YahGarden

Supplements

Melatonin

A hormone the brain makes in response to darkness, sold as a supplement. It has evidence for jet lag and a few sleep-timing problems; sleep guidelines advise against it for chronic insomnia.

Traditional use

No traditional-use history to report. Melatonin helps time the body's 24-hour clock; supplements are usually made synthetically. In the United States it is a dietary supplement; in several other countries, a prescription drug.

What studies show

  • Established

    Anxiety before surgery: a 2015 review found strong evidence it is better than placebo before surgery and may match standard care; results after surgery were mixed.

  • Limited

    Jet lag and shift work: research suggests it may help jet lag after flights in either direction; shift-work studies were small or inconclusive; the evidence was rated low quality.

  • Limited

    Delayed sleep-wake phase disorder: it appears to help people fall asleep, but a 2015 guideline gave only a weak recommendation, unsure whether benefits outweigh harms.

  • Insufficient

    Chronic insomnia: 2017 and 2016 guidelines found too little strong evidence to recommend it; a 2022 review suggested it helps people fall asleep faster without improving sleep quality.

  • Limited

    Children with sleep problems: a 2019 review found it better than placebo for falling asleep and total sleep, with unclear effects on behavior and daytime functioning; studies are few.

  • Limited

    Cancer symptoms: studies have been small, with mixed results.

Be careful of

Cautions

  • AmountShort-term use appears safe for most people; long-term safety is not established, especially at doses above what the body makes. Adult side effects have been mild: headache, dizziness, nausea, sleepiness.
  • InteractionPeople with epilepsy and people taking blood thinners need medical supervision when using melatonin.
  • AllergyThere may be a risk of allergic reactions.
  • ConditionThe American Academy of Sleep Medicine recommends against it for people with dementia; it may stay active longer in older people and cause daytime drowsiness.
  • PregnancyThere has been a lack of research on safety in pregnancy and while breastfeeding.
  • NoteProducts may not match their labels: in a 2017 test most of 31 supplements did not and a quarter contained serotonin; in 2023, 22 of 25 gummy products were mislabeled.
  • ConditionChildren: ask a health care provider first and store it out of reach; unsupervised ingestion by young children caused an estimated 11,000 emergency visits from 2019 to 2022, often gummies. Effects on hormonal development are unknown.
  • Ask a clinicianTalk with a clinician or pharmacist before using this if you take prescription medicines, are pregnant or breastfeeding, or have a medical condition.

Sources

  1. Melatonin: What You Need To Know (opens in a new tab) · NCCIH · read September 15, 2026
  2. Sleep Disorders and Complementary Health Approaches: Usefulness and Safety (opens in a new tab) · NCCIH · read September 15, 2026

Reviewed September 15, 2026.