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Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Ⓒ 2026 People Inc. — All rights reserved # What Happens to Your Body if You Take Too Much Melatonin? By [Angelica Bottaro](https://www.verywellhealth.com/angelica-bottaro-5076910) Updated on September 30, 2025 Medically reviewed by [Patricia Mikula, PharmD](https://www.verywellhealth.com/patricia-mikula-5214612) Table of Contents View All Table of Contents - [Overdose Symptoms](https://www.verywellhealth.com/melatonin-overdose-5219376#toc-recognizing-melatonin-overdose-symptoms) - [Dosage](https://www.verywellhealth.com/melatonin-overdose-5219376#toc-finding-the-right-melatonin-dosage) - [Melatonin's Typical Side Effects](https://www.verywellhealth.com/melatonin-overdose-5219376#toc-melatonins-typical-side-effects) - [Drug Interactions](https://www.verywellhealth.com/melatonin-overdose-5219376#toc-drug-interactions) - [When to Seek Medical Care](https://www.verywellhealth.com/melatonin-overdose-5219376#toc-when-to-see-a-healthcare-provider) ### Key Takeaways - Taking too much melatonin can cause headaches, dizziness, and stomach upset. - If you think you took too much melatonin, call Poison Control or your healthcare provider. - Doses higher than 20 mg are seen as very high and can be dangerous. Too much melatonin can disrupt your sleep patterns and cause symptoms like headaches, dizziness, and nausea. While overdosing on melatonin is usually not life-threatening, it's essential to pay attention to your body's signals and consult a healthcare provider if you experience severe side effects. ![woman taking melatonin before bed and drinking water]() :max_bytes\(150000\):strip_icc\(\)/drinkbeforebed-adc4c5b723214763ab40802852e7a95c.jpg) AnnaStills / Getty Images If you think you may have taken too much melatonin, contact your healthcare provider or call [Poison Control](https://www.poison.org/) at 1-800-222-1222. If someone is experiencing trouble breathing or you can't wake them, seek emergency medical help immediately. ## Recognizing Melatonin Overdose Symptoms Taking excessive melatonin isn't more effective and might have the opposite effect, making it harder to fall asleep. Taking too much melatonin can lead to symptoms such as: - Headache - Changes in [blood pressure](https://www.verywellhealth.com/systolic-and-diastolic-blood-pressure-1746075) - [Heart rate](https://www.verywellhealth.com/blood-pressure-heart-rate-5216343) changes - Excessive drowsiness or fatigue - Nausea, vomiting, and/or diarrhea - Dizziness and confusion - Changes in mood (e.g., anxiety, irritability, temporary depression) - Blurred vision People who naturally have low levels of melatonin in their bodies, such as older adults, may be more susceptible to symptoms and side effects. For older adults, melatonin supplements may remain active longer than in younger people. ## Finding the Right Melatonin Dosage Your body naturally produces melatonin. The [pineal gland](https://www.verywellhealth.com/pineal-gland-anatomy-4774967) releases between 0.1 and 0.9 mg daily to regulate the sleep cycle. Children produce more melatonin than adults, and this production decreases as we age. Factors that can affect your body's melatonin production include: - **Sleep schedule disruptions** like [jet lag](https://www.verywellhealth.com/jet-lag-8650832) or shift work - **Exposure to artificial light**, including from [phones and computer screens](https://www.verywellhealth.com/blue-light-exposure-3421985) - **Diet and nutrition** - **Illness**, including severe conditions like stroke and sepsis - **Medication use** [When used as a supplement](https://www.verywellhealth.com/melatonin-and-ashwagandha-11897618) to enhance natural melatonin levels, effective doses vary from person to person, making an optimal dose hard to pinpoint. The FDA has not established a maximum recommended dose of melatonin for adults; however, doses exceeding 20 mg are considered very high. Additionally, because supplements are not regulated in the United States, you may not know how much melatonin you are actually taking. Some studies suggest optimal melatonin doses based on age: - **Infants**: Up to 1 mg - **Children**: 2.5 mg to 3 mg - **Adolescents and adults**:0\.5 mg to 5 mg - **Older adults**: 1 mg to 6 mg (consider interactions with other medications or supplements) It's best to start with a low dose and gradually add more, if needed. When used daily (which is not recommended), some experts advise keeping the adult dose as low as 0.3 milligrams (mg) or less. With insomnia, additional research suggests that 1 to 3 mg of an immediate-release melatonin product taken 30 minutes before bed is an effective treatment level. ### Can an Overdose of Melatonin Be Harmful? Researchers have not yet identified a dose that would be lethal, although reports of overdose in children have increased by 530% between 2012 and 2021, and two fatalities in children have been documented. Typically, too much melatonin leads to mild to moderate symptoms that resolve when melatonin use is stopped. ## Melatonin's Typical Side Effects Occasional, short-term use of melatonin is considered generally safe. But melatonin can lead to common [side effects](https://www.verywellhealth.com/side-effects-of-melatonin-11933016), including: - Headaches - Nausea - Tiredness - Dizziness - Vivid dreams/nightmares Although adverse effects are rare, they can occur. Allergic reactions, fatigue, mood changes, and worsened cognitive performance can all be driven by melatonin use. Using melatonin is typically only recommended on a short-term basis. Long-term use can build tolerance over time. Age may also play a role, and your needs may change. Research has found that adolescents beginning melatonin use before the age of 12 who used the supplement for just over seven years had normal sleep quality a decade later. ### Insomnia and Treatment Options Melatonin is among the most widely used supplements in the United States, with sales doubling between 2017 and 2020. However, the American Academy of Sleep Medicine recommends cognitive behavioral therapy for insomnia rather than first-line medication. Some studies suggest other medications are more helpful in treating insomnia in adults, with melatonin showing limited benefit. ## Drug Interactions When taking new supplements, it’s important to consider possible drug interactions that may occur with the medications you take regularly. People who use the following should talk to a healthcare provider before adding a melatonin supplement: - [Blood thinners](https://www.verywellhealth.com/blood-thinners-5212486) - Benzodiazepines - Epilepsy medications - Blood pressure medications - Alcohol Conversely, melatonin may prove to be a helpful treatment in alcohol use disorder and some of its related complications, including liver damage. ## When to See a Healthcare Provider You should see your healthcare provider before you begin taking melatonin. They can determine how much you should be taking and which supplement to buy based on your optimal dose. The most effective, first-line treatment option for melatonin overdose is eliminating the supplement from your routine. If the overdose symptoms are serious, you may have to see a healthcare provider. Seek immediate medical care if you experience: - Symptoms of an [allergic reaction](https://www.verywellhealth.com/types-of-allergies-5205627) - Seizures - [Shortness of breath](https://www.verywellhealth.com/shortness-of-breath-possible-causes-and-evaluation-2249306) - Chest pain or difficulty breathing - A rise in blood pressure after taking melatonin The FDA hasn’t evaluated or approved the use of [melatonin in kids](https://www.verywellhealth.com/melatonin-for-kids-parent-safety-information-7107123), and there is a lack of evidence surrounding any side effects involved in using melatonin at a young age. Because of this, always speak to your healthcare provider before giving your child melatonin. ### Dietary Supplements in the United States In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When [choosing a supplement](https://www.verywellhealth.com/how-do-i-choose-a-supplement-8379560), look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist. Read more: - [Health A-Z](https://www.verywellhealth.com/health-a-z-4014770) - [Sleep Disorders](https://www.verywellhealth.com/sleep-disorders-4014648) 22 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellhealth.com/verywell-editorial-process-4777042) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. University of Colorado Boulder. [Melatonin use soars among children, with unknown risks](https://www.colorado.edu/today/2023/11/13/melatonin-use-soars-among-children-unknown-risks). 2. Li J, Somers VK, Xu H, Lopez-Jimenez F, Covassin N. [Trends in Use of Melatonin Supplements Among US Adults, 1999-2018](https://doi.org/10.1001/jama.2021.23652). *JAMA*. 2022 Feb 1;327(5):483-485. doi:10.1001/jama.2021.23652. 3. Foley HM, Steel AE. [Adverse events associated with oral administration of melatonin: A critical systematic review of clinical evidence](https://doi.org/10.1016/j.ctim.2018.11.003). *Complement Ther Med.* 2019;42:65-81. doi:10.1016/j.ctim.2018.11.003 4. NIH National Center for Complementary and Integrative Health. [Melatonin: what you need to know](https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know). 5. Minich DM, Henning M, Darley C, Fahoum M, Schuler CB, Frame J. [Is melatonin the "next vitamin D"?: a review of emerging science, clinical uses, safety, and dietary supplements](https://doi.org/10.3390/nu14193934). *Nutrients*. 2022;14(19):3934. doi:10.3390/nu14193934 6. Nikolaev G, Robeva R, Konakchieva R. [Membrane Melatonin Receptors Activated Cell Signaling in Physiology and Disease](https://doi.org/10.3390/ijms23010471). *International Journal of Molecular Sciences*. 2022; 23(1):471. doi:10.3390/ijms23010471 7. Maas MB, Lizza BD, Abbott SM, Liotta EM, Gendy M, Eed J, *et al*. [Factors Disrupting Melatonin Secretion Rhythms During Critical Illness](https://doi.org/10.1097/ccm.0000000000004333). *Crit Care Med*. 2020 Jun;48(6):854-861. doi:10.1097/CCM.0000000000004333 8. Erland LA, Saxena PK. [Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content](https://pmc.ncbi.nlm.nih.gov/articles/PMC5263083/). *J Clin Sleep Med*. 2017;13(2):275-281. Published 2017 Feb 15. doi:10.5664/jcsm.6462 9. Cohen PA, Avula B, Wang Y, Katragunta K, Khan I. [Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US](https://doi.org/10.1001/jama.2023.2296). *JAMA.* 2023;329(16):1401–1402. doi:10.1001/jama.2023.2296 10. Janjua I, Goldman RD. [Sleep-related melatonin use in healthy children](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4830653/). *Can Fam Physician.* 2016;62(4):315-7. 11. Papillon-Ferland L. [Should melatonin be used as a sleeping aid for elderly people?](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6699865/). *Can J Hosp Pharm.* 2019;72(4):327-329 12. Pierce M, Linnebur SA, Pearson SM, Fixen DR. [Optimal melatonin dose in older adults: a clinical review of the literature](https://doi.org/10.4140/TCP.n.2019.419). *Sr Care Pharm*. 2019;34(7):419-431. doi:10.4140/TCP.n.2019.419 13. Icahn School of Medicine at Mount Sinai. [Melatonin](https://www.mountsinai.org/health-library/supplement/melatonin). 14. Auld F, Maschauer EL, Morrison I, Skene DJ, Riha RL. [Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders](https://doi.org/10.1016/j.smrv.2016.06.005). *Sleep Med Rev*. 2017 Aug;34:10-22. doi:10.1016/j.smrv.2016.06.005. 15. Lelak K, Vohra V, Neuman MI, Toce MS, Sethuraman U. [Pediatric melatonin ingestions—United States, 2012-2021](https://doi.org/10.15585/mmwr.mm7122a1). *MMWR Morb Mortal Wkly Rep*. 2022;71(22):725-729. doi:10.15585/mmwr.mm7122a1 16. Wurtman R. [Low doses of melatonin promote sleep onset and maintenance in older people—an update](https://touchneurology.com/wp-content/uploads/sites/3/2015/07/private_articles_11132_pdf_wurtman.pdf). 17. Zwart TC, Smits MG, Egberts TCG, Rademaker CMA, van Geijlswijk IM. [Long-term melatonin therapy for adolescents and young adults with chronic sleep onset insomnia and late melatonin onset: evaluation of sleep quality, chronotype, and lifestyle factors compared to age-related randomly selected population cohorts](https://doi.org/10.3390/healthcare6010023). *Healthcare.* 2018;6(1):23. doi:10.3390/healthcare6010023 18. Hartstein LE, Garrison MM, Lewin D, Boergers J, LeBourgeois MK. [Characteristics of Melatonin Use Among US Children and Adolescents](https://jamanetwork.com/journals/jamapediatrics/article-abstract/2811895). *JAMA Pediatr.* 2024;178(1):91–93. doi:10.1001/jamapediatrics.2023.4749 19. American Academy of Sleep Medicine. [Missing the mark with melatonin: Finding the best treatment for insomnia](https://aasm.org/missing-the-mark-melatonin-finding-best-treatment-insomnia/). 20. De Crescenzo F, D'Alò GL, Ostinelli EG, Ciabattini M, Di Franco V, Watanabe N, *et al*. [Comparative effects of pharmacological interventions for the acute and long-term management of insomnia disorder in adults: a systematic review and network meta-analysis](https://doi.org/10.1016/s0140-6736%2822%2900878-9). *Lancet*. 2022 Jul 16;400(10347):170-184. doi:10.1016/S0140-6736(22)00878-9 21. MedlinePlus. [Melatonin](https://medlineplus.gov/druginfo/natural/940.html). 22. Kurhaluk N. [Alcohol and melatonin](https://doi.org/10.1080/07420528.2021.1899198). *Chronobiol Int*. 2021 Jun;38(6):785-800. doi:10.1080/07420528.2021.1899198 ![Angelica Bottaro ]() :max_bytes\(150000\):strip_icc\(\)/VerywellBioPicAngelicaBottaro-203f7e803ab444b2b5c13b4252d11159.JPG) By [Angelica Bottaro](https://www.verywellhealth.com/angelica-bottaro-5076910) Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada. 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### Key Takeaways - Taking too much melatonin can cause headaches, dizziness, and stomach upset. - If you think you took too much melatonin, call Poison Control or your healthcare provider. - Doses higher than 20 mg are seen as very high and can be dangerous. Too much melatonin can disrupt your sleep patterns and cause symptoms like headaches, dizziness, and nausea. While overdosing on melatonin is usually not life-threatening, it's essential to pay attention to your body's signals and consult a healthcare provider if you experience severe side effects. AnnaStills / Getty Images If you think you may have taken too much melatonin, contact your healthcare provider or call [Poison Control](https://www.poison.org/) at 1-800-222-1222. If someone is experiencing trouble breathing or you can't wake them, seek emergency medical help immediately. ## Recognizing Melatonin Overdose Symptoms Taking excessive melatonin isn't more effective and might have the opposite effect, making it harder to fall asleep. Taking too much melatonin can lead to symptoms such as: - Headache - Changes in [blood pressure](https://www.verywellhealth.com/systolic-and-diastolic-blood-pressure-1746075) - [Heart rate](https://www.verywellhealth.com/blood-pressure-heart-rate-5216343) changes - Excessive drowsiness or fatigue - Nausea, vomiting, and/or diarrhea - Dizziness and confusion - Changes in mood (e.g., anxiety, irritability, temporary depression) - Blurred vision People who naturally have low levels of melatonin in their bodies, such as older adults, may be more susceptible to symptoms and side effects. For older adults, melatonin supplements may remain active longer than in younger people. ## Finding the Right Melatonin Dosage Your body naturally produces melatonin. The [pineal gland](https://www.verywellhealth.com/pineal-gland-anatomy-4774967) releases between 0.1 and 0.9 mg daily to regulate the sleep cycle. Children produce more melatonin than adults, and this production decreases as we age. Factors that can affect your body's melatonin production include: - **Sleep schedule disruptions** like [jet lag](https://www.verywellhealth.com/jet-lag-8650832) or shift work - **Exposure to artificial light**, including from [phones and computer screens](https://www.verywellhealth.com/blue-light-exposure-3421985) - **Diet and nutrition** - **Illness**, including severe conditions like stroke and sepsis - **Medication use** [When used as a supplement](https://www.verywellhealth.com/melatonin-and-ashwagandha-11897618) to enhance natural melatonin levels, effective doses vary from person to person, making an optimal dose hard to pinpoint. The FDA has not established a maximum recommended dose of melatonin for adults; however, doses exceeding 20 mg are considered very high. Additionally, because supplements are not regulated in the United States, you may not know how much melatonin you are actually taking. Some studies suggest optimal melatonin doses based on age: - **Infants**: Up to 1 mg - **Children**: 2.5 mg to 3 mg - **Adolescents and adults**:0\.5 mg to 5 mg - **Older adults**: 1 mg to 6 mg (consider interactions with other medications or supplements) It's best to start with a low dose and gradually add more, if needed. When used daily (which is not recommended), some experts advise keeping the adult dose as low as 0.3 milligrams (mg) or less. With insomnia, additional research suggests that 1 to 3 mg of an immediate-release melatonin product taken 30 minutes before bed is an effective treatment level. ### Can an Overdose of Melatonin Be Harmful? Researchers have not yet identified a dose that would be lethal, although reports of overdose in children have increased by 530% between 2012 and 2021, and two fatalities in children have been documented. Typically, too much melatonin leads to mild to moderate symptoms that resolve when melatonin use is stopped. ## Melatonin's Typical Side Effects Occasional, short-term use of melatonin is considered generally safe. But melatonin can lead to common [side effects](https://www.verywellhealth.com/side-effects-of-melatonin-11933016), including: - Headaches - Nausea - Tiredness - Dizziness - Vivid dreams/nightmares Although adverse effects are rare, they can occur. Allergic reactions, fatigue, mood changes, and worsened cognitive performance can all be driven by melatonin use. Using melatonin is typically only recommended on a short-term basis. Long-term use can build tolerance over time. Age may also play a role, and your needs may change. Research has found that adolescents beginning melatonin use before the age of 12 who used the supplement for just over seven years had normal sleep quality a decade later. ### Insomnia and Treatment Options Melatonin is among the most widely used supplements in the United States, with sales doubling between 2017 and 2020. However, the American Academy of Sleep Medicine recommends cognitive behavioral therapy for insomnia rather than first-line medication. Some studies suggest other medications are more helpful in treating insomnia in adults, with melatonin showing limited benefit. ## Drug Interactions When taking new supplements, it’s important to consider possible drug interactions that may occur with the medications you take regularly. People who use the following should talk to a healthcare provider before adding a melatonin supplement: - [Blood thinners](https://www.verywellhealth.com/blood-thinners-5212486) - Benzodiazepines - Epilepsy medications - Blood pressure medications - Alcohol Conversely, melatonin may prove to be a helpful treatment in alcohol use disorder and some of its related complications, including liver damage. ## When to See a Healthcare Provider You should see your healthcare provider before you begin taking melatonin. They can determine how much you should be taking and which supplement to buy based on your optimal dose. The most effective, first-line treatment option for melatonin overdose is eliminating the supplement from your routine. If the overdose symptoms are serious, you may have to see a healthcare provider. Seek immediate medical care if you experience: - Symptoms of an [allergic reaction](https://www.verywellhealth.com/types-of-allergies-5205627) - Seizures - [Shortness of breath](https://www.verywellhealth.com/shortness-of-breath-possible-causes-and-evaluation-2249306) - Chest pain or difficulty breathing - A rise in blood pressure after taking melatonin The FDA hasn’t evaluated or approved the use of [melatonin in kids](https://www.verywellhealth.com/melatonin-for-kids-parent-safety-information-7107123), and there is a lack of evidence surrounding any side effects involved in using melatonin at a young age. Because of this, always speak to your healthcare provider before giving your child melatonin. ### Dietary Supplements in the United States In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When [choosing a supplement](https://www.verywellhealth.com/how-do-i-choose-a-supplement-8379560), look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.