-effects/ s443 | |||||||||