Do Melatonin Gummies Actually Work?

Medically Reviewed on 2/23/2022
melatonin gummies
Melatonin gummies are easy to consume, making them the greatest option for sleeping aids.

Melatonin gummies can help treat insomnia and maintain the sleep-wake cycle. The gummies are easy to consume, making them the greatest option as sleeping aids

Approximately 50 to 70 million adults in the United States or one in every three people suffer from a sleep disorder, which includes insomnia or sleep deprivation.

  • Over-the-counter melatonin supplements, including melatonin gummies, are not regulated or tested by the U.S. Food and Drug Administration.
  • Though it is unlikely to pose a serious health risk if taken for a short period, experts warn that research suggests that larger dosages of melatonin may cause undesirable or unanticipated side effects in some people, especially those who have underlying health conditions.

What is melatonin and how does it affect your sleep?

Melatonin is naturally produced by the brain and regulates the circadian rhythm, which is the internal clock that instructs the body when to sleep and when to wake up over 24 hours.

  • Even though the body produces melatonin naturally, some may feel the need to take over-the-counter melatonin supplements when they have difficulty falling asleep naturally, such as those with jet lags.
  • These marketed medications work as sleeping aids and can be produced synthetically or derived from animal glands.

As you prepare to sleep, melatonin helps maintain suitable conditions for the body to fall asleep. It reduces core temperature, blood pressure, and stress in the body.

This action of melatonin starts two to three hours before bedtime, and it is called dim light melatonin onset (DLMO). Going to bed during this time will increase the chances of having a good sleep-wake cycle.

Who should avoid taking melatonin gummies?

Melatonin gummies should be avoided in the following conditions:

9 side effects of melatonin gummies

Usually, melatonin gummies are considered safe when taken for a short period; however, it is believed that some people may face certain downsides, such as:

  1. Dizziness
  2. Nausea
  3. Fatigue
  4. Headaches
  5. Drowsiness at daytime
  6. Abdominal discomfort
  7. Irritability
  8. Mood disorders, such as depression
  9. Intake of high doses of melatonin gummies may affect ovulation and lead to infertility in women

What precautions should be taken while taking melatonin gummies?

Melatonin has the potential to impair thinking or reactions. After taking the gummies, do not drive or operate machinery for at least four to five hours. If you are traveling through multiple time zones, this product may disrupt your sleep-wake pattern for several days.

Melatonin should not be combined with other herbal or health supplements. The gummies, as well as many other herbal products, can raise the risk of bleeding, seizures, and low blood pressure. When some products are used concurrently, these risks can increase.

Caffeine-containing beverages, such as coffee, tea, cola, and energy drinks, should be avoided.


Why do we sleep? See Answer

Are melatonin gummies safe in children?

Some studies suggest that melatonin gummies showed no drastic side effects in children, so they may be considered safe for shorter periods. You must, however, not administer melatonin to children unless prescribed by a doctor.

Though Medscape suggests that no evidence indicates that consuming melatonin regularly is harmful, there are no large-scale multidisciplinary clinical trials to confirm the statement.

However, some experts showed concern that there is an alarming increase in the usage of melatonin gummies by children and warned their parents not to continue it.

Melatonin appears to have few side effects in children, most of which are minor, and all disappear when the medication is stopped. These include:

However, ongoing concerns based on animal studies show melatonin can influence puberty-related hormones. While there is a minimal indication that this is true in people, long-term clinical trials are needed to confirm this.

Children with the following conditions should avoid melatonin gummies:

Melatonin should be used by both adults and children only after consulting with a doctor. 

Melatonin is expected to have the least danger and the most benefits when used in conjunction with behavioral therapies and appropriate sleep practices.

Medically Reviewed on 2/23/2022
Image Source: iStock Images

Johns Hopkins Medicine. Melatonin for Sleep: Does It Work?

Harding A. Do Melatonin Gummies Work? The Healthy.

Banner Health. Are Sleep Gummies the Answer to a Sleepless Night? 5 Things to Know