Is Melatonin Safe? A Doctor Explains Heart Health Link, Side Effects and Natural Alternatives
You reach for the melatonin bottle on your nightstand, then pause. You've heard about new research linking melatonin to heart health concerns and other unwanted side effects, and suddenly you're wondering: Is my sleep aid safe? If you've been trying to understand whether melatonin is still okay to take, we're here to help. We spoke to a doctor to better understand both the short-term and long-term potential side effects of melatonin. Plus, discover three natural alternatives that can help you sleep soundly.
What is melatonin and how does it work?
When you think of melatonin, you might picture capsules or gummies you take before bed. But here's something you might not know: Your body naturally creates its own melatonin every single day.
“Melatonin is a natural hormone produced primarily by the pineal gland in your brain that helps regulate the body's sleep-wake cycle, also known as the circadian rhythm,” says Raj Dasgupta, MD, Chief Medical Advisor for Sleepopolis. “Its production naturally increases in the evening in response to darkness, which signals to the body that it is time to prepare for sleep, and drops during the day with light exposure.”
So, how do melatonin supplements help with this process? “Supplemental melatonin works by mimicking the natural hormone your brain produces in response to darkness, which helps to regulate your circadian rhythm,” says Dr. Dasgupta. “The supplemental melatonin enters the bloodstream and binds to specific melatonin receptors located in the brain's ‘master clock.’ The binding of melatonin to these receptors helps induce physiological changes associated with sleep onset.”
10 melatonin side effects you need to know
Melatonin works differently for everyone. Some people swear by it when they have trouble falling asleep, while others experience unpleasant or unwanted side effects.
4 common melatonin side effects
While some melatonin users won't experience any issues, Dr. Dasgupta says several common side effects may show up, including:
Headaches
Nausea
Morning grogginess
He adds that these symptoms are usually mild and can often be alleviated by lowering the dosage.
6 sneaky melatonin side effects
While issues such as headaches and morning fatigue are more common, there are other side effects of melatonin that you may not even realize are connected to the sleep aid. Dr. Dasgupta says these include:
Vivid dreams
Mild confusion
Irritation
Feeling off-balance
Stomach cramps
Is melatonin safe? How it affects your heart health
New American Heart Association research found that adults with insomnia who used melatonin for at least one year had a 90 percent higher chance of developing heart failure within five years compared to adults with insomnia who didn’t use melatonin. Melatonin users also had a 3.5 times higher rate of hospitalization for heart failure and a 7.8 percent general death rate within five years, while non-melatonin users had a 4.3 percent general death rate.
If you rely on melatonin to help with sleep problems, this research may feel concerning. Take a deep breath—we asked Dr. Dasgupta to help us understand what these findings really mean for you.
“The results likely reflect underlying differences between the groups more than melatonin itself,” says Dr. Dasgupta. “People who rely on melatonin for a year or longer often have more severe sleep issues, higher stress, more medical conditions or poorer baseline health. Insomnia itself is a risk factor for cardiometabolic disease. The study does not prove that melatonin causes heart failure, but it signals that long-standing insomnia and heavy dietary supplement use should prompt a closer look at overall health. We need more controlled trials to clarify whether melatonin has any direct cardiac effect.”
That said, it’s worth asking your doctor if melatonin products are right for you and your unique health concerns and medical conditions before supplementing.
3 natural alternatives to melatonin
While Dr. Dasgupta reassures us that the study results don't mean that most of us need to fear melatonin, you might be curious about other natural options. Here are three expert-approved alternatives that can help you sleep soundly.
Cognitive behavioral therapy for insomnia (CBT-I)
“This is the most effective non-medication treatment for insomnia,” says Dr. Dasgupta. “It focuses on sleep timing, behaviors and thoughts that keep you awake. It works for both falling asleep and staying asleep and has long-term benefits without side effects.” To find a CBT-I therapist near you, browse an online directory such as the University of Pennsylvania Perelman School of Medicine’s International CBT-I Provider Directory.
Magnesium
“Magnesium is a mineral that plays an important role in many of the body’s processes, and studies suggest that it influences both sleep quality and quantity,” says Dr. Dasgupta. (Discover the best time to take magnesium for sleep.)
Dr. Dasgupta notes that people often get magnesium from their diets through foods like avocados, nuts, bananas, beans and milk, but supplementing is also an option if your dietary intake falls short of the recommended daily allowance of 320 mg for women over 50.
Chamomile tea or extract
“There's some evidence [chamomile] could ease anxiety and maybe even help you sleep better,” says Dr. Dasgupta. “But we need more research. Chamomile is calming, and a cup of tea in the evening can help signal that it is time to slow down.”
An important reminder
Before trying any of these alternatives to melatonin, Dr. Dasgupta offers important advice. “Although many people associate the word ‘natural’ with safety, natural sleep aids can come with risks too,” says Dr. Dasgupta. “If you are considering taking a natural sleep aid, talk to a medical professional first."
Ultimately, whether you decide to stick with melatonin or try one of the natural options above, staying informed on the latest research, speaking with a medical professional before starting any supplement and being open to discovering what works best for you is a great place to start.
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.