Buzz
If you've ever felt that your melatonin gummies worked more powerfully than expected, it could be because you didn't take the dose you thought. A recent study found that melatonin gummies labeled as containing 3 milligrams actually ranged from 3.6 to 10.4 milligrams, depending on the brand.
The researchers examined the melatonin content across various doses and brands. They also studied the CBD levels in gummies marketed as containing both melatonin and CBD.
Out of the 25 samples tested, only three had less melatonin than stated. The majority contained more, and the findings revealed that only three products had a dosage within 10% of what was indicated on the label. For example, a 5 milligram gummy would meet this standard if it had between 4.5 and 5.5 milligrams.
This study does not offer recommendations on which melatonin supplements to purchase. The researchers did not disclose the specific brands they tested, and since only gummies were analyzed, we cannot determine if other products like chewable tablets have more accurate dosages. An earlier study, however, revealed similar findings across different product types, with just 29% providing a dose within 10% of what was labeled.
What happens if you take too much melatonin?
Melatonin can cause its sleep-related effects even in small doses—often 1 milligram or less for many individuals. The Sleep Foundation recommends a dosage of 1 to 5 milligrams for adults, and less for children.
Excessive melatonin intake can result in drowsiness beyond what you expected, or even leave you feeling groggy the next day. If taken regularly, it may also cause your body to become less responsive, reducing its effectiveness. University Hospitals lists worsening insomnia, headaches, and nausea as potential side effects of an overly high dose of melatonin for adults.
In children, too much melatonin may also cause nightmares, bedwetting, and dizziness, according to Boston Children’s Hospital. They suggest that if a child has insomnia or sleep problems, melatonin should be part of a treatment plan that incorporates behavioral strategies. For healthy children who simply need better sleep, they advise against using melatonin, recommending instead a consistent, age-appropriate bedtime routine, with no caffeine or screen time before bed.
