Taking supplements can be scary, especially when you don’t really know what is inside.

Melatonin is no different, especially because it is regulated as a dietary supplement, which is given considerably less oversight than medications, according to the National Center for Complementary and Integrative Health (NIH). 

In fact, some melatonin supplements may not reflect the label accurately, according to the NIH. A study in 2017 tested different melatonin supplements and found that the amount of melatonin in the product did not match what on the product label. 

So, is melatonin safe? Here are your unanswered questions, answered. 

Is melatonin safe?

Generally, yes. 

Melatonin is a natural hormone that your body produces to help regulate the sleep/wake cycle, according to Dr. Hal Alpert, telemedicine consultant for Blue Sleep.

Melatonin levels are highest at the age of three, and they steadily decrease with age. For example, a 70-year-old will have about 25% of the melatonin level that a teenager has, according to Alpert. 

That being said, if a person's natural melatonin levels are not very high, the supplement can assist them to fall asleep quicker at the beginning of the night, said Alpert. 

“There's always been this potential concern that if we're replacing something that's naturally occurring or using something that's naturally occurring, will our bodies stop producing the naturally occurring substance?” said  Dr. Michelle Drerup, Director of Behavioral Sleep Medicine at the Cleveland Clinic. “There's no evidence that supports that.”

However, just like every supplement, there are some side effects that can be caused by melatonin.

What are the side effects of melatonin? 

While it is rare to have any side effects from the popular supplement, it is possible.

Risks are involved with higher dosages, said Alpert. It is best to start lower and go higher if needed, with 10 milligrams being the maximum safe amount. 

These are some of the side effects to be aware of, according to Alpert:

  • Headache
  • Nausea
  • Dizziness
  • Vivid dreams (sometimes nightmares)
  • Dry mouth
  • Itchy skin

Melatonin can also interfere with other drugs, so it is important to talk to your physician about the medication you are on and the safety of using melatonin as well, said Alpert. 

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