Everyone has trouble sleeping, even if it’s not all the time. As someone who has struggled with insomnia and used to go days without sleep, I get it. At one point, melatonin was recommended to me alongside my trazodone prescription every night. Without hesitation, I bought the cheapest option at my local pharmacy: buy one, get one free.

I started at the lowest dose of melatonin and trazodone, but my tolerance kept growing. Eventually, I was on maxed-out doses and still not sleeping. After many years of this regimen not working, I was tired—oh so very tired. I said, enough is enough, and researched melatonin. After one quick search, I decided to discontinue the protocol indefinitely and go another route (a more natural route). I also decided to share what I learned about melatonin, so let’s get to it.

What is Melatonin

Melatonin isn’t just a supplement; it’s a highly lipid-soluble hormone naturally made in the pineal gland from the amino acid tryptophan. Melatonin and serotonin play a crucial role in synchronizing circadian rhythms, like the sleep-wake cycle, making it necessary for sleep health (1).

When sunlight is present, the body makes and stores serotonin. Once natural light is unavailable, the body uses monoamine oxidase enzymes to convert serotonin to melatonin, typically during the natural circadian rhythm between 11 PM and 3 PM (2). The presence of melatonin outside of the body’s natural circadian rhythm can affect the (3):

• Central nervous system
• Physiological functions
• Glucose metabolization
• Cardiovascular system
• Immune system
• Adrenal glands and other hormones

Of course, melatonin supplements are typically synthetic. Although supplementation can help raise the body’s natural melatonin levels and encourage sleep, it can also cross cellular membranes and the blood-brain barrier (4). With that said, chronic supplementation can desensitize two of its three receptors, requiring higher doses over time to have the same effect. Some studies show decreased effectiveness when supplementing melatonin long term (5).

When our circadian rhythms are altered, it affects our sleeping habits and many other hormones and processes that we often don’t think about. For example, the adrenal glands produce cortisol and rely on the circadian rhythm. Cortisol has many functions, such as controlling inflammation, gathering nutrients, and responding to stress or injuries. Adrenal glands produce many hormones, significantly affecting energy levels (6).

Remember, melatonin should be highest in the late evening and drop by morning, while cortisol is low in the evening and rises in the morning. If that’s off, one may struggle to fall asleep or wake up tired and groggy. One may also experience that “midafternoon slump” that drives many to get another cup of coffee or a sugary snack! In other words, supplementing synthetic melatonin can alter cortisol levels and influence the wrong rhythm, leaving one feeling exhausted, stressed, sore, and without energy.

I couldn’t find any information regarding melatonin from the Food & Drug Administration (FDA), except a document that highlighted negative effects in animals (increased hemoglobin concentrations and platelet counts, increased liver weights, minor centrilobular hepatocytic hypertrophy, skeletal malformations, non-neoplastic pituitary adenomas, and thyroid tumors) and reported adverse events in humans, including cases in children with autism. Still, they weighed in favor of oral melatonin administration for the treatment of sleep disorders in autism spectrum disorder patients, specifically in children and adolescents (7).

Interestingly, many experts recommend against the use of melatonin in children.

“Broadly speaking, Dr. Goldman doesn’t have recommendations for children when using melatonin. In most cases with teens or younger children, trouble falling asleep is a behavioral issue or it could be a sign of an underlying medical condition. In these cases, Dr. Goldman recommends working with a pediatrician or sleep medicine provider to diagnose the problem before using melatonin (8).”

Since melatonin is a hormone, supplementation can influence more than just sleep. It can impact the way a body matures sexually, including how the ovaries and testes function. Further studies are needed to determine if taking melatonin during childhood or adolescent years can impair sexual development (9). Aside from that, side effects of melatonin can include (10,11):

• Sleepiness
• Headaches
• Dizziness
• Bedwetting
• Nightmares
• Excessive morning sleepiness
• Excessive perspiration
• Decreased mood
• Change in behavior

Most over-the-counter melatonin supplements are dosed at 10x the recommended amount. It’s not rare to think the higher the dose, the more effective it will be. That’s very wrong, and here’s a fact: you can easily overdose on melatonin. Some symptoms of a melatonin overdose include (12,13):

• Nausea
• Dizziness
• Headaches
• Irritability
• Anxiety
• Diarrhea
• Joint pain
• Sleepiness
• Agitation
• Daytime grogginess
• Depression
• Stomach cramps
• Low body temperature

To avoid an accidental overdose, if you need to supplement melatonin, I recommend sticking to natural food sources, which I will discuss later. According to the Cleveland Clinic, the recommended melatonin dose to promote sleep or treat jet lag is between 0.5 mg to 5 mg and based on the following age groups (8):

• 40-44 years old: 0.5-1mg
• 45-54 years old: 1-2mg
• 55-64 years old: 2mg
• 65-75 years old: 2.5-5mg
• 75+ years old: 3.5-5mg

It’s alarming that many symptoms of overdose overlap the supplement’s everyday side effects, making it much more difficult to distinguish a potentially life-threatening event. All that aside, you should not use melatonin if you have medical conditions such as (14):

• Diabetes
• Depression
• Epilepsy or other seizure disorder
• An autoimmune condition
• High or low blood pressure
• A bleeding or blood clotting disorder such as hemophilia
• If you’re taking a blood thinner like warfarin
• Using other sedatives or tranquilizers
• If you are using any medicine to prevent organ transplant rejection

According to the National Center for Complementary and Integrative Health, short-term use of melatonin may not be harmful, but there is insufficient evidence of its long-term safety. In some cases, relying on melatonin could mask other problems (15). For example, the body should be producing its own melatonin, and if it’s not, there’s a reason why – and simply supplementing melatonin doesn’t address the root problem. A 1 to 5 mg dose will cause the body’s levels to reach 10-100 times “normal” melatonin levels within one hour (16).

One study looked at a group of older women with long-term sleep issues and started them on vitamin D supplements and low doses of melatonin – just 0.5 mg per day (17). This was effective for them. Most of the melatonin supplements on the market are 5 to 10 mg, and even kids’ supplements are 1 to 3 mg, which is astronomically higher than what most will need.

Melatonin & Covid Research

Many people reference Doris Loh’s research when deciding if melatonin is a singular solution for covid. Loh is an independent researcher/author with no self-study or previous research before her hyper-focus on melatonin and ascorbic acid during the covid pandemic. Loh’s revised 2023 weight-based melatonin protocol is over 1000x the recommended amount, suggesting over 6,000 mg of melatonin per day for adults weighing over 130 lbs and nearly 700 mg for a newborn infant weighing 7 lbs (18).

I want to be clear that although Doris Loh is infamously known for her melatonin and ascorbic acid protocol, science only partially supports it, and her specific protocol has never been studied. Contrarily, a regimen of vitamin D, zinc, and melatonin supplementation was studied and may prevent and treat RNA virus infections, such as covid and influenza, but did not specify the dosage (19). Another study had similar findings but noted that additional research and clinical studies are required to confirm the speculation (20).

Doris Loh originally recommended breaking up melatonin doses throughout the day for 10 to 12 weeks (21). Remember, melatonin shouldn’t be taken during the day, or other hormones will not function optimally. Additionally, very few studies support long-term or high dosages of melatonin. In a systematic review of 2486 studies and articles, only eleven studies used a melatonin dose of 100 mg or more, and adverse events were reported (22).

A dose above 30 mg is considered substantial. One study used between 20 and 40 mg to prevent and treat clot-forming cells (thrombocytopenia) associated with cancer chemotherapy (23). Another study used 20 mg of melatonin combined with cancer treatments like radiation and chemotherapy (24). Even in lower doses, there are precautions. One study used 10 mg of melatonin for circadian rhythm disorders in blind people and concluded that a physician should always supervise such high dosages (25). These scenarios fall under a particular instance category and should only be prescribed by and taken under the supervision of a doctor.

It is essential to take this information and make an informed decision based on facts. Can melatonin be beneficial under certain circumstances? Absolutely! But it is not a universal answer to health. Without proper research and long-term safety studies, melatonin shouldn’t be used as a cure-all.

Concerning Ingredients in Melatonin Supplements

Everything has a time and place, melatonin included. Melatonin may be natural, but the pills in the stores are synthetic and brimming with harmful fillers. When it comes to melatonin, it’s about getting just enough. Ensure supplementation is short-term at the appropriate dosage and free from unnecessary and potentially harmful ingredients such as:

Ascorbic Acid

Ascorbic acid is another name for vitamin C. Some may find this shocking, but most ascorbic acid is synthetically derived from genetically modified (GMO) corn and should be avoided, especially in high doses (26). Of course, L-ascorbic acid comes from natural sources. It can be found in citrus fruits and their peels (especially orange peel), berries (like amla), peppers, green vegetables, and even in animals and human skin (27,28). Due to the varying sources of ascorbic acid, I recommend looking for organic or GMO-free food-sourced vitamin C instead of blanket terms like ascorbic acid.

Citric Acid

Naturally occurring citric acid can be found in oranges, lemons, and other citrus fruits and are perfectly safe. Unfortunately, like most things found in nature, the pharmaceutical industry has synthesized citric acid from Aspergillus niger (black mold), which is where most citric acid on the market comes from (29). Health problems associated with mold include respiratory infections, allergic reactions, inflamed lungs, and more (30).

Corn Syrup

Most people think that only high fructose corn syrup is a cause for concern, but plain corn syrup is 100 percent glucose and should be avoided by people with diabetes or prediabetes (31). As for high fructose corn syrup, it’s sweeter than sugar, and the body absorbs it much more quickly. Fructose is a simple sugar that makes up 50% of table sugar (sucrose). According to Healthline:

“Many scientists believe that excess fructose consumption may be a key driver of many of the most serious diseases of today. These include obesity, type II diabetes, heart disease and even cancer (32).”

Overeating high fructose corn syrup can lead to insulin resistance, obesity, type 2 diabetes, and high blood pressure (33).

Food Coloring

Food coloring (dye) has been linked to neurological disorders like ADHD, cancer, allergies, learning disabilities, irritability, and aggressiveness (34). According to Michael Greger M.D. FACLM:

“Due to cancer concerns, Red dye #1 was banned in 1961. Red #2 was banned in 1976, and Red #4 was banned soon after. But what about Red No. 3, used today in everything from sausage to maraschino cherries? It was found to cause DNA damage in human liver cells in vitro, comparable to the damage caused by a chemotherapy drug whose whole purpose is to break down DNA, but Red No. 3 was also found to influence children’s behavior over 30 years ago and to interfere with thyroid function over 40 years ago (35).”

To learn more about the risks of consuming food coloring, check out my blog, The Truth About Food Coloring.

Gelatin

Gelatin is a protein sourced from boiling cow, pig, fish skin, cartilage, tendons, ligaments, and/or bones in water (36). This ingredient isn’t an issue for most, but vegans, vegetarians, and those who keep a kosher or halal household may want to avoid this ingredient! According to WebMD, gelatin supplements (or supplements containing gelatin) can cause upset stomach, burping, bloating, and allergic reactions. Additionally, some experts worry that gelatin risks being contaminated with certain animal diseases, leaving them uncertain of its safety for pregnant or breastfeeding women and children (37).

Maltodextrin

Maltodextrin is a white powder typically made from corn, rice, potato starch, or wheat. Even though it comes from plants, it’s highly processed and filled with starches, which can be problematic for diabetics and pre-diabetics. Maltodextrin is closely related to corn syrup and is high on the glycemic index, meaning it will cause blood sugar spikes (38). It’s also considered a carbohydrate and should be included in your daily carbohydrate count! For those who don’t have diabetes and need a reason to say no to this ingredient:

“According to a 2012 study published in PLoS ONE, maltodextrin can change your gut bacteria composition in a way that makes you more susceptible to disease. It can suppress the growth of probiotics in your digestive system, which are important for immune system function. The same study showed that maltodextrin can increase the growth of bacteria such as E. coli, which is associated with autoimmune disorders like Crohn’s disease. If you’re at risk for developing an autoimmune or digestive disorder, then avoiding maltodextrin may be a good idea (39).”

Natural Flavors

Natural flavors may sound great, but the FDA hasn’t officially defined this term. Natural flavors can describe almost any type of food if the source is a plant or animal. Natural flavors are used to enhance the taste of a product and are a blanket term for a slew of potential ingredients. Ingredients may include spices, fruit, fruit juice, vegetables, vegetable juice, edible yeast, herbs, bark, buds, root leaves, plant material, dairy products, fermented products, meat, poultry, seafood, eggs, and even beaver castor (anal) gland (40,41).

Polyethylene Glycol

Polyethylene glycol (PEG) is a biocompatible, synthetic, hydrophilic polyether compound used as a binding and dispersing agent; it can improve the separation of particles while preventing clumping (42). PEG is an active ingredient in laxatives like MiraLAX, with a long list of side effects like severe or bloody diarrhea, rectal bleeding, blood in your stool, painful or worsening stomach pains, and more (43). Side effects aside, according to MADE SAFE, the process of ethoxylation can cause ethylene oxide contamination, which can cause cancer (44).

Sugar

Sugar is problematic. A 2015 study found that 30.3 million Americans have diabetes, and another 84.1 million Americans have prediabetes (45). Diabetics and prediabetics are supposed to decrease their sugar intake because it can increase their blood sugar and insulin levels (46). With 4g of sugar per serving of this vitamin and the average American consuming 13.3 teaspoons of sugar daily, this is just too much sugar for those with such a serious medical condition (47).

Toxin-Free Sleep Aid Recommendations

Of course, there are many ways to naturally increase your melatonin production. If you genuinely need additional melatonin, try finding it in food sources naturally rich in the amino acid tryptophan, including (48,49):

• Tart cherries
• Corn
• Asparagus
• Grapes
• Olives
• Pomegranate
• Broccoli
• Tomatoes
• Cucumber
• Bananas
• Ginger
• Radishes
• Rice
• Rolled oats
• Barley
• Peanuts
• Sunflower seeds
• Walnuts
• Flaxseed
• Mustard seed
• Red wine
• Pistachios
• Goji berries
• Mushroom

Remember, melatonin may be helpful in the short term for people with long-term sleep difficulties, along with other changes to try to fix the underlying problems. It may also benefit those unable to produce enough melatonin (seek care from a healthcare professional if you fall into this category). Melatonin isn’t the best approach for mild sleep troubles and shouldn’t be the first option (or even the second or third).

A natural sleep aid may be beneficial if you struggle to get quality sleep. If you read my post, 5 Nutrients to Promote Quality Sleep, that’s a great place to start, along with natural sleep aids such as:

• Gaia Herbs SleepTru is an adaptogenic supplement that supports the body’s stress pathways and promotes sleep. Formulated with ashwagandha, passionflower, and jujube, these vegan liquid phyto-capsules support restful sleep.
• Gaia Herbs Sound Sleep is a plant-based natural sleep supplement. Formulated with valerian root, California poppy, skullcap, kava, and passionflower, these vegan liquid phyto-capsules help conquer sleepless nights by inviting calm and relaxation.
• Herb Pharm’s Relaxing Sleep promotes relaxation and sleep. This alcohol-based tincture is expertly formulated with valerian, passionflower, and other rapidly absorbed liquid herb extracts.
• MaryRuth’s Valerian Root helps support GABA’s function by promoting its production, inhibiting its metabolism, and promoting its binding to specific receptors. Overall, these interactions may promote a calmer nervous system and better sleep.
• Olloïs’ Coffea Cruda is traditionally used for difficulty falling asleep. Made from unroasted coffee beans, this homeopathic remedy offers a natural and plant-based avenue for sleeplessness or disrupted sleep due to overactive thoughts.
• Olloïs’ Ignatia Amara is traditionally used for sleeplessness, nervousness, and headaches caused by emotional upset. Made from the seeds of the Ignatia Amara plant, this homeopathic remedy offers a plant-based and holistic approach to soothing the mind, body, and spirit.
• The Brother’s Apothecary Delta Sleep combines Delta-8, CBN, CBG, and CBD in a powerfully effective sleep-focused oil-based infusion. Each dropper contains about 40 mg of easy-to-take sleep-inducing oil that may result in a euphoric experience.
• The Brother’s Apothecary’s Golden Dream is a tea formulated with bedtime in mind. Calming CBD and chamomile meet bright, refreshing spearmint, orange peel, and lemongrass. Linden leaf and hawthorn berry naturally settle, making this an ideal tea for meditation and soothing the soul.
• The Brother’s Apothecary’s Special Edition Midnight Dream is ideal for meditation and soothing the soul. This unique take on their popular bedtime tea (Golden Dream) is made with organic CBG flowers, calming chamomile, refreshing spearmint, orange peel, lemongrass, and other amazing herbs.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

I always recommend finding the root cause instead of supplementing over-the-counter options (natural remedies included). What if the root cause of your sleeping trouble is the suppression of the body’s natural melatonin production? Maybe you’re not getting enough sunlight during the day, resulting in insufficient production of serotonin. A study found that two hours of exposure to blue light at night suppresses melatonin production (50). Avoid blue light (electronics/screen time) two hours before bed and get more natural sunlight during the day to help produce melatonin at night.

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