How long does melatonin last in your body

Can You Overdose on Melatonin?

Posted By Vaibhavi K on Jul 27, 2021

Melatonin is a hormone produced naturally in the body to promote a healthy sleep cycle. There are many questions regarding melatonin consumption; one of the most common questions is- Can you overdose on Melatonin?

A melatonin overdose is hard to define since there is no predefined safe dosage for a particular person. Some people may be more susceptible to the impacts of Melatonin than others. Any dose that leads to the side effects of Melatonin is said to be an overdose.

How Much Melatonin Is Safe to Consume?

The lowest dose of Melatonin that helps you in sleeping without causing side effects is safe. 

According to experts, a Melatonin dosage for adults between 0.1mg and 5 mg is considered a safe dose.

As mentioned above, there is no standard safe dosage for a particular person. A safe dose of Melatonin depends on your body weight, age, medical conditions, and sensitivity to the dosage.

Melatonin Overdose Symptoms

A woman have headaches may be due to melatonin overdose

Melatonin in limited quantity can be helpful, but too much Melatonin can lead to some severe symptoms. It disrupts your normal circadian rhythm and hence leads to sleep disruptions.

Melatonin overdose can also make you feel sleepy throughout the day; Melatonin overdose is also one of the leading factors for weird dreams. Other symptoms of Melatonin overdose include:

  • Nausea
  • Headaches
  • Anxiety
  • Depression
  • Diarrhea
  • Joint pain
  • Dizziness
  • Abdominal cramps

Melatonin overdose can also affect blood pressure. Taking medications for lower blood pressure like beta-blockers may further decrease the natural production of Melatonin in your body.

It is advisable to get a prescription from the doctor about Melatonin and any other supplements for blood pressure control.

What Happens if You Take Too Much Melatonin and What to Do?

Melatonin overdose may impact the effectiveness of certain medications and lead to some other complexities.

  • Blood pressure medications:  Melatonin overdose affects blood pressure. Taking supplements for lower blood pressure like beta-blockers may further decrease the natural production of Melatonin in your body.
  • Diabetes: Melatonin overdose impacts diabetes medications to control blood sugar.
  • Excessive Bleeding: Taking extra Melatonin with blood thinners, like Apixaban, can lead to excess bleeding.
  • Rheumatoid Arthritis: Extra dosage of Melatonin blocks the effects of immune response suppressors, like Cyclosporine, that control the symptom of rheumatoid arthritis.

Too much Melatonin has long-lasting effects on your body; Moreover, it reacts to the body very quickly. 

There is no specific Melatonin overdose treatment, but if you feel any unwanted symptoms after taking Melatonin, we advise you to wait for a while for the drugs to process. If you still do not get over the symptoms, it is advisable to consult a doctor. You can also contact a nearby poison control department to get assistance with your symptoms and decide whether you need any medical help.

How to Increase Melatonin Levels Naturally?

Why take those Melatonin supplements if you can naturally increase the Melatonin levels in your body. Sounds interesting, right? Mentioned below are some basic ways to increase Melatonin levels naturally.

1. Prepare a Sleep Schedule

The sunrise and sunset of the sun synchronize the Melatonin production in our body. With sunlight, Melatonin levels stay low, while darkness increases it, so we can stay comfortable and sleep happily at night.

Following a schedule for sleeping and waking sets your circadian rhythm and improves your sleep quality. Following a sleep schedule makes you habitual to the routine, and hence it becomes easy for you to sleep comfortably.

According to studies, Melatonin production is highest between 2 a.m. and 4 a.m. and is considerably less in the latter part of the night. If you stay awake till late at night, it imbalances the circadian rhythm of your body, which makes it difficult for you to get sound sleep. On the other hand, if you Sleep before 11 p.m, your body synchronizes with the natural circadian rhythm and becomes easy to fall asleep.

Waking up consistently and getting the required amount of sleep is equally important. Depending on your bedtime, you need to make sure that you get 7 to 8 hours of sleep.

2. Increase Sunlight Exposure

Woman stretching sitting in bed lit by sunlight

Increasing your sunlight exposure bolsters your sleep schedule by slowing Melatonin production and keeping you fresh and focused.

Increased exposure to sunlight in the morning will enhance the effect of darkness that will increase the production of Melatonin in the evening, which will help you fall asleep faster.

3. Reduce Blue Light Exposure at Night

Using electronic devices before bed makes us think that it is still daytime causing slow production of Melatonin. Hence it becomes difficult to sleep. 

Reducing the blue light before you sleep and keeping it as dark as possible can increase the Melatonin levels that help you fall asleep faster. 

4. Eat Foods Rich in Melatonin

Another significant source of Melatonin is consuming healthy foods. Foods such as bananas, tomatoes, green leafy vegetables, and cherries all contain Melatonin. Apart from this, almonds, oats, and honey also increase melatonin levels in the body. If you want to snack before bed, heading to one of these will help you sleep faster.

Check out our blog on Natural Sleep Aid to understand how to improve your sleep naturally with the help of herbs.

Long Term Effects of Consuming Melatonin

The research on the long-term consumption of Melatonin is inadequate for us to pinpoint its effects. 

However, some reports indicate that long-term consumption of Melatonin can have adverse effects on reproductive hormones.

Check out our blog on Should you take Magnesium for sleep to understand the effects of magnesium on your sleep.

Is Melatonin Safe for Children?

According to studies, the parents of nearly 23% of children who face sleeping difficulties turn to Melatonin. According to another report, there was a seven-fold increase in Melatonin consumption between 2007 and 2012 within this age group.

Although, there is no conclusive evidence on the safety of Melatonin for children. Many experts believe, Melatonin can lead to effects on reproductive hormones of children. Melatonin can also lead to delays in puberty, an unusual menstruation cycle, and excess production of the hormone prolactin.

Melatonin can also decrease blood pressure and sugar levels in children. Parents should consult doctors before using Melatonin for their children. Sleep therapies, behavioral changes are the other ways to increase sleep in children.

The Final Word

Melatonin is a natural hormone and should produce naturally. Using melatonin supplements is safe, but it comes with its risks. Lack of knowledge about Melatonin is one risk that scars the most. Using Melatonin for sleep won’t cause any severe damage to you; it is best to be careful. Consult a doctor to diagnose your sleeping problems and understand whether Melatonin is suitable for you. 

Melatonin overdose might lead to unwanted side effects that include lower blood pressure, diabetes, excessive bleeding, and many other complexities. Melatonin doses are ok, but overdosages are certainly not. Hopefully, our guide above would have helped you get all the information regarding Melatonin and its overdose.


Is Melatonin bad for you?

No, Melatonin is safe for short-term use. Melatonin makes you dependent and also makes you habitual for repeated usage. However, the effects of Melatonin depend on the individual. Some people might be susceptible to the impacts of Melatonin than others.

Can Melatonin cause depression?

Melatonin usage may cause side effects such as dizziness, nausea, or drowsiness. But, there is no concrete evidence of Melatonin leading to depression.

What is the best natural sleep aid?

The natural sleep aids include Chamomile, Valerian, Hops, Melatonin, Passionflower, Lavender, Ginseng, and 5-Hydroxytryptophan.

Is 30 mg of Melatonin too much?

There is no predefined safe dosage of Melatonin. Generally, a safe dosage of Melatonin for adults is between 1mg and 10mg. A 30 mg dose of Melatonin is too much. However, it depends from person to person; while some people might be susceptible to the impacts of Melatonin, others won’t.