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Melatonin is a dietary supplement that is used to raise levels of the melatonin hormone that naturally occurs in the brain.
The most common reason for taking this supplement is to encourage sleep when sleep problems are present, although it is also taken for other health conditions.
This supplement is well tolerated by most people and is rated as Likely Safe for adults, according to the Natural Medicines Database. Side effects can occur, but these are mostly temporary and mild.
There is a risk of melatonin dangers if this supplement is used for excessively long periods of time. It may also interact with certain health conditions or with medications prescribed by a doctor.
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Melatonin is made by the pineal gland in the brain and is central to the circadian rhythm of the body.
The brain secretes it at night when there is darkness and stops making it in the light of the day. Some people do not make enough because of the light in their environment, shift work, blindness or other reasons.
A review of Melatonin research shows that this supplement can help sleep problems, including both primary and some forms of secondary insomnia. [1]
This supplement works by modestly decreasing the amount of time it takes to fall asleep at night and by improving a score called “sleep efficiency”.
In subjective reviews, a significant number of people say that it helped to improve their self-perceived quality of sleep and did so without causing drowsiness or a “hangover” effect the next morning.
Melatonin is also not associated with a risk of dependence or addiction, unlike many other stronger pharmaceutical sleep medications.
Researchers note that some people appear to be non-responders to melatonin for sleep dysfunction, which means that it may not work equally well for all individuals.
However, many prefer to try taking this first before asking their doctor about stronger prescription sleep aids because of its good safety record.
Is Melatonin Dangerous?
When used according to the directions, Melatonin supplements are considered likely safe for a short period of time. It is rated as safe when taken for as long as six months, and it may be safe when taken for a longer duration under medical supervision
The majority of users tolerate melatonin very well and only a small number report any adverse reactions. Dangerous side effects are even more rare.
Reports include some minor negative effects that include daytime drowsiness, nausea and headaches. Some people have reported that it leads to irritability, mild anxiety, disorientation and some other side effects.
One study focused on long-term effects and dangers of melatonin on patients going through haemodialysis. This controlled trial noted that positive effects the supplement had in participants after three months went away after a longer period of time from six months to a year.
The researchers did not observe any dangerous results of taking the supplement for a longer period of time. [2] However, it should not be used for longer than 6 months without consulting with a doctor.
Melatonin Dangers for Kids and Pregnant Women
Melatonin supplements are not dangerous for healthy adults, but there may be a higher risk of side effects in kids and pregnant women.
Melatonin is thought to be possibly safe when a child takes one dose, but possibly unsafe for longer than that. More research is needed on this subject, but long-term use could theoretically have negative consequences related to sexual development.
There may be Melatonin dangers for pregnant women because it may create actions similar to contraception in high doses. It is unclear whether it causes the same effect in lower doses.
For the same reason, this supplement is not recommended for women trying to become pregnant. In addition, experts warn of Melatonin’s potential risk for lactating women because not enough is known about how it could affect the baby.
This supplement might also interact negatively with certain drugs. These include drugs for diabetes, seizures, hypertension, birth control and other purposes.
It is best to consult with a healthcare professional before taking Melatonin when on medication.
Further, it might interact with other substances, such as Echinacea, caffeine, vitamin B12 supplements and some other herbs and supplements.
Dangers of High Melatonin Dosages
High doses of melatonin are associated with an increased risk of side effects. But it is important to note that there has never been a case of fatal overdose from taking this supplement.
The National Capital Poison Center notes three case studies of extremely high doses of Melatonin that resulted in dangerous side effects.
A 2-year-old male took 138mg of melatonin in the course of an hour, which is over 60 times greater than the recommended dosage. The only side effect reported was sleeping for a short period of time.
A 4-year-old female took about 39mg of liquid Melatonin and did not report any symptoms.
Finally, a 50-year-old female took 100mg and experienced an extended period of drowsiness and an elevated pulse rate as the only effects. [3]
One danger of taking too much melatonin may be that it does not work as well.
A study by MIT concluded that Melatonin is often taken in doses that are too high, which could cut down on its effectiveness. This is because brain receptors can stop responding to the Melatonin when there is an excess of it.
The study found that only around 0.3mg is needed, while supplements tend to include 10 times more than that. [4]
Is Melatonin Addictive?
Evidence is also lacking on whether this supplement could be addictive. It could be habit-forming, but no research results or case studies suggest that there has ever been a true case of melatonin addiction.
There are anecdotal reports of tolerance and dependence, with some users saying they experience withdrawal if they quit taking it. Some users may see their sleep disorder symptoms return when they stop using this supplement.
Melatonin is used to help symptoms of withdrawal caused by stopping use of numerous addictive substances. It may provide relief from withdrawal of morphine, nicotine, benzodiazepines and additional drugs.
Further, some studies have found that Melatonin stopped or cut down on damage to the body from methamphetamines, nicotine, alcohol and some other drugs.
Using Melatonin Safely
To use Melatonin supplements safely, the common dose ranges from 2-12mg right before bed for up to one month.
The dosing differs based on the purpose of taking this supplement, and the MIT study noted that 0.3mg is a more effective amount for sleep.
Overall, Melatonin dangers do not appear too serious to the general population. Limiting the dose and the duration of this supplement may cut down on side effects that are sometimes reported.
Check with a doctor before using melatonin to learn whether this supplement is appropriate for you. Make sure your doctor knows about any medications or supplements you are using as well as your health history.
- Costello R et al. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J. (2014)
- Russcher, M et al. Long-term effects of melatonin on quality of life and sleep in haemodialysis patients (Melody study): a randomized controlled trial. Br J Clin Pharmacol. (2013)
- Rest easy: MIT study confirms melatonin's value as sleep aid. (2005)
- Claustrat B et al. The basic physiology and pathophysiology of melatonin. Sleep Med Rev. (2005)
Article last updated on: March 12th, 2018 by Nootriment