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Melatonin

Overview

Melatonin is a natural hormone that’s mainly produced by your pineal gland in your brain. It plays a role in managing your sleep-wake cycle and circadian rhythm. Scientists still have a lot to learn about all of its effects on the human body. Synthetic melatonin supplements aren’t approved to treat or manage any conditions or symptoms.

What is melatonin?

Melatonin is a hormone made in the body. It regulates night and day cycles or sleep-wake cycles. Melatonin in supplements is usually made in a lab.

Darkness triggers the body to make more melatonin, which signals the body to sleep. Light decreases melatonin production and signals the body to be awake. Some people who have trouble sleeping have low levels of melatonin. It's thought that adding melatonin from supplements might help them sleep.

People most commonly use melatonin for insomnia and improving sleep in different conditions, such as jet lag. It is also used for depression, chronic pain, dementia, and many other conditions, but there is no good scientific evidence to support most of these uses. There is also no good evidence to support using melatonin for COVID-19.

What does melatonin do?

Melatonin helps control your circadian rhythm. This is your sleep-wake cycle that happens automatically about every 24 hours.

Melatonin helps your body get ready to fall asleep. It’s not a magic potion that makes you sleepy, but it’s an important chemical change in your body that happens each day.

Your pineal gland releases the most melatonin when there’s darkness and decreases melatonin production when you’re exposed to light. In other words, you have high melatonin levels at night when you’re sleeping and less in your blood during the daylight hours.

The longer the night, the longer your pineal gland secretes melatonin. That’s why some people feel sleepy earlier or more often in winter months. In winter, there’s less sunlight in the day and it stays dark longer, so your body naturally releases more melatonin in response.

How does melatonin work?

Melatonin is a chemical messenger that tells your body it’s time to relax and get ready to rest. Your pineal gland automatically releases extra melatonin around the same time every day. This usually happens when the sun goes down.

Melatonin affects cells in your brain’s hypothalamus. It tells your hypothalamus it’s time to slow activity down for the day. Once it gets the message, your hypothalamus dials back the functions it controls — like your body temperature, blood pressure and mood — to get you ready for sleep.

In your eyes, melatonin changes your retinas to get ready for rest and being less active. Melatonin helps your retinas become less responsive to light, which helps you wind down and feel less alert. When there’s more natural light the next morning, your retinas automatically become more active and your body stops releasing as much melatonin.

What are the benefits of melatonin?

Melatonin plays an important role in making sure you get enough sleep. Your body needs that natural, chemical reminder to feel tired each night. Getting enough sleep is important for every part of your health and body, including your:

Hair

Internal organs

Mental and emotional health

Skin

Melatonin’s biggest job is regulating your sleep-wake cycle. But it works in other areas of your body, too:

Melatonin helps maintain regular menstrual cycles.

Melatonin can also protect your brain health and prevent brain cells from breaking down. This breakdown can lead to dementia (including Alzheimer’s disease) and conditions like Parkinson’s disease.

One study found that surgically removing the pineal gland caused people to age faster than usual. Because of this, some scientists think natural melatonin may have anti-aging properties.

What are normal melatonin levels?

Your natural melatonin level can vary depending on your age and sex recorded at birth. Females typically have higher melatonin levels than males.

The level of melatonin your body produces changes throughout your life.

Newborn babies don’t produce their own melatonin. Before birth, they receive melatonin from the placenta. After birth, they can receive it through breast milk or formula. Babies develop a melatonin cycle when they’re 3 to 4 months old.

Melatonin levels are highest in kids and teens right before starting puberty. After puberty, there’s a steady decrease in melatonin levels until it evens out in your late teens. The level is stable until around age 40, followed by a natural decline for the rest of your life.

You may never know your melatonin level if you don’t experience any symptoms or need tests to measure it. If you do need a melatonin test, your healthcare provider will let you know if your levels are within normal ranges.

Which conditions are related to melatonin issues?

The two main conditions that involve melatonin issues are hypomelatoninemia (lower-than-usual levels of melatonin) and hypermelatoninemia (higher-than-usual levels of melatonin).

Hypomelatoninemia

Hypomelatoninemia happens when you have lower-than-normal nighttime melatonin levels. It can also happen if your body produces a total amount of melatonin that’s less than expected for your age.

Hypomelatoninemia can play a role in circadian rhythm sleep disorders. These sleep disorders disrupt your natural sleep-wake cycle. These can affect:

When you fall asleep and wake up

How well you sleep

How you feel and function while you’re awake

Hypermelatoninemia

Hypermelatoninemia is when there’s too much melatonin in your blood. Taking too much synthetic melatonin from supplements is the most common cause. It can also happen if your pineal gland produces excess melatonin (but this is rare).

Having hypermelatoninemia can increase your risk of some health conditions, including:

Anorexia nervosa (and other eating disorders)

Hypogonadotropic hypogonadism (when your body doesn’t produce enough estrogen or testosterone due to an issue with your pituitary gland or hypothalamus)

Polycystic ovary syndrome (a hormone imbalance that causes irregular periods and potentially infertility)

Rabson-Mendenhall syndrome (a rare genetic condition that causes severe insulin resistance and high blood sugar)

Spontaneous hypothermia hyperhidrosis (a sudden, unexpected case of hypothermia and excess sweating)

Available Forms

There are several forms of melatonin available as supplements:

Liquid Melatonin: Available in doses ranging from 1 to 10 mg, often with added sweeteners.

Liposomal Liquid Melatonin: Offers higher absorption and precise dosage control, making it a good option for immediate release.

Gummies: A popular form, but be cautious of inaccurate labeling and potential dangers, especially for children.

Synthetic Melatonin: Man-made melatonin supplements, commonly found in various forms like pills and liquids.

Natural Melatonin: Derived from animal glands, though less common in supplements.

These forms can vary in effectiveness and suitability depending on individual needs. Always consult a healthcare provider before starting any supplement.

Which of the different types of melatonin is best for you?

Sleep Problem	Best Melatonin Type
Trouble falling asleep	Fast-Dissolve, Liquid, Liposomal
Trouble staying asleep	Time-Release, Liposomal
Need quick effects	Liquid, Fast-Dissolve, Liposomal
Dislike pills	Liquid
Want added sleep support	Combination Formulas

Special Precautions and Warnings

When taken by mouth: Melatonin is likely safe for most adults when used short-term. Melatonin is possibly safe when taken long-term. It's been used safely for up to 2 years. But it can cause some side effects including headache, sleepiness, dizziness, and nausea. Don't drive or use machinery for 4-5 hours after taking melatonin.

When applied to the skin: Melatonin is likely safe for most adults when used short-term.

Pregnancy: Melatonin is possibly unsafe when regularly taken by mouth or in high doses while trying to become pregnant. Melatonin might have effects similar to birth control, making it more difficult to become pregnant. There isn't enough reliable information to know if melatonin is safe to use when pregnant. Until more is known, it's best not to use melatonin while pregnant or trying to become pregnant.

Breast-feeding: There isn't enough reliable information to know if melatonin is safe to use when breast-feeding. Stay on the safe side and avoid use.

Children: Melatonin is possibly safe when taken by mouth, short-term. Melatonin is usually well tolerated when taken in doses up to 3 mg daily in children and 5 mg daily in adolescents. There is some concern that melatonin might interfere with development during adolescence. Melatonin should only be used in children with a medical need. There isn't enough evidence to know if melatonin is safe in children when taken by mouth, long-term.

Bleeding disorders: Melatonin might make bleeding worse in people with bleeding disorders.

Depression: Melatonin can make symptoms of depression worse.

High blood pressure: Melatonin can raise blood pressure in people who are taking certain medications to control blood pressure. Avoid using it.

Seizure disorders: Using melatonin might increase the risk of having a seizure.

Transplant recipients: People who have had a transplant often take medications to suppress the immune system. Melatonin can increase immune function. This might interfere with the effects of some transplant medications.

Drug Interactions

Possible drug interactions include:

Anticoagulants and anti-platelet drugs, herbs and supplements. These types of drugs, herbs and supplements reduce blood clotting. Combining use of melatonin with them might increase the risk of bleeding.

Anticonvulsants. Melatonin might inhibit the effects of anticonvulsants and increase the frequency of seizures particularly in children with neurological disabilities.

Blood pressure drugs. Melatonin might worsen blood pressure in people taking blood pressure medications.

Central nervous system (CNS) depressants. Melatonin use with these medications might cause an additive sedative effect.

Diabetes medications. Melatonin might affect sugar levels. If you take diabetes medications, talk to your doctor before using melatonin.

Contraceptive drugs. Use of contraceptive drugs with melatonin might cause an additive sedative effect and increase possible side effects of melatonin.

Cytochrome P450 1A2 (CYP1A2) and cytochrome P450 2C19 (CPY2C19) substrates. Use melatonin cautiously if you take drugs such as diazepam (Valium, Valtoco, others) and others that are affected by these enzymes.

Fluvoxamine (Luvox). This medication used to treat obsessive-compulsive disorder can increase melatonin levels, causing unwanted excessive drowsiness.

Immunosuppressants. Melatonin can stimulate immune function and interfere with immunosuppressive therapy.

Seizure threshold lowering drugs. Taking melatonin with these drugs might increase the risk of seizures.

Should I take melatonin as a supplement?

The U.S. Food and Drug Administration (FDA) doesn’t regulate supplements. Researchers are studying the potential benefits of synthetic melatonin.

It’s important to know that a melatonin supplement isn’t a “magic pill” that can solve sleep issues. It’s not FDA-approved to treat health conditions, manage symptoms or give any proven health benefits.

It’s always a good idea to see a healthcare provider before starting any new supplements, especially if you’re taking other medications. Talk to a provider about any sleep issues you’re experiencing. They’ll help you figure out what’s causing them and how you can get good, refreshing rest.

Overdose

There is no evidence of life-threatening reactions from overdose of melatonin.

Melatonin overdose may cause drowsiness, headache, vomiting and changes in blood pressure.

Melatonin effects are short-lived, lasting just about an hour. In case of overdose, wait for the drug to wear out; if symptoms persist, seek medical help or contact Poison Control.

One Final Note..

Melatonin is an important part of your daily routine, even if you don’t know it. It helps your body get ready to sleep at night and wake you up in the morning. If something throws your melatonin out of whack, you might notice symptoms of a sleep disorder. Talk to your healthcare provider if you’re having trouble sleeping (or waking up).

Synthetic melatonin supplements are available over the counter, but they’re not guaranteed to help your health. Talk to your provider before starting a new supplement. They’ll help you make the best choices for you and your health.
The bottom line: What are the pros and cons of melatonin?

Benefits:

Widely available in the U.S. over-the-counter (OTC) without a prescription

Short-term use (less than 3 months) is relatively safe with little evidence of toxicity

Inexpensive product with generics or store brands available

Lower dose and orally-dissolvable products for children are available

Comes in a variety of dosage forms and doses

Downsides:

Not approved for any uses by the FDA (over-the-counter dietary supplement)

Quality of some products cannot always be assured

Studies for less common uses are not consistent

Doses tend to vary between patients; always ask a medical professional or your health care provider for dosing advice in children

Lower doses (0.1 to 1 mg), which may be effective for some people, are not always commercially available in the U.S. Higher doses (2 to 10 mg) used over a prolonged period may lead to rebound insomnia (trouble sleeping after melatonin is stopped) and are not well studied.

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Most recent revision June 30, 2025 08:08:48 PM

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