While melatonin is generally considered safe, taking too much may lead to unexpected side effects.
Here’s what you oughta know before adding melatonin to your nightly routine.
Headache
Though mild, headaches are one of the more commonly reported side effects of melatonin use.
Getty Images / Galina Zhigalova
Daytime Drowsiness
Melatonin promotes sleep, but the effects can last into the daytime.
Daytime sleepiness is another one of the more common side effects that can happen with melatonin supplement use.
Dizziness
Dizziness is also a commonly reported side effect of takingmelatonin supplements.
Again, this is more likely to occur with higher doses.
Studies have suggested that melatonin may lower blood pressure.
Nausea
While mild, nausea is another potential side effect of taking melatonin supplements.
Vivid Dreams or Nightmares
Melatonin users sometimes report more frequent or vivid dreams or nightmares.
More time spent in this sleep cycle could mean more frequent or intense dreaming.
However, otherfactors can affect vivid dreamingas well, such as stress or taking certain medications.
One study did find that long-term use of melatonin is reportedly associated with a higher risk of fractures.
However, more long-term research is needed.
Is It Bad to Take Melatonin Every Night?
you should take melatonin as needed instead of every night.
We also don’t know the effects of long-term melatonin use.
Few side effects were reported in studies where melatonin was taken for three to six months.
Experts typically recommend anywhere from 0.5-5 mg of melatonin as the standard dose, depending on age.
Some studies have found doses of between 1-6 mg to be effective in improving sleep in older adults.
If you think you would benefit from melatonin supplementation, discuss appropriate dosing with your primary care provider.
Drug Interactions
Melatonin potentially interacts with several medications:
Is It Safe for Children?
Side effects in children may include agitation or bedwetting, in addition to the side effects experienced by adults.
Accidental ingestion is also a problem.
Who Shouldn’t Take Melatonin?
Melatonin is generally considered safe for short-term use in adults except for people with some pre-existing conditions.
This includes:
Summary
Melatoninmay be a useful sleep aid for some.
While generally safe, it can cause some side effects, which are typically mild.
These include headaches, nausea, drowsiness, and dizziness.
You may be more at risk of experiencing these if you take more than the recommended dose.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
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